Lotus Root: The Hidden Gem of the Culinary World
Lotus Root, the underwater stem of the lotus flower, is highly valued in Asian cuisine and traditional medicine. It’s not just a gastronomic delight but also a nutritional powerhouse. Below is a listicle that elaborates on the characteristics, health benefits, and nutrient profile of this fascinating root.
Characteristics
- Type: Aquatic Root Vegetable
- Origin: Native to Asia, particularly India and China
- Color: Light to dark brown skin with a creamy-white interior
- Flavor: Sweet, starchy, and slightly nutty
- Texture: Crunchy and firm, even when cooked
- Shelf Life: Up to 1 week in the refrigerator when raw; longer when cooked
- Uses: Salads, soups, stir-fries, and can be pickled or deep-fried
Health Benefits
1. Rich in Dietary Fiber
Lotus root is high in dietary fiber, which helps to regulate digestion and can alleviate constipation.
2. Packed with Vitamins
It’s rich in Vitamin C, making it a good option for boosting immunity.
3. Good Source of Potassium
Lotus root is a good source of potassium, beneficial for maintaining healthy blood pressure levels.
4. Enhances Heart Health
The root is known to improve heart health by aiding in the circulation of blood and reducing cholesterol levels.
5. Anti-inflammatory Properties
Lotus root has anti-inflammatory properties that can help in treating various inflammatory conditions.
6. Supports Respiratory Health
The root is traditionally used in treating respiratory conditions like asthma due to its high Vitamin C content.
Nutritional Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 74 | 3.7% |
| Protein | 2.6g | 5.2% |
| Total Fat | 0.1g | 0.1% |
| Carbohydrates | 17.2g | 5.7% |
| Fiber | 4.9g | 19.6% |
| Sugars | 0.3g | – |
| Calcium | 45mg | 4.5% |
| Iron | 1.2mg | 6.6% |
| Magnesium | 23mg | 5.7% |
| Phosphorus | 100mg | 10% |
| Potassium | 556mg | 15.8% |
| Sodium | 40mg | 1.6% |
| Zinc | 0.3mg | 2% |
| Vitamin C | 44mg | 73.3% |
| Vitamin A | 0 IU | 0% |
| Vitamin K | 0.2µg | 0.2% |
| Thiamine (B1) | 0.16mg | 10.6% |
| Riboflavin (B2) | 0.03mg | 1.7% |
Given its exceptional nutrient profile and numerous health benefits, lotus root is a superb addition to a healthy diet. It can be easily integrated into a variety of dishes, providing both a unique flavor and a multitude of nutritional advantages.
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