Top 10 Lotus Root Benefits To Improve Your Health Naturally

Discover the lotus root benefits, a plant that’s beautiful and full of good health. This crunchy root is a powerhouse of essential minerals like potassium, calcium, magnesium, and iron, alongside vital vitamins such as C and folate. 

These nutrients are key to maintaining strong bones, a healthy heart, and a sharp mind. Vitamin C boosts your immunity, while folate supports brain health and fetal development.

But the benefits of lotus root extend beyond just nutrition. It’s known for enhancing skin health, boosting energy levels, and improving cognitive function. Further, its high antioxidant content helps fight off illness and inflammation, making it a natural remedy against sickness.

In the kitchen, lotus root shines for its versatility. Whether eaten raw, tossed in salads, or added to soups, it brings a delightful crunch to any dish. 

It’s also beneficial for combating allergies and infections due to its antibacterial and anti-inflammatory properties. So, when you next spot a lotus flower, think of the nutritious and tasty root below, ready to support your health inside and out.

What Are Lotus Roots?

Lotus roots, known as Kamal Kakdi in some regions, are the edible rhizomes of the Nelumbo nucifera plant, belonging to the Nelumbonaceae family. 

These versatile roots have been a staple in Indian and Asian cuisines, finding their way into pickles, curries, and even fries. 

Characterized by their cylindrical shape, brown skin, and unique lace-like pattern when sliced, lotus roots offer a crunchy texture and a mild, slightly sweet flavor. 

They are rich in nutrients, minerals, vitamins, and fiber, they boast several health benefits, including aiding in weight management, digestion, immune support, and improving blood circulation as well as heart, brain, and skin health. 

It is typically found in muddy ponds and rivers, lotus roots are harvested from the submerged stems of the lotus plant, which thrives in fresh water in semi-tropical climates. 

They are available year-round in Asian markets. Also, they’re used in traditional Chinese medicine and are celebrated for their nutritional value and culinary versatility.

Lotus Root Nutrition Facts

A half-cup serving (60gm) of boiled lotus root benefits packs a modest 74 calories but is rich in several nutrients. According to USDA, the key nutrition in the lotus root is given below and to note these nutritional values are approximate.

Health Benefits Of Lotus Root

Lotus root is a nutrient-rich vegetable offering benefits for heart health, immunity, digestion, and more, supporting overall wellness.

It is a source of vitamins like C and B6, potassium, sodium, calcium, and vegetable protein. Let’s understand them in depth.

1. Support Heart Health: Lotus root is beneficial for heart health, offering potassium, dietary fiber, and pyridoxine which help regulate blood pressure, lower cholesterol, and control homocysteine levels.

Its folate and vitamin C content also play a crucial role in preventing heart disease and supporting overall cardiovascular wellness.

2. Boost Immunity: Lotus root, high in Vitamin C, boosts immunity by fighting free radicals and supporting cellular functions, reducing disease risk.

Its antioxidant and anti-inflammatory properties strengthen the immune system. While its phytocompounds may offer cancer-fighting benefits, showcasing its potential as a health-promoting food.

3. Promote Digestive Health: Lotus root, rich in dietary fiber, promotes healthy digestion by adding bulk to stool for easier expulsion, preventing constipation and diarrhea.

Its fiber stimulates gastric juice production, enhancing food breakdown and nutrient absorption, ensuring efficient digestive health.

4. Reduce Respiratory Problems: Lotus root benefits respiratory health by clearing the system of mucus, offering relief from coughs, and preventing respiratory diseases. 

Its juice is particularly effective in treating conditions like tuberculosis and asthma, making it a valuable food for respiratory wellness.

5. May Treat Fever: Research indicates lotus root powder may relieve nasal allergy symptoms, like in sensitized mice where it reduces redness and hair loss. 

Although showing promise for conditions like hay fever, researchers need to conduct further human studies to fully confirm its anti-inflammatory and anti-allergic benefits.

6. Promotes Glowing Skin: Lotus root, rich in vitamin C, supports skin health by promoting collagen synthesis, protecting against UV damage and free radicals, and reversing aging signs. 

Its extract inhibits collagenase, offering anti-aging and anti-wrinkle benefits, and helps reduce hyperpigmentation for a clearer, youthful complexion.

7. Boosts Brain Health: Lotus root, high in copper and polyphenolic compounds, supports brain health by enhancing neural pathways and mental functioning. 

It may prevent neurodegenerative diseases like Alzheimer’s and improve neural function by stimulating brain-derived neurotrophic factors, crucial for the central nervous system’s health.

8. May Help Manage Diabetes: Animal studies suggest lotus root extract significantly lowers blood sugar. It also improves glucose tolerance and insulin action in diabetic rats, indicating potential benefits for diabetes management. 

While promising, further research on humans is needed to confirm these effects and their applicability to human health.

9. May Treat Allergy: Lotus root benefits in the treatment of fungal infections and bleeding disorders. However, like any food, it can cause allergies, with symptoms including hives and dizziness. 

