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You are probably familiar with the image of the sacred lotus that sits beautifully on pond water and symbolizes beauty and rebirth. But how often do you think about the roots of the lotus that stretch deep into the mud? The lotus root is an edible stem that is often used in Asian cuisine.
Like burdock root, lotus rhizomes contain powerful antioxidants that help protect us from disease, and its nutrients boost the health of our digestive and cardiovascular systems. Just like another disease-fighting root called galangal, eating lotus root may help support brain health and reduce inflammation.
The root of the lotus can be used in an array of recipes, from salads to soups and stir fries. When peeled and sliced, it has a slightly nutty flavor and a nice, crunchy bite.
If you haven’t tried cooking with this root yet, you’ll probably want to start once you read about its many health benefits.
What Is Lotus Root?
Lotus root is the long stem of the lotus plant. The lotus plant has the scientific name Nelumbo nucifera and belongs to the Nelumbonaceae family. The root, flower stalks and seeds are commonly used in Chinese and Japanese cuisine.
The tubular lotus root is found buried in swampy, anaerobic (lack of oxygen) sediment. It has oval holes for obtaining oxygen and allowing buoyancy in water. The tubular shape of the root is used for storing energy in the form of starch. On the outside, lotus root is smooth and has a brownish yellow color. Internally, the root is white and has a crisp flesh.
Lotus root grows in strands, similar to the links of sausages, and the stem can grow up to four feet in length. You can find the roots and lotus flowers in muddy ponds and rivers.
This root is commonly sliced and pickled, sautéed or baked. It has a mildly sweet taste that’s been likened to that of water chestnuts with a nutty flavor and a texture similar to potato. Lotus root also has a satisfying crunch when it’s cooked, so it makes for an excellent snack (think lotus root chips) or addition to stir-fries.
The root is also used to make lotus root starch, or it’s dried to make a powder that’s used in Chinese medicine.
Health Benefits
- • Promotes Glowing Skin
- • Boosts Brain Health
- • Supports Energy Levels
- • Aids Digestion and Weight Management
- • Improves Cardiovascular Health
- • Boosts Immunity
1. Promotes Glowing Skin
Lotus root is an excellent source of vitamin C. Thanks to its antioxidant content, vitamin C benefits the health of your skin through several different mechanisms.
Our skin contains high concentrations of vitamin C. This vitamin promotes the synthesis of collagen, protects the skin against damage caused by free radicals and ultraviolet exposure, and helps reverse signs of aging. Vitamin C also helps reduce signs of hyperpigmentation, like dark patches and discoloration of the skin.
2. Boosts Brain Health
Along with beef liver, sunflower seeds and cashews, lotus root is considered a food high in copper. Not only does copper help promote energy levels, strengthen bones and support metabolism, but it also helps boost brain health by enabling the function of neural pathways.
Research suggests that a copper deficiency may be associated with the onset of neurodegenerative diseases like Alzheimer’s. To help prevent decreased cognition, eating lotus root and other foods high in copper stimulates mental functioning.
A study published in the Journal of Dietary Supplements suggests that the large amounts of polyphenolic compounds in lotus root help improve neural function by stimulating the production of brain-derived neurotrophic factors in glial cells, the most abundant type of cells in the central nervous system.
3. Supports Energy Levels
Eating lotus root increases your iron levels. Iron supports ongoing energy by allowing oxygen to reach your cells. When someone has an iron deficiency, that person often feels tired, sluggish and has trouble with concentration. Eating iron-rich foods helps increase oxygen levels in cells and muscles. It also allows iron to promote the proper digestion of proteins and absorption of nutrients from food.
4. Aids Digestion and Weight Management
Lotus root provides a good amount of fiber. Thus, it aids digestion by bulking up stool and relieving digestive issues like constipation. Plus, eating a high-fiber diet makes you feel full and more satisfied for a longer period of time, which could potentially aid weight loss.
Research published in the Journal of Nutrition and Metabolism indicates that apart from relieving constipation, consumption of dietary fiber helps reduce hunger, thereby reducing total energy intake and preventing weight gain.
5. Improves Cardiovascular Health
Lotus root is rich in nutrients and fiber, which promote cardiovascular health. Research shows that there’s an inverse association between eating foods high in insoluble fiber and blood pressure and cholesterol levels.
The root of the lotus plant is also a good source of potassium. Potassium is responsible for making sure heart rhythm is healthy. People with low potassium levels are at a greater risk for heart disease, especially suffering from a stroke. This is because potassium, in combination with minerals like magnesium and calcium, prevents the buildup of fluids in our cells. Thereby, it helps lower blood pressure levels and cardiovascular issues like heart palpitations, poor circulation and narrowing arteries.
