Lotus Root Benefits, Uses and Side effects

Lotus is rooted in the heart of Indian culture. It’s a symbol of spirituality, awakening, and beauty. But the lotus plant contains more than what is visible to our eyes. The leaves, seeds, stems, and other parts of the plant, including its roots, are edible. 

Lotus roots might seem like a little unheard of , but they are deeply beneficial. For centuries, Indians have consumed them for their taste and benefits. 

In Asia, lotus has been consumed for over 7,000 years. ^[1]

It is believed that lotus root benefits digestion, blood circulation, immunity, and even heart health. But how much of this is proven by science?

Today, we’ll explore everything from the benefits of lotus roots to its nutritional profile, risks, precautions, and a few fun facts. Let’s enlighten ourselves. 

Know Your Lotus Root – Names, Nutrition, and History

Lotus root, also known as kamal kakdi in Hindi, is a rhizome. However, it has other names too in other languages. Here are a few other names for lotus root:

It grows under the water and is eaten as a vegetable in most Asian countries such as India, Korea, China, Japan, and Siberia.  It has been cultivated for millennia and has its roots deeply intertwined with cultural and spiritual practices. It’s cherished in numerous forms, from stir-fries and soups to pickles and snacks. The reason is its taste and nutritional profile.

In Ayurveda, the lotus plant is considered medicinal, and almost all of its parts are used extensively.

Different parts of the plant, like the leaves, roots, and seeds, are considered good for our health. 

Ayurveda believes that lotus root may help support skin and digestive health. ^[2]

Taste-wise, lotus root holds a delicious crunch. Mildly sweet, mildly starchy, and very crunchy. The taste comes closer to potato or mushrooms. 

In terms of nutrition, lotus root is a gem. Low in calories, rich in dietary fibre, soaked in vitamin C, and much more. 

Lotus Root Nutritional Profile – Per 100 Grams ^{[3] [4]}

Brilliant! Isn’t it? 

Let’s now learn the many lotus root benefits and understand why it is so cherished. 

Lotus Root benefits

Lotus root contains numerous vitamins and beneficial plant compounds that add to its benefits. Let’s have a look at some of the proven ones:

1. Enhances Digestive Health

Lotus root is often known across India for its digestion-enhancing properties. It may support healing indigestion. Here are a few reasons why lotus root benefits digestive health:

• It is rich in fibre
• Lotus root contains numerous beneficial phenolic compounds 

Now, fibre is known widely to aid digestion. A diet lacking fibre not only leads to constipation but may also lead to an increased unhealthy weight, altered immune responses, and much more. Lotus root provides a good amount of fibre that may counter all these spots and enhance health. 

100 grams of lotus root provides around 5 grams of dietary fibre ^[5]

Apart from fibre, lotus root also contains a good amount of beneficial plant compounds. Here are a few of those:

• Gallic acid
• Gallocatechin 
• Catechin
• Epicatechin ^[6]

And numerous other polyphenols. All these compounds possess strong anti-inflammatory and antioxidant properties. Numerous studies have so far found that lotus roots may enhance the gut microbiome. The better the quantity and quality of good gut bacteria, the smoother shall be our digestion process. ^[7]

As per Ayurveda, lotus root is considered light, unctuous, astringent, and slightly cold in potency.

2. Brain Beneficial Veggie

Normal ageing brings with it a decline in cognitive functions, including decision-making, working memory, and processing. A diet including certain vegetables, such as lotus root, has been shown to be positive for the brain.

Lotus root contains several beneficial plant compounds that are found to be helpful for neurons and the general brain health. Studies conducted have reported that these polyphenolic compounds found in lotus may improve neural function by influencing the brain-derived neurotrophic factor (BDNF) production in glial cells. ^[8]

Also, lotus roots contain high amounts of copper. But what’s the copper-brain connection? 

Numerous studies have proven so far that copper is a crucial mineral when it comes to brain health. It is an essential trace element in the brain,and serves as an important cofactor for numerous enzymes involved in a series of biochemical processes, including neurobehavioral, mitochondrial respiration, and antioxidant effects. ^[9]

3. Healthy For Heart

Our heart is our lifeline. Lotus root may help us to take adequate care of this lifeline. A diet which includes lotus root benefits the human heart through its

• Fibre content
• Potassium content
• Antioxidants

This trilogy is considered to be an elixir for the human heart. 

