Nutrition Facts of Lotus Root
Lotus root is a moderate calorie root vegetable and is composed of several vitamins, minerals, and nutrients: including potassium, phosphorous, copper, iron, and manganese, as well as thiamin, pantothenic acid, zinc, vitamin B6, and vitamin C. It is also a very significant source of dietary fiber and a decent source of protein. Contains: 83.80% water, 0.11% fat, 1.56% reducing sugar, 0.41% sucrose, 2.70% crude protein, 9.25% starch, 0.80% fiber, 0.10% ash and 0.06% calcium.
|Depth analysis of nutrients of Lotus Root|
|Lotus root (Nelumbo nucifera ), raw, Nutrition Value per 100 g|
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||0.10 g||0.50%|
|Dietary Fiber||4.9 g||13%|
|Pantothenic acid||0.377 mg||7.50%|
|Vitamin A||0 IU||0%|
|Vitamin C||44 mg||73%|
Types of lotus
Lotus varieties have been classified according to their use into three types: rhizome lotus, seed lotus and flower lotus.
Rhizome lotuscultivars produce higher yield of and better quality rhizomes than seed and flower lotus, and produces no or very few flowers.
The characteristics of seed lotus cultivars are a large number of carpels and seed sets as well as large seeds with better nutritional properties. Roots of these varieties are thin, fibrous and do not form good rhizomes.
Flower lotus cultivars are used exclusively for ornamental purpose, produce a large number of flowers and the lowest plant height.
Seed production of flower lotus is poor regarding yield and quality.
Edible Lotus Root
Lotus root is a welcome addition to soups and stews, absorbing whatever flavors are in the simmering liquid.
Whether it's stir-fried, boiled, braised, steamed, or deep-fried, lotus root remains crisp yet tender
A classic preparation for lotus root is stir-frying
When stir-frying lotus root, pair it with other vegetables ，such as sugar snap peas, snow peas, asparagus, and celery.
Health Benefits of Lotus Root
Lotus root has a wide range of health benefits owing to its rich nutritional composition. improve digestion, reduce cholesterol, lower blood pressure, boost the immune system, prevent various forms of cancer, balance mood and relieve depression, increase the blood circulation, and maintain proper enzymatic activity in the body.
Improves Blood Circulation
Lotus root can be a wonderful way to stimulate the circulation of blood to increase oxygenation of the organs and increase the functionality and energy levels.
The iron and copper content in lotus roots is significant, and they are both integral parts of red blood cell production, helping in reducing chances of developing anemic symptoms and increasing vitality and blood flow.
One of the elements of vitamin B complex is pyridoxine. It directly interacts with neural receptors in the brainthat influence mood and mental states. It controls irritability, headaches, and stress levels.
Regulates Blood Pressure
The significant levels of potassium found in lotus root ensure a proper balance between the fluids in the body and also counteract the effects of sodium in our bloodstream. Potassium is a vasodilator, meaning that it relaxes blood vessels. Thus, by lessening the contraction and rigidity, it increases blood flow and reduces the strain on the cardiovascular system. Potassium is also an essential component of neural activity and the passage of fluid and blood in the brain.
The woody, fleshy lotus root is packed with dietary fiber, which is known to bulk up the stool and expedite bowel movements. Lotus root can reduce symptoms of constipation while optimizing nutrient absorption. This is done by increasing the secretion of digestive and gastric juices and stimulating peristaltic motion in the intestinal muscles to facilitate easy and regular bowel movements.
Rich in Vitamin C
In the nutrient content of lotus root, vitamin C is certainly the most prominent. 100 grams of lotus root contains 73% of your daily requirement of this powerful antioxidant vitamin. Vitamin C is an important component of collagen, which maintains the integrity and strength of our blood vessels, organs, and skin, and is also a major stimulant for the immune system. Furthermore, vitamin C can neutralize free radicals in the body, which are dangerous by-products of cellular metabolism connected to causing conditions like cancer and heart diseases.
Improves Heart Health
Along with the vasodilation potential of potassium and the cholesterol-scrubbing ability of dietary fiber, the pyridoxine content in lotus root controls the levels of homocysteine in the blood, which is directly connected to causing a heart attack.
Lotus roots are a good option for people trying to manage  their weight. By including low-calorie foods that are high in nutrients and fiber, you are able to get all the nutrients you need, and still feel full, so you reduce the chances of overeating and thereby, manage obesity.
Rich in Vitamin A
This is another essential vitamin found in lotus roots, which has been proven to improve the health of the skin, hair, and eyes. Vitamin A has antioxidant capabilities and can prevent macular degeneration and other ocular conditions. It also helps to speed up wound healing and treat skin conditions and inflammation.
Word of Caution
There are no inherent risks but some people choose to eat lotus roots raw, which can spread parasites or bacterial infections. Therefore, always cook lotus roots before eating or adding them to your diet.