Adding a serving of 10 slices of boiled lotus root with salt to your diet can bring you 58 calories of energy. Lotus root is an excellent source of nutrients and minerals, which benefits you in numerous ways.

Lotus root is a rich source of dietary fiber, which helps in maintaining healthy digestion. It also contains essential vitamins such as Vitamin C, Vitamin B6, and minerals like potassium and iron, which helps in boosting immunity and maintaining blood pressure levels.

In this article, we'll explore the benefits, nutritional value, ways to cook, and various traditional uses of lotus root that make it worth including in your diet.

Benefits of Lotus Root

Lotus root possesses various health benefits such as improving digestion, boosting immunity, and maintaining blood pressure levels. It is a rich source of dietary fiber which promotes healthy digestion and prevents constipation. Lotus root is also an excellent source of antioxidants and Vitamin C, which helps in boosting immunity, protecting cells from oxidative stress and preventing diseases. It also helps in regulating blood pressure levels due to the presence of potassium and dietary fiber. If you are looking for a healthy food option that is low in calories but high in nutrients, lotus root is an excellent addition to your diet.

Nutritional Value of Lotus Root

Lotus root is a nutrient-dense vegetable that is low in calories but high in essential nutrients. A 100-gram serving of lotus root provides you with 73 calories, 17 grams of carbohydrates, and 2 grams of protein. It is rich in dietary fiber, which promotes healthy digestion, and essential vitamins such as Vitamin C, Vitamin B6, and minerals like potassium and iron, which helps in boosting immunity and maintaining blood pressure levels.

Different Ways to Cook Lotus Root

Lotus root is a versatile vegetable that can be cooked in various ways. It can be boiled, steamed, stir-fried, or even used in soups and stews. To prepare boiled lotus root, peel and slice the lotus root into thin slices and boil them in salted water for 10-12 minutes. You can also add it to your salads or use it as a crunchy snack. Stir-fried lotus root can be made by slicing the lotus root and sautéing it in oil with aromatics such as garlic, ginger, or green onions. It can be seasoned with soy sauce, oyster sauce, or other spices to enhance the flavor.

Lotus Root and Weight Loss

Being low in calories and high in dietary fiber, lotus root can aid in weight loss. It promotes satiety and prevents overeating, reducing the overall calorie intake. It also contains essential vitamins and minerals that help in boosting metabolism and burning fat. Including lotus root in your diet can be an excellent way to achieve your weight loss goals.

Lotus Root and Digestion

Lotus root is an excellent source of dietary fiber, which promotes healthy digestion and prevents constipation. It helps in maintaining a healthy gut microbiome by feeding the beneficial bacteria in the gut. It also contains enzymes that aid in the breakdown of food and absorption of nutrients. Consuming lotus root can help in relieving digestive issues such as bloating, gas, and diarrhea.

Lotus Root and Blood Sugar Control

Lotus root has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. It is an excellent food option for people with diabetes or those who want to control their blood sugar levels. The high dietary fiber content in lotus root also helps in regulating blood sugar levels by slowing down the absorption of sugar in the bloodstream.

Uses of Lotus Root in Traditional Medicine

Lotus root has been used in traditional medicine for its numerous health benefits. It is believed to have anti-inflammatory, anti-bacterial and anti-fungal properties. In Chinese medicine, powdered lotus root is used as a natural remedy to control bleeding and diarrhea. The juice of the lotus root is also used to treat inflammatory conditions such as arthritis and skin conditions such as eczema. Lotus root has also been used in Ayurveda to improve digestion and treat respiratory problems such as cough and cold.

How to Select and Store Lotus Root

When selecting lotus root, it is essential to look for roots that are firm, smooth, and free from blemishes or bruises. The skin should be intact and without any discoloration. Unpeeled lotus root can be stored in a cool, dry place for up to three weeks. However, it should be used as soon as possible once it is peeled, as it tends to lose its flavor and texture after a few days. To maximize the shelf life, you can also store it in the refrigerator in an airtight container or a plastic bag for up to a week.

Cautions with Lotus Root Consumption

Although lotus root is generally safe to consume, some people may experience allergic reactions or digestive issues. It is essential to wash the lotus root thoroughly before use, as it may contain soil or bacteria. It is also advisable to limit the consumption of lotus root for people with kidney problems due to its high potassium content. If you experience any adverse effects after consuming lotus root, it is best to consult a healthcare provider.

Conclusion

Adding boiled lotus root to your diet can bring you numerous health benefits. It is a low calorie, nutrient-dense vegetable that is rich in dietary fiber, vitamins, and minerals. It promotes healthy digestion, boosts immunity, aids in weight loss, and helps in controlling blood sugar levels. It is also easy to prepare and can be cooked in various ways. However, caution should be exercised in its consumption for people with kidney problems or allergies.