You are probably familiar with the image of the sacred lotus that sits beautifully on pond water and symbolizes beauty and rebirth. But how often do you think about the roots of the lotus that stretch deep into the mud? The lotus root is an edible stem that is often used in Asian cuisine.
Like burdock root, lotus rhizomes contain powerful antioxidants that help protect us from disease, and its nutrients boost the health of our digestive and cardiovascular systems. Just like another disease-fighting root called galangal, eating lotus root may help support brain health and reduce inflammation.
The root of the lotus can be used in an array of recipes, from salads to soups and stir fries. When peeled and sliced, it has a slightly nutty flavor and a nice, crunchy bite.
If you haven’t tried cooking with this root yet, you’ll probably want to start once you read about its many health benefits.
What Is Lotus Root?
Lotus root is the long stem of the lotus plant. The lotus plant has the scientific name Nelumbo nucifera and belongs to the Nelumbonaceae family. The root, flower stalks and seeds are commonly used in Chinese and Japanese cuisine.
The tubular lotus root is found buried in swampy, anaerobic (lack of oxygen) sediment. It has oval holes for obtaining oxygen and allowing buoyancy in water. The tubular shape of the root is used for storing energy in the form of starch. On the outside, lotus root is smooth and has a brownish yellow color. Internally, the root is white and has a crisp flesh.
Lotus root grows in strands, similar to the links of sausages, and the stem can grow up to four feet in length. You can find the roots and lotus flowers in muddy ponds and rivers.
This root is commonly sliced and pickled, sautéed or baked. It has a mildly sweet taste that’s been likened to that of water chestnuts with a nutty flavor and a texture similar to potato. Lotus root also has a satisfying crunch when it’s cooked, so it makes for an excellent snack (think lotus root chips) or addition to stir-fries.
The root is also used to make lotus root starch, or it’s dried to make a powder that’s used in Chinese medicine.
Health Benefits
1. Promotes Glowing Skin
2. Boosts Brain Health
3. Supports Energy Levels
4. Aids Digestion and Weight Management
5. Improves Cardiovascular Health
6. Boosts Immunity
1. Promotes Glowing Skin
Lotus root is an excellent source of vitamin C. Thanks to its antioxidant content, vitamin C benefits the health of your skin through several different mechanisms.
Our skin contains high concentrations of vitamin C. This vitamin promotes the synthesis of collagen, protects the skin against damage caused by free radicals and ultraviolet exposure, and helps reverse signs of aging. Vitamin C also helps reduce signs of hyperpigmentation, like dark patches and discoloration of the skin. (1)
2. Boosts Brain Health
Along with beef liver, sunflower seeds and cashews, lotus root is considered a food high in copper. Not only does copper help promote energy levels, strengthen bones and support metabolism, but it also helps boost brain health by enabling the function of neural pathways.
Research suggests that a copper deficiency may be associated with the onset of neurodegenerative diseases like Alzheimer’s. To help prevent decreased cognition, eating lotus root and other foods high in copper stimulates mental functioning. (2)
A study published in the Journal of Dietary Supplements suggests that the large amounts of polyphenolic compounds in lotus root help improve neural function by stimulating the production of brain-derived neurotrophic factors in glial cells, the most abundant type of cells in the central nervous system. (3)
3. Supports Energy Levels
Eating lotus root increases your iron levels. Iron supports ongoing energy by allowing oxygen to reach your cells. When someone has an iron deficiency, that person often feels tired, sluggish and has trouble with concentration. Eating iron-rich foods helps increase oxygen levels in cells and muscles. It also allows iron to promote the proper digestion of proteins and absorption of nutrients from food. (4)
4. Aids Digestion and Weight Management
Lotus root provides a good amount of fiber. Thus, it aids digestion by bulking up stool and relieving digestive issues like constipation. Plus, eating a high-fiber diet makes you feel full and more satisfied for a longer period of time, which could potentially aid weight loss.
Research published in the Journal of Nutrition and Metabolism indicates that apart from relieving constipation, consumption of dietary fiber helps reduce hunger, thereby reducing total energy intake and preventing weight gain. (5)
5. Improves Cardiovascular Health
Lotus root is rich in nutrients and fiber, which promote cardiovascular health. Research shows that there’s an inverse association between eating foods high in insoluble fiber and blood pressure and cholesterol levels.
The root of the lotus plant is also a good source of potassium. Potassium is responsible for making sure heart rhythm is healthy. People with low potassium levels are at a greater risk for heart disease, especially suffering from a stroke. This is because potassium, in combination with minerals like magnesium and calcium, prevents the buildup of fluids in our cells. Thereby, it helps lower blood pressure levels and cardiovascular issues like heart palpitations, poor circulation and narrowing arteries. (6)
6. Boosts Immunity
Because lotus root is an excellent source of vitamin C, which works as an antioxidant in the body, it helps boost your immune system. According to research published in the journal Nutrients, vitamin C contributes to immune defense by supporting various cellular functions. These include supporting epithelial barrier function against pathogens, promoting oxidant scavenging activity and promoting microbial killing. A vitamin C deficiency may result in impaired immunity and higher susceptibility to infections. (7)
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