The Lotus root, called Ǒu Jié (藕节) in Chinese, is a common yet amazing ingredient often used in Chinese & Japanese cuisine. The versatile lotus root can be added to many dishes, and is also especially nutritious and healthy, making it another great ingredient to add to your diet.
Lotus root is very nutritious and contains many properties that make it an especially healthy ingredient to consume. The large amount of vitamins and minerals it contains include Vitamin B, Vitamin C, iron, potassium, copper, thiamin, and zinc, among others. It is also a good source of protein and dietary fiber.
The uncommon woody and crunchy texture gives this root veggie a unique taste. Every cuisine has a unique way of preparing Lotus Root delicacies. While, in Japanese and other oriental cuisines, Lotus Roots are tossed with a mélange of spices, whereas in Indian households Lotus Root is cooked in the form of chips, curries, koftas or even as pickles.
In China & Japan, Lotus Roots have been used for their medicinal properties, and in terms of their culinary use, the slices of Lotus Roots are added to soups, stews or salads as a garnish to accentuate the meal experience. In fact, powdered Lotus Roots are also used to amp up the health quotient of regular meals. So, what makes Lotus Roots so healthy?
Supports Heart Health
Many of the nutrients in lotus roots are especially beneficial for heart health. There are 218 milligrams of potassium in 1/2 cup of boiled lotus root, which is 5% to 10% of the daily requirement for most adults.4
Getting enough potassium through foods like lotus root helps with high blood pressure. Additionally, the folate and vitamin C in lotus roots are essential for heart disease prevention.
Insoluble fiber softens the stool and increases its bulk, making it easier to pass food through the digestive tract. Getting at least 20 to 30 grams of fiber per day is crucial to prevent constipation.6 A 1/2 cup serving of cooked lotus root provides almost 2 grams of fiber to contribute towards your daily total.
Supports a Healthy Pregnancy
Lotus root provides some important nutrients for maintaining a healthy pregnancy, namely folate (vitamin B9). People of childbearing age are advised to be especially mindful of getting sufficient folate to prevent dangerous congenital disabilities, including neural tube defects, which can occur early in pregnancy.7
Lotus root also provides choline, iron, and calcium. These micronutrients support a healthy pregnancy as well.