Thanks to its high nutritional profile, the lotus root comes with a slew of health benefits. Being high in potassium and vitamin C, it can certainly help boost immunity and regulate blood pressure, besides other things.
Did You Know?
Derived from the lotus plant, its edible root is revered for its high nutritional content. It is a staple in Asian cooking, and commonly added in salads to make the dish crunchy and flavorful. Its sweet-tangy flavor, and crunchy, starchy texture has made the lotus root extremely popular all over Asia. In fact boiled, sliced lotus roots are found in a variety of Asian cuisines.
The interior of the root shows a distinct hole pattern that spans its length. So, the slices of the root show a lot of holes, which is in fact visually appealing. The lotus root is often sliced before using. The following are some important health benefits and nutritional facts of the lotus root.
| Nutrients | Boiled Lotus Root (100 g) | %DV |
| Dietary Fiber | 3.1 g | 12% |
| Vitamin C | 27.4 mg | 46% |
| Thiamin | 0.1 mg | 8% |
| Niacin | 0.3 mg | 1% |
| Vitamin B6 | 0.2 mg | 11% |
| Folate | 8.0 mcg | 2% |
| Pantothenic Acid | 0.3 mg | 3% |
| Calcium | 26.0 mg | 3% |
| Iron | 0.9 mg | 5% |
| Magnesium | 22.0 mg | 5% |
| Phosphorus | 78.0 mg | 8% |
| Potassium | 363 mg | 10% |
| Sodium | 45.0 mg | 2% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.2 mg | 11% |
| Manganese | 0.2 mg | 11% |
| Selenium | 0.6 mcg | 1% |
Controls High Blood Pressure
People regularly eating lotus are unlikely to suffer from high blood pressure, as the edible root is found to be high in potassium. Potassium, known for its vasodilating effect, plays a key role in lowering blood pressure. Increase in the potassium level blunts the blood pressure-raising effect of sodium, which works to keep it under control.
Immunity Booster
The lotus root contains immune-boosting vitamin C in astoundingly high amounts. Just 100 g of boiled lotus root provides a whopping 46% daily recommended intake of vitamin C. So add this root to your diet to give your immune system even more support.
Prevents Mucus Build-up
High vitamin C content also means that this root can be helpful to relieve respiratory infections such as common cold, pneumonia, and bronchitis. This is because, vitamin C is very much capable of liquefying the thick mucus associated with these infections, and facilitate its drainage.
Promotes Healthy Bowel Movement
A healthy bowel system is a distinct possibility if your diet does not contain adequate dietary fiber. People suffering from constipation can get their bowel system back on track by regularly eating fiber-rich foods, like lotus root. With 100 g of boiled lotus root containing 12% daily recommended intake of dietary fiber, its addition in one’s diet can certainly aid in improving bowel health. As the bowel system is a part of the digestive system, proper bowel functioning can also assist improving digestive health. A blend containing a juice of grated ginger and lotus root is said to be the traditional remedy for intestinal inflammation (enteritis).
However, people with irritable bowel syndrome or gastric ulcers should not consume this frequently. This is because, it is high in insoluble fiber, which can aggravate the IBS symptoms. Hence, you need to reduce the intake of lotus root to keep IBS under control.
Heart-friendly
The lotus root is a good source of folate and vitamin B6, that can assist in reducing homocysteine levels in the bloodstream. Homocysteine is an amino acid, a byproduct of protein metabolism. Too much of it has been associated with increased risk of blood clots, heart attack, and stroke. With its high vitamin B content, this root can certainly help lower homocysteine levels, in turn protecting the heart from damage. Thus, regular consumption can play a protective role against cardiovascular ailments.
Promotes Blood Circulation
Poor blood circulation can cause a wide range of health issues, which may eventually become fatal. The arms and legs becoming weak or numb is one of the most common symptoms poor blood circulation. Lotus root is a good source of iron; hence, its intake on a regular basis can certainly help increase blood circulation, and even prevent blood disorders such as anemia.
Stops Bleeding
Lotus root is said to act as a natural hemostatic agent, which may help stop internal bleeding associated with intestinal and urinary tract issues such as hemorrhoids, rectal bleeding, and haematuria. Black bowel movement is an indication of internal bleeding. Even nose and gum bleeding can be treated with this root. Having a glass of juice obtained from the lotus root can help stop bleeding. Fresh lotus root water or soup can also be used for the same purpose.
Although it is usually cooked and added in a sliced form, the juice extracted from this root is also used for medical reasons. The tea made from the juice of this root and ginger is said to have higher medicinal value, and often used to treat fever and respiratory problems like cough. In China, lotus root powder combined with sweet osmanthus is commonly sold as a ready-to-severe beverage, and is considered to be very good for health.
Disclaimer: The information provided in this NutriNeat article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.
