Lotus root nutrition facts Crunchy, delicate flavored lotus root is an under-water edible rhizome of lotus plant. Since centuries, the lotus rhizome has held high esteem in oriental regions, especially in Chinese and Japanese cultures. Almost all the parts of the plant: root, young flower stalks, and seeds are being used in the cuisine. Lotus plant is an herbaceous, perennial aquatic plant belonging to Nelumbonaceae family. Scientific name: Nelumbo nucifera. Lotus root is grown as annual root vegetable crop in customized ponds. Although lotus can be raised from the seeds, commercially, the rhizomes with meristems (growing points) are preferred for cultivation since it takes less time for crop production. Rhizome activity in the plant usually coincides with the appearance of large floating leaves about 5-6 months after implantation. The rhizomes grow underwater in mud. They are actually modified tubers storing energy in the form of starch. The rhizome develops into sausage-like three to five jointed nodes of about 2-4 feet length. Each rhizome segment features smooth, grey-white color and measure about 10-20 cm in length, 6-10 cm in diameter. Internally, the root has white, crunchy flesh with mild sweet, water chestnut like flavor. The cut sections reveal visually appealing display of symmetrically arranged air canals (holes) traversing along the length of the root. The lotus fruit is an enlarged receptacle akin to sunflower head where in numerous edible seeds embedded in its head. Health benefits of Lotus root Lotus root is one of the moderate calorie root vegetables. 100 g root-stem provides about 74 calories. Nevertheless, it composed of several health benefiting phyto-nutrients, minerals, and vitamins. Lotus rhizome is very good source dietary fibers; 100 g flesh provides 4.9 g or 13% of daily-requirement of fiber. The fiber, together with slow digesting complex carbohydrates in the root help reduce blood cholesterol, sugar, body weight and constipation conditions. Lotus root is one of the excellent sources of vitamin C. 100 g root provides 44 mg or 73% of daily-recommended values. Vitamin C is a powerful water soluble anti-oxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy, develop resistance against viral infection, boosts immunity, hasten wound healing and remove cancer causing harmful free radicals from the body. In addition, it contains moderate levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, niacin, riboflavin, pantothenic acid, and thiamin. Pyridoxine (vitamin B-6) acts as a coenzyme in the neuro-chemical synthesis in the brain which influences mood. Adequate pyridoxine levels help control nervous irritability, headache, and tension. It also protects heart-attack risk by controlling harmful homocysteine levels in the blood. Further, the root provides healthy amounts of some important minerals like copper, iron, zinc, magnesium, and manganese. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Along with iron, it is also required in the production of red blood cells. The crunchy, sweet yet delicate flavor of root lotus is because of its optimum electrolyte balance. It composes agreeable ratio of sodium to potassium at the value 1:4. While sodium gives the sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure. Table below for in depth analysis of nutrients: Lotus root (Nelumbo nucifera ), raw, Nutrition Value per 100 g, (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 74 Kcal 3.7% Carbohydrates 17.23 g 13% Protein 2.60 g 5% Total Fat 0.10 g 0.5% Cholesterol 0 mg 0% Dietary Fiber 4.9 g 13% Vitamins Folates 13 µg 3% Niacin 0.400 mg 2.5% Pantothenic acid 0.377 mg 7.5% Pyridoxine 0.258 mg 20% Riboflavin 0.220 mg 17% Thiamin 0.160 mg 13% Vitamin A 0 IU 0% Vitamin C 44 mg 73% Electrolytes Sodium 40 mg 3% Potassium 556 mg 12% Minerals Calcium 45 mg 4.5% Copper 0.257 mg 29% Iron 1.16 mg 14% Magnesium 23 mg 6% Manganese 0.261 mg 1% Selenium 0.7 µg 1% Zinc 0.39 mg 3.5% Phyto-nutrients Carotene-ß 0 µg -- Carotene-α 0 µg -- Cryptoxanthin-ß 0 µg -- Lutein-zeaxanthin 0 µg --
Posted on: Tue, 03 Sep 2013 16:14:39 +0000