6. Boosts Immunity
Because lotus root is an excellent source of vitamin C, which works as an antioxidant in the body, it helps boost your immune system. According to research published in the journal Nutrients, vitamin C contributes to immune defense by supporting various cellular functions. These include supporting epithelial barrier function against pathogens, promoting oxidant scavenging activity and promoting microbial killing. A vitamin C deficiency may result in impaired immunity and higher susceptibility to infections.
Nutrition Facts
Lotus root’s nutritional values depend on whether we’re looking at the raw root or cooked.
One raw root (about 9.5 inches long and 115 grams) contains approximately:
- • 85 calories
- • 20 grams carbohydrates
- • 3 grams protein
- • 0.1 gram fat
- • 5.6 grams fiber
- • 50.6 milligrams vitamin C (84 percent DV)
- • 639 milligrams potassium (18 percent DV)
- • 0.3 milligram riboflavin (15 percent DV)
- • 0.3 milligram vitamin B6 (15 percent DV)
- • 0.3 milligram copper (15 percent DV)
- • 0.3 milligram manganese (15 percent DV)
- • 0.2 milligram thiamine (12 percent DV)
- • 115 milligrams phosphorus (12 percent DV)
- • 1.3 milligrams iron (7 percent DV)
- • 26.5 milligrams magnesium (7 percent DV)
- • 51.7 milligrams calcium (5 percent DV)
- • 15 microgram folate (4 percent DV)
- • 0.4 milligram pantothenic acid (4 percent DV)
In addition, raw lotus root also contains some niacin, zinc and selenium.
Meanwhile, a half cup (about 60 grams) of boiled lotus root contains approximately:
- • 40 calories
- • 9.6 carbohydrates
- • 1 gram protein
- • 2 grams fiber
- • 16.4 milligrams vitamin C (27 percent DV)
- • 0.1 milligram vitamin B6 (7 percent DV)
- • 0.1 milligram copper (7 percent DV)
- • 0.1 milligram manganese (7 percent DV)
- • 218 milligrams potassium (6 percent DV)
- • 0.1 milligram thiamine (5 percent DV)
- • 46.8 milligrams phosphorus (5 percent DV)
- • 0.5 milligram iron (3 percent DV)
- • 13.2 milligrams magnesium (3 percent DV)
In addition, cooked lotus root contains some niacin, folate, pantothenic acid, calcium, zinc and selenium.
Uses in Traditional Medicine
The lotus plant originated in India and was brought to other countries, including Egypt, China and Japan, about 2,000 years ago. Today, all parts of the plant are used for food and in traditional medicine. The root, seeds and leaves in particular are used in herbal medicine.
The roots are used medicinally to boost the circulation of qi that may be obstructed and cause tightness in the chest. Lotus root is also used to treat ailments of summer heat and dampness accumulation. It’s believed in traditional medicine that inflammation is caused by the sensation of heat, so alleviating that heat can have anti-inflammatory benefits.
Lotus seeds are known to act as astringents that benefit the kidneys, heart and spleen. Lotus seeds are sometimes used to relieve diarrhea, alleviate restlessness and treat insomnia. The seeds are also thought to help treat a qi deficiency, which could lead to reduced kidney health.
Lotus Root vs. Potato vs. Burdock Tea
Lotus root, potato and burdock root can all be added to soups, stews and stir-fries. Both lotus and burdock root have slightly sweet and nutty flavors, and they both contain a pleasantly crunchy texture when cooked or eaten raw. You can also find tea products, powders and extracts made from both lotus and burdock root. These teas are used to reduce inflammation and provide disease-fighting antioxidants.
When comparing lotus root nutrition vs. potato and burdock nutrition, all three foods are pretty low in calories. Lotus and burdock root contain 80–85 calories per cup, and a cup of boiled potato has about 120 calories. Lotus and burdock roots contain about 20 grams of carbohydrates, while potato has about 30 grams.
All three vegetables are good sources of dietary fiber, with lotus root leading the way.
The micronutrients in these vegetables vary a bit. Lotus root is an excellent source of vitamin C, copper, vitamin B2, vitamin B6, vitamin B1 and manganese. Of all three vegetables, lotus provides higher levels of micronutrients.
Burdock root is a good source of vitamin B6, manganese, magnesium and potassium, and potato provides good amounts of vitamin C, vitamin B6 and potassium.
