Nutrition Facts and Health Benefits Of Lotus Root

Khai Minh Lotus root tea 100gr

Lotus root contains low calories, high fiber and vitamins and minerals such as Vitamin C, vitamin A, manganese, iron, copper, zinc… which help limit appetite but still ensure nutrition for the body. body. Lotus root contains vitamin B6 which helps maintain good mental health by regulating a person’s mood.

Nutritional Value of Lotus Root

As per USDA, 100 grams of lotus root contains the following nutritional values.

  • Water: 79.1 g
  • Energy: 74 kcal
  • Protein: 2.6 g
  • Lipid (fat): 0.1 g
  • Ash: 0.97 g
  • Carbohydrate: 17.2 g
  • Fibre, total dietary: 4.9 g

Vitamins and Minerals

Various vitamins and minerals are present in Lotus Root.

  • Calcium, Ca: 45 mg
  • Iron, Fe: 1.16 mg
  • Magnesium, Mg: 23 mg
  • Phosphorus, P: 100 mg
  • Potassium, K: 556 mg
  • Sodium, Na: 40 mg
  • Vitamin C (ascorbic acid): 44 mg
  • Folate: 13 µg

Lotus root contains lots of water (79.1g) and has a low calorie, carbohydrate, and fat content. A 100g lotus root contains 74kcal of calories, most of which come from carbohydrates followed by protein and fat. Therefore, taking 100 g of raw lotus root will get 2.6 g of protein and 17.2 g of carbohydrate with 4.9grams of dietary fibre and minimal sugar.

The lotus root’s glycemic index (GI) is 33, making it a low GI food. So, it’s a good choice for preventing blood sugar increases after meals.

Lotus root contains several essential micronutrients such as potassium (556 mg), phosphorus (100 mg), copper, vitamin B6, and iron. It also contains vitamin C (44mg) and folate (13µg). Vitamin C is a highly water-soluble antioxidant necessary for collagen formation in the body, protecting against scurvy and boosting immunity.

The lotus root includes a tiny amount of calcium, magnesium, numerous B vitamins, and a small quantity of pantothenic acid. Both potassium and magnesium reduce blood pressure, and potassium helps relieve blood vessel tension and counteracts the effects of excessive sodium in the blood through excretion.

Nutrition Facts and Health Benefits Of Lotus Root Shemartglobal
Nutrition Facts and Health Benefits Of Lotus Root Shemartglobal
Some Of Lotus Root Health Benefits
1/ mprove digestion
Lotus root is high in fiber, which helps add bulk to the stool and reduces symptoms of constipation by improving bowel movements and is beneficial in treating diarrhea.
2/ Regulate blood pressure
Potassium contained in lotus root helps relax blood vessels and improve blood flow through them. It ensures the balance between fluids in our body and prevents the effects of sodium in the blood, thus maintaining normal blood pressure.
3/ Enhance immunity
Vitamin C present in lotus root helps in the production of white blood cells, which act as a defense system against many diseases, thus, strengthening our body’s immune system.
4/ Enhance cardiovascular health
Lotus root contains pyridoxine which helps reduce homocysteine ​​levels. High homocysteine ​​levels are linked to heart attack risk. In addition, potassium and fiber help remove cholesterol from the blood.
5/ Reduce stress
Vitamin B6 found in lotus root helps produce two happy hormones: serotonin and dopamine. These hormones positively impact the brain and help improve mood by reducing stress.
Solve skin and hair problems
Vitamins B and C found in lotus root help brighten skin and smooth hair. These vitamins trigger collagen production in the body, which improves skin health and makes you look younger.
Nutrition Facts and Health Benefits Of Lotus Root Shemartglobal
Nutrition Facts and Health Benefits Of Lotus Root Shemartglobal
6/ Prevent macular degeneration
The antioxidant properties of lotus root help prevent macular degeneration. Adding lotus root to our diet will be beneficial in treating all types of eye problems and inflammation.
7/ Helps manage weight
Lotus root is rich in fiber and essential nutrients. It helps keep the stomach full for longer and controls unnecessary hunger, thus controlling weight and preventing obesity.
Lotus root has all the beneficial nutrients a person needs to stay fit and healthy. However, medical experts advise against using it as a substitute for oriental medicine. Also, avoid eating it raw as it may contain some harmful parasites.

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