Lotus Root: Health Benefits, Recipes, Side Effects, And More

The lotus root is a vegetable root with therapeutic benefits. It has been used in Asian traditional medicine for centuries. Lotus root benefits your health in a number of ways, cheers to its rich nutrition profile. It is a great source of carbohydrates, fiber, and antioxidants that help care for many ailments.

This nutritional food source is used to add seasoning to foods and has several culinary applications too. This commodity explores the nutritional breakdown of lotus root, its wellness benefits, how to include it in your diet, and its possible side effects. Keep reading.

What Is Lotus Root?

Lotus (Nelumbo nucifera Gaertn.) belongs to the aquatic flowering plants family Nelumbonaceae. It is widely cultivated in China, Korea, Nippon, and India equally an ornamental plant for food and medicinal purposes (1). Lotus roots are its submerged stems. They are cylindrical and segmented (like connected sausages). The tubular roots have air channels running along their lengths, and when you cutting them, you will run across holes (2).

Elliot Reimers, CISSN, CNC, says, "Lotus root is a constitute mostly establish in lakes and rivers. There are a number of uses to the lotus root in regards to medicine, and almost the entire plant has dissimilar medicinal qualities."

The roots of its use in traditional medicine could be traced to its nutritional value.

He adds, "Lotus root is total of many important minerals, nutrients, and vitamins, and it is as well an amazing source of fiber." Curl down to check the wide range of nutrients it contains.

Lotus Root Nutritional Information

A hundred grams of cooked lotus root contains (iii):

Calories	86 kcal
Proteins	1.54 g
Carbohydrates	15.5 g
Full lipids (Fat)	2.vi thousand
Calcium	26 mg
Potassium	352 mg
Magnesium	21 mg
Sodium	166 mg
Phosphorus	76 mg
Atomic number 26	0.87 mg

Reimers adds, "The fiber that comes from the lotus root has been said to help our bodies with the regulation of blood sugar and tin besides help better our digestion." Here are some other reasons to eat lotus root.

Health Benefits Of Lotus Root

one. May Protect The Liver

A mice study found that oral lotus root powder could prevent not-alcoholic fatty liver disease. Researchers found that lotus roots could suppress inflammatory gene expression associated with the condition, increase serum adiponectin levels, and protect the liver (4).

two. May Protect Confronting Stomach Ulcers

A study on rats showed that fermented lotus root could protect the stomach confronting stomach ulcers. It has antioxidant and anti-inflammatory backdrop that add to its gastroprotective effects and speed up the recovery of the mucous layer of the breadbasket (gastric mucosa) (5).

3. May Reduce Inflammation

Fermented lotus roots contain linoleic acrid. This fatty acid can reduce inflammatory responses within the body and assistance prevent acute inflammatory conditions similar acute hepatitis and autoimmune diseases (half dozen).

4. May Help Manage Diabetes

An animal written report found that lotus root excerpt could significantly reduce blood sugar levels in diabetic and normal rats. Researchers besides observed improved glucose tolerance and insulin action (7). Consuming lotus root extract may take a like upshot in humans. However, more human studies are required to substantiate the upshot.

5. May Care for Allergy

A mice study found that lotus root pulverization could reduce nasal allergy symptoms in mice. Information technology contains vitamin C and other polyphenolic compounds that can reduce serum histamine (a chemical compound released past cells that triggers allergic reactions) levels and other inflammatory parameters (eight).

6. May Promote Gut Health

Lotus roots are a good source of dietary fiber. A fiber-rich diet promotes regular bowel movements and increases fecal weight and frequency (9).

7. May Control Weight Gain

Lotus root extract can reduce fat tissue weight (adipocytes) and accept anti-obesity effects in human cells. It prevents lipid accumulation in cells and may lower blood cholesterol levels (10). This may also assist forestall obesity-related atmospheric condition.

Reimers says, "Some of the other reasons lotus root is healthy to include that information technology's not a mutual food allergen, it has a low h2o footprint, and information technology is naturally gluten-complimentary." These benefits make it worthwhile to include lotus root in your diet. Here'due south how you tin can practice it.

How To Add Lotus Root To Your Diet: Popular Recipes

Lotus root is mildly sweet and has a crunchy, starchy texture. As it cooks, it softens without losing its crunch and season. The vegetable is versatile – it is crisp when stir-fried and tender and creamy when baked.

You cannot swallow raw lotus root; y'all need to either boil or steam it. Pare off its skin and rinse information technology thoroughly before humid for 10 minutes. However, if you want to soften its texture, boil the roots for not more than than 20 minutes. Here are a few recipes to effort.

ane. Lotus Root Stir-Fry

Brand your lunchtime a little more exciting with this savory side dish.

What Y'all Need

300 k lotus root
1 cup of mushrooms (chopped)
½ cup of ruby-red bell pepper (chopped)
¼ cup of chicken stock
2 teaspoons of oyster sauce
¼ teaspoon of sugar
1/8 teaspoon of white pepper
2 tablespoons of oil
6 slices of ginger
ii garlic cloves (minced)
two scallions (chopped)
one tablespoon of dry sherry
2 teaspoons of cornstarch
Salt, every bit needed

How To Prepare

Blanch lotus roots, mushrooms, and bell peppers for 45 seconds and gear up aside.
Mix the chicken stock, oyster sauce, table salt, sugar, and white pepper in a small-scale basin to make the sauce mixture.
Sauté ginger, garlic, and scallions for a minute over medium rut.
Add together the fair-skinned vegetables and stir-fry for 1 minute.
Add dry sherry effectually the border of the wok, followed by the sauce mixture.
Add together the cornstarch-water mix and cook for 30 seconds until the sauce is simmering.
Stir-fry for another 20-30 seconds until the sauce coats the vegetables, and serve.