Where to Find and How to Use
You can find fresh lotus root in larger health food stores. It can also be found in Japanese and other Asian markets. When you buy this root, look for rhizomes that are heavy, firm and smooth. Avoid roots with bruised or blemished skin. For storing, keep fresh lotus root in a cool, dark place for three to four days or in your refrigerator for up to two weeks.
Lotus root is also sometimes available already sliced in the produce section, freeze-dried or canned.
To clean and use lotus root, break the root apart, and wash it thoroughly. Then cut off the ends, and peel the root’s outer skin until you see its white flesh. The root is usually sliced into thin strips or cut into cubes and then eaten raw or cooked. It can be added to a variety of recipes. You’ll find that soaking the sliced root in vinegar water or lemon juice helps prevent discoloration.
You can eat young and tender lotus root, but mature roots taste too bitter to eat raw and need to be cooked. Try adding cooked lotus root to salads, sautéed root vegetables, soups, stews and stir-fries.
History
The lotus plant, or Nelumbo nucifera, glows in fresh water in semitropical climates. It originated in India and was later introduced to nations spanning from Egypt to China about 2,000 years ago. In China, it is used extensively for food and sometimes for herbal medicine.
Lotus root harvest begins in August and lasts until it hits peak season in the fall, but you can find it year-round in Asian markets or larger grocery stores. Traditionally in Japan and China, farmers would stand knee-deep in ponds and feel for the root of the lotus plant with their toes. Then they would dig the roots out by hand.
When the lotus flower blooms and the plant reaches maturity, it breaks apart and released its seeds through the holds in the flower’s pod. Then the seeds link to the bottom of the muddy water and establish new lotus plants — beginning the cycle again.
In addition to the root, the seeds are a major product in southern China, and the leaves are used in cooking as flavorings or as decorations.
Risks and Side Effects
Lotus root is considered safe when it’s consumed as a food. When the seeds, leaves, flowers and root of the lotus plant are used to make medicine, there are some possible side effects to know about.
When used as medicine, lotus powder or lotus extract might lower blood sugar levels, so people with diabetes should only use medicinal products containing lotus under the care of their doctors. If you use products containing lotus, watch out for signs of hypoglycemia, and stop using lotus at least two weeks before a scheduled surgery.
Women who are pregnant or breastfeeding should avoid using lotus as medicine because there is not enough research about its safety under these circumstances.
Final Thoughts
- Is lotus root good for you? Yes! It boasts a range of vitamins and minerals, including high amounts of vitamin C, copper and B vitamins. It’s also rich in fiber and low in calories, so it can aid weight loss and keep you satiated.
- Lotus root is part of the lotus plant that grows in muddy waters. The roots grow in tubers like sausage links, and when they are peeled, they have a white color and crunchy texture.
- This root is commonly used in Chinese and Japanese cuisines in salads, stir-fries, soups and stews.
- Lotus root nutrition contributes to its many health benefits, including its ability to:
- • Promote glowing skin
- • Boost brain health
- • Support energy levels
- • Aid digestion and weight management
- • Improve cardiovascular health
- • Boost immunity
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Lotus Seeds
Lotus, Nelumbo nucifera, is a fresh water plant that has been grown in Southeast Asia and the Mediterranean for over 5000 years. China and Japan classify the lotus as a vegetable and regularly eat the roots, called rhizomes, as well as its stems and leaves. Petals are used to spice dishes and to make teas. The seeds, a major export from China, are prepared in many ways for eating or healing applications.
Seeds are available in various dry fruits store and you can eat it just like popcorn. But unlike popcorn, lotus seeds are healthy and offer many benefits. It is commonly known as makhana in India and is small, round and white or off-white in appearance. They are the edible seeds of lotus flower which can be roasted or fried. Lotus seeds are used for nutritional and healing properties in Chinese medicine. The lotus seeds are highly useful in terms of nutritional benefits and are low in saturated fats, sodium and cholesterol; high in magnesium potassium, thiamine and phosphorus. Besides being edible, the lotus plant has many health and beauty benefits as well. You can use makhana seeds in desserts, rice porridge, soups and stir fry dishes.
Nutritional Value
Apart from their sweet taste, lotus seed is a good source of nutrients, vitamins and minerals. Consuming 100 gram of lotus seeds 0.621 mg of Manganese, 168 mg of Phosphorus, 0.171 mg of Vitamin B1, 56 mg of Magnesium, 17.28 g of Carbohydrate and 0.168 mg of Vitamin B6. Moreover many Amino acids 0.059 g of Tryptophan, 0.2 g of Threonine, 0.205 g of Isoleucine, 0.326 g of Leucine, 0.264 g of Lysine and 0.072 g of Methionine are also found in 100 gram of lotus seeds.