10. Reduces Risk Of Birth Defects: Lotus root is a rich source of folate (vitamin B9), a crucial nutrient for preventing neural tube defects and other congenital disabilities in newborns. 

The National Institutes Of Health highlights the importance of folate in early pregnancy for this reason. 

Besides folate, lotus root also offers choline, iron, and calcium—micronutrients that further bolster a healthy pregnancy by supporting fetal development and the mother’s health.

7 Amazing Ways To Include Lotus Fruit In Your Diet

Including lotus root in your diet can introduce a wealth of flavors and textures to your diet. They transform meals with their versatility, offering everything from crispy snacks to savory stir-fries, enriching dishes with texture and flavor.

1. Lotus Root Stir-Fry: A vibrant dish combining sliced lotus root with sesame seeds and green onions, quickly stir-fried to crisp perfection. Ideal for a crunchy, flavorful side. Source

2. Lotus Root  Pakoras: Slice the lotus root thinly, dip in a spiced chickpea flour batter, and deep-fry until golden. These crispy fritters are perfect for snacking or as an appetizer.

3. Kamal Kakdi Achaar: Pickle slices of lotus root with mustard oil, fenugreek, turmeric, and chili powder for a tangy and spicy condiment that goes well with Indian flatbreads and rice dishes.

4. Lotus Root Kofta Curry: Grate the lotus root and mix it with mashed potatoes, spices, and herbs to form koftas (balls), then fry them and serve in a creamy tomato-based curry.

5. Lotus Root Sabzi: Prepared by sautéing lotus root in oil with turmeric and ginger-garlic paste, followed by the addition of tomato puree and spices like red chili powder and garam masala. This sabzi highlights the lotus root’s capacity to pair well with bold spices.

6. Kamal Kakdi Raita: Grate or finely chop boiled lotus root and mix with whisked yogurt, mint, cumin powder, and seasonings for a refreshing side dish that complements spicy Indian meals.

7. Baked Lotus Root Chips: Thinly sliced lotus root, seasoned and baked until golden and crispy, serves as a healthier alternative to traditional potato chips. Perfect for snacking.

Side-Effects & Allergies Of Lotus Root

The nutritional value of lotus root benefits are numerous, offering a unique addition to a balanced diet when precautions are observed.

• Lotus root may lower blood sugar levels, which is beneficial for diabetics but requires monitoring for hypoglycemia.
  
• There is insufficient evidence on the safety of lotus root for pregnancy or during breastfeeding. So experts advise women to avoid it.
  
• Stop using lotus root at least two weeks before surgery due to potential normal blood sugar level impacts.
  
• Never substitute lotus root for traditional medicine, always consult a doctor before using it. Lotus root has severe allergic symptoms.
  
• Avoid consuming raw lotus root to prevent parasite-related health risks.

Conclusion 

In conclusion, lotus roots, or Kamal Kakdi, emerge as a culinary and nutritional powerhouse with deep roots in Indian and Asian cuisines. 

These edible rhizomes of the Nelumbo nucifera plant offer a treasure trove of health benefits. From supporting heart and digestive health to boosting immunity, promoting skin radiance, and potentially aiding in the management of diabetes.

However, like any food, lotus roots come with a set of considerations. While they hold the promise of enhancing health, individuals with specific conditions such as diabetes should approach their consumption with caution due to their potential impact on blood sugar levels. 

Additionally, pregnant women, those undergoing surgery, or individuals with allergies should consult healthcare experts before incorporating lotus root into their diets, especially given the lack of comprehensive evidence around its effects in these contexts and the rare but possible allergic reactions.

Despite these cautionary notes, the lotus root benefits stand out for its versatility in the kitchen with health-promoting properties. 

Frequently Asked Question

Who Should Avoid Lotus Root?

Eating lotus root can be a bit dangerous for pregnant and breastfeeding mothers. However, there is not enough reliable information about the safety of consuming it but still one should consult a doctor.  Lotus root can also, be a bit risky for diabetic people as it might lower blood sugar levels in some people.

What Are The Different Types Of Lotus Roots?

The different types include the 7 holes and 9 holes varieties, white lotus root, red lotus root, purple lotus root, baby lotus root, and dried lotus root. these varieties cater to diverse culinary uses and preferences.

What Are The Uses Of Lotus Root?

The lotus root uses are widely seen in culinary applications, such as stir-fries, soups, salads, and deep-fried dishes. It’s also processed into lotus root powder and starch for use in desserts and as a thickening agent.

Is Lotus Root Vegetable Or Rhizome?

Lotus root is classified as a vegetable. It is the edible rhizome of the lotus plant. Nelumbo nucifera is known for its crunchy texture and mildly sweet and bitter taste.

What Is Lotus Root Good For?

Lotus root benefits are celebrated for its nutritional richness. They provide minerals like potassium and iron, vitamins such as vitamin C and folate, and are a good source of dietary fiber. It supports brain health, and heart health, and promotes glowing skin due to its antioxidant properties.

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Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.