2. Broiled Lotus Root Chips

Supervene upon the tater chips with this tasty snack! Create your season by mixing different spices.

What You Need

200 g lotus roots
1 teaspoon of black pepper (freshly ground)
½ tablespoon of salt
2 tablespoons of olive oil

How To Prepare

Preheat the oven to 325°F.
Mix all the ingredients in a large bowl.
Drizzle oil and accommodate the sliced roots on a baking sheet.
Bake for 20 minutes or until golden brown.
Drain on a newspaper towel. Serve with a dip or add together your blend of spices.

3. Pork And Lotus Root Soup

This hearty, flavorful soup will satisfy your soul and hunger.

What You Need

500 1000 lotus root
500 g pork ribs
100 g peanuts
ane carrot (peeled and chopped)
1 dried cuttlefish, rinsed (optional)
8 dates (dried, deseeded)
Table salt, as needed

How To Fix

Soak peanuts in boiling water for 30 minutes.
Blanch pork ribs for five minutes and set aside.
Slice the lotus roots into seize with teeth-sized pieces.
Add together all the ingredients to a soup pot and add h2o to cover them.
Eddy the soup. Cook it for 2-iii hours on low heat or until the meat is tender.
Add table salt and serve hot.

It is always best to consume fresh lotus roots. All the same, you can as well shop them for later use. Here are a few tips.

Tips To Shop Lotus Root

Y'all tin can air-condition lotus roots for up to a week. Ensure to shop peeled and sliced roots in an airtight container. Sliced lotus roots are decumbent to browning. Yous can soak them in vinegar to preclude browning. Discard the roots if they develop blackness spots or an unpleasant scent.

Lotus roots are delicious and healthy. However, you have to be conscientious while consuming them.

Side Effects And Allergies

Though it is rare, people can exist allergic to lotus roots. There has been a example where a 6-year-old girl experienced allergic reactions after consuming fried lotus roots (eleven).

Reimers adds, "Some of the possible side effects of lotus root include bad jiff, fever, diarrhea, and problems with the liver. While it is found-based and has many health benefits, individuals should speak with their doctor earlier incorporating it into their diet too speedily."

The Final Word

Lotus roots frequently characteristic in Asian cuisines. They have a mild sweet taste and crunchy texture. The root vegetable has fiber and other nutrients, which are crucial for our health in many means. Information technology also contains vitamin C and other polyphenols that heave your immune system. However, earlier consuming lotus roots, ensure yous are not allergic to them to prevent undesired wellness issues.

Oftentimes Asked Questions

Is lotus root loftier in carbs?

No. Lotus roots have a moderate level of carbs.

Is lotus root a nightshade plant?

No. The plants of the Solanum and Capsicum families vest to the nightshade family.

References:

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Phenolic Profiles and Antioxidant Activity of Lotus Root Varieties
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273286/
The Latest Studies on Lotus (Nelumbo nucifera)-an Emerging Horticultural Model Institute
https://www.ncbi.nlm.nih.gov/pmc/manufactures/PMC6696627/
Lotus root cooked FoodData Primal
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103520/nutrients
Effects of Lotus Root (the Edible Rhizome of Nelumbo nucifera) on the Deveolopment of Not-Alcoholic Fatty Liver Affliction in Obese Diabetic db/db Mice
https://bookish.oup.com/bbb/article/76/iii/462/5954677?login=true
Gastroprotective Effects of Fermented Lotus Root against Ethanol/HCl-Induced Gastric Mucosal Astute Toxicity in Rats
https://world wide web.mdpi.com/2072-6643/12/3/808/htm
Anti-Inflammatory Furnishings of Fermented Lotus Root and Linoleic Acid in Lipopolysaccharide-Induced RAW 264.seven Cells
https://www.mdpi.com/2075-1729/10/eleven/293/htm
Effect of Nelumbo nucifera rhizome extract on blood sugar level in rats
https://www.sciencedirect.com/science/commodity/abs/pii/S0378874197001074
Anti-allergic activity of lotus root (Nelumbo nucifera) powder in TDI-sensitized nasal allergy model mice
https://www.tandfonline.com/doi/full/ten.1080/09540105.2019.1651255
Dietary fiber and digestive health in children
https://bookish.oup.com/nutritionreviews/article/75/4/241/3747768?login=truthful
Ethanol excerpt of lotus (Nelumbo nucifera) root exhibits an anti-adipogenic effect in human pre-adipocytes and anti-obesity and antioxidant effects in rats fed a high-fat diet
https://www.sciencedirect.com/scientific discipline/commodity/abs/pii/S0271531714000165
Identification of a novel food allergen in lotus root
https://www.researchgate.internet/publication/317722192_Identification_of_a_novel_food_allergen_in_lotus_root

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Payal Karnik is a biotechnology graduate with a keen interest in English and a natural curiosity for science. This formidable... more than

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