Health Benefits of Lotus seeds
Several researchers have found many uses of the lotus plant. The seeds are powerful antioxidants and help fight inflammation and aging. Apart from that research has found the seeds to be useful in lowering hypertension. Listed below are some of the popular health benefits of using lotus seeds regularly
1. Treats Insomnia
Sleeping disorders like sleep apnoea and insomnia are common heath issues suffered by the elderly people as well as the young generation. Sleeping disorders are mainly caused due to stress and may trigger underlying complicated health-related problems. The seeds of lotus are used as effective home remedies to cure such sleeping disorders. The calming effects and the natural sedative properties of the seeds are effective in healing the restlessness and thus encourage sound sleep.
2. Good for Diabetic patients
Since Lotus seeds are low in calories but high in fiber, it help in lowering down the blood sugar levels, so a diabetic patient must consume lotus seeds regularly to maintain the health. It is a health and tasty snack for diabetics.
3. Anti-Aging
Lotus seeds consist of anti-aging enzymes that slows down the aging process and also repairs damaged proteins. So, consuming these seeds can actually reverse your aging benefits without using any anti-aging creams. Due to its anti-aging enzymes, scientist is finding different methods to use these seeds in cosmetics and skincare products but it is better to eat them instead of using the products.
4. Heal diarrhea
According to Chinese medicine, the sweet taste of lotus seeds benefit to nourish the spleen and diarrhea. Lotus seed is used in Chinese medicine to reduce diarrhea problem. They also used to increase the spleen health. Research said that lotus seeds help to strengthen the digestive and reduce diarrhea.
5. Reducing blood pressure
The embryo which can found inside of the lotus seed, have benefits to the heart because of its bitter and cooling properties. The bitter component that is isoquinoline alkaloids claimed has calming effects and antispasmodic, which help dilate blood vessels and reduce blood pressure.
6. Treat urinary problem
Lotus seed is considered one of the best choices to cure urinary problems. Sometime the seed is combined with other ingredient to cure urinary problems like prostatitis and reproductive condition.
7. Gum issue
People who suffer from related gum issue are recommended to take lotus seeds because of the healing properties. Regular consumption of lotus seeds gradually heals your gum issues.
8. Instant Energy
As mentioned earlier lotus seeds are a good source of protein, magnesium, potassium, and phosphorus. If case you’re looking for a healthy and tasty snack then lotus seed is for you. They rapidly increase your energy level so you should always have them in your home, in your handbag and also carry them while travelling. You can eat Lotus seeds just like pop-corns or you can also roast them to golden brown. It’ll give you instantaneous energy moreover it is very healthy, tasty and nutritious at the same time. The best thing about this seed is that it can be digested by any age group so you can also give it to kids.
9. Treats various sexual diseases
Lotus seeds are known to have excellent home remedies towards the treatment of various kinds of sexual diseases. It has been used extensible in Chinese medicinal world along with other herbs. Treatment of sexual diseases is mainly a secret matter, and not many people want this to be discussed in public. So using the seeds of lotus has been a much safer and private affair to keep this treatment a secret. People suffering from sexual diseases can get rid of the complications very easily without even letting others know that they are undergoing any kind of treatments.
10. Pregnancy
Lotus seeds is considered one of the good source of protein so it helps in stimulating the development of nervous system and brain of fetuses’ that is why it is recommended for pregnant ladies. This snack is very healthy and pregnant ladies should eat after short intervals so “lotus seeds” is advised by doctors. It helps in maintaining healthy pregnancy.
11. Improves appetite
Lotus seeds are one of the best options to bring back lost appetite due to illness or other reasons. High amount of astringent present in the seeds of the lotus is effective to improve the food appetite. Apart from that it also helps in maintaining the health of the kidneys, preventing various kinds of infections in the urinary tract for various reasons and prostatitis.
12. Treats mouth sores and ulcers
An anti- inflammatory property found in lotus seeds helps to cure soreness in the mouth. Regular use of lotus seeds is recommended to cure soreness in the mouth.
13. Cures fatty liver
Occasionally fat gather in the body because of the stress and anxieties. The foods that we eat are not broken down and as a result, the fat accumulates in the different parts of our body. Sometimes fat gets deposited in and around many organs in the body which are termed as visceral fat and may cause numerous health related troubles. The seeds of lotus have medicinal properties that can lower the blood lipids and treats fatty liver.
14. Treats reproductive disorders in both males and females
The seeds of the lotus is extremely beneficial to cure various reproductive complaints both males and females. People tend to become restless and impatient when they cannot get any fruitful results even from various treatments. In such case using lotus seeds come as the ray of hope for many people at that point in time. Frequent consumption of lotus seeds will yield fruitful results, and can find remarkable differences in their positions after a few weeks of consuming it.
15. Controls excessive bleeding
Lotus seeds consist of flavonoids like quercetin that have an anti-haemorrhagic effect and therefore can avoid excessive bleeding by improving the strength of the wall of the capillaries. By charcoaling the seeds of the lotus, the haemostatic effect can be enhanced. The charcoal itself is enriched with the property that helps on promoting the clotting of the blood on the event of excessive bleeding.
16. Alleviates stomach problems
Due to their medicinal properties they are used as home remedies to alleviate stomach problems like diarrhea, indigestion and many others. It is extensively used mainly in Chinese medicines and has thus gained popularity worldwide. It is also known to be effective in improving the health of the spleen.
17. Keeps heart diseases at bay
Both dried and puffed seeds of lotus are used as powerful and effective home cure to keep heart diseases at bay. The low sodium content as well as high magnesium content present in the seeds of lotus keeps the heart healthy, prevent diabetes, keep a check on the blood pressure level and prevent obesity.
How to Eat
- The most common use of the seed is in the form of lotus seed paste, which is used widely in Chinese pastries as well as in Japanese desserts.
- Dried lotus seeds must be soaked in water overnight prior to use. They can then be added directly to soups and congee or used in other dishes.
- Fresh lotus seeds are sold in the seed heads of the plant and eaten by breaking the individual seeds out of the cone-shaped head and removing the rubbery shell.
- Crystallized lotus seeds, made by drying lotus seeds cooked in syrup, are a common Chinese snack, especially during Chinese New Year.
- Dried lotus seeds snack for sale in Surin, Thailand
- In India, the dried seeds are called “Makhana” and they are used to make makkhane ki kheer, a type of milk pudding.
- Lotus seeds are locally known as thamchet and are eaten raw in Manipur, the North-East Indian state.
- Lotus seeds are common in the northern part of Colombia, particularly in cities like Barranquilla and Cartagena.
- Fresh lotus seeds are sold in street markets and are generally eaten raw by the locals.
- Lotus seeds snack is famous in Thailand, mainly in Surin Province; it is called “Med-bua-op”.
- Seeds are popped like popcorn, ground into powder and eaten dry or used in bread making.
- Roasted seeds are a perfect substitute for coffee.
- Unripe seeds are eaten raw, boiled or roasted, while the ripe seeds are boiled or roasted.
- Seeds are added in food dishes, soups, sweetmeat, cakes and desserts.
- Seeds are used in a variety of simple yet delicious desserts in Thai cuisine.
Traditional uses and benefits of Lotus seeds
- Lotus seeds are classified as astringents, being sweet and neutral, and benefiting the spleen, kidney, and heart.
- Sweet taste and nourishing qualities of the seed are responsible for the benefit to the spleen; this helps stop diarrhea associated with qi deficiency.
- Astringent quality helps prevent loss of kidney essence, so the seeds are used to treat weak sexual function in men and leukorrhea in women.
- Seed also has calming properties that ease restlessness, palpitations, and insomnia.
How to Store
Lotus seeds are easy to store in their dried form. These can be packed in plastic containers and store in a cool dry place. Tighten the lid when not in use. Fresh seeds can be kept in zip lock bags under refrigeration and maintain its freshness for more than a week. But it is recommended to use them at the earliest.
Side Effects of Lotus Seeds
Allergies
Lotus seed allergy is possible in many people, so if you feel any symptom taking lotus seeds, consult your physician.
Anti-arrhythmic
Patients already on treatment should consult the physician before intake of Lotus seed.
Blood sugar levels
Diabetic patients already on insulin should consult the physician before intake of Lotus seed, since it tends to reduce the blood sugar levels.
Apart from that lotus seed is great as food and herb. Even though, you are not being able to consume this in the following circumstances:
- • People usually with stomach fullness may affect in constipation,
- • Patients who are diagnosed with weaken physique and spleen deficiency.
- • The lotus seed has anti-diarrheal component, if you experience with constipation or indigestion, you should avoid using this.
- • For mother, you should avoid to consume these seed during pregnancy.
- • Patients with undergoing treatment like cholesterol or psychiatric conditions must avoid taking lotus seed.
- • Patients with anti-arrhythmic treatment should consume this ingredient. Consult first to the physician before take any lotus seed.
- • Diabetic patients have insulin should not take this lotus seed. It relieves the level of blood sugar.
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