A diet high in fibre is known to help the heart by managing cholesterol and triglyceride levels. It may also help in preventing any risk of heart disease. ^[11]

The iron and copper content in lotus roots may be significant, as they are both integral parts of red blood cell production, helping in increasing vitality and blood flow.

Lotus roots are rich in potassium. 

A mere 100 grams provide around 611mg of potassium. ^[12]

Being a source of potassium, Lotus root is a wonderful vasodilator. They may lower blood pressure by relaxing the walls of blood vessels, making it easier for blood to flow smoothly. They may also help in lowering the levels of harmful cholesterol in the blood. 

The lotus root also contains pyridoxine,  which aids in controlling blood homocysteine levels and protecting the heart. 

Antioxidants in lotus root may fight against free radicals that keep damaging cells and exhibit anti-inflammatory properties. 

5. Rich In Antioxidants and Other Beneficial Plant Compounds

Lotus roots contain lots of antioxidants and other beneficial plant compounds. It has been proven that antioxidants hold a prime spot when it comes to human health. Several studies conducted on lotus roots have confirmed the antioxidant activity of lotus roots, and Phenolic compounds such as Catechin and epicatechin were suggested to be the primary contributors to the antioxidant activity of lotus roots.

The primary function of these antioxidants is to prevent human cells from damage done by free radicals. They also 

• May Support skin health: Antioxidants may help protect the skin from damage caused by free radicals, which are unstable molecules that can lead to premature ageing, fine lines, and wrinkles. By neutralizing these free radicals, antioxidants help preserve the skin’s collagen, promote healing, and reduce inflammation, leading to healthier and more youthful-looking skin.
• May manage age-related degradation: As we age, oxidative stress from free radicals can contribute to the degradation of cells and tissues, affecting overall health. Antioxidants may counteract this process by reducing oxidative damage, which may also slow down age-related issues, thus helping maintain overall vitality as we age.
• May Boost immunity: Being a rich Source of Vitamin C, Lotus root may enhance immune function by protecting immune cells from oxidative damage. Antioxidants like Vitamin C, and E can actually help strengthen the body’s natural defense system, making it more effective at fighting infections, reducing inflammation, and maintaining overall immune health.  Mere 100 grams of lotus root can provide around 33% of daily vitamin C RDA. 

Along with consuming lotus root, try to have a diet full of different types of fruits, vegetables, dry fruits, seafood, etc. This will ensure that you get different types of nutrients in a more balanced way.

As we can see, the root of lotus benefits our health in numerous ways. However, there are also precautions that one must take while consuming this vegetable.

Lotus Root – Risks and Precautions

Lotus root, although beneficial for human health, does carry some risks along with it. As it grows inside water, make sure you clean it thoroughly. Some people prefer peeling too. Apart from this, take note of these things:

• If you get allergic reactions such as itching, swelling, or difficulty in breathing after consuming lotus root, Please consult a healthcare professional immediately.   
• Consuming lotus root in moderation is always advised, as excessive consumption can cause digestive discomfort due to its astringent properties. However, Thoroughly cooking the lotus root may help reduce this effect.  
• Since Lotus roots are high in potassium, If you are under certain medication, or have been asked to maintain any restricted diet, do consult your doctor or healthcare prodessional before consuming it.
• If you are pregnant or breastfeeding, consult your doctor before incorporating them as a part of your diet. 

The Bottom Line

Lotus lies in the roots of India. It is not only a symbol of spiritual awakening and wisdom but is even consumed in various forms throughout India. For more than 7,000 years, we’ve been consuming it for all its medicinal benefits. Its leaves, flowers, and roots, everything is beneficial. 

Lotus root is crunchy and offers a treasure trove of benefits. Packed with fibre, vitamins, and antioxidants, it aids digestion, supports heart health, and may even benefit brain function. As per Ayurveda, it has astringent properties. Not just this, lotus root is also rich in potassium and low in calories. It can be enjoyed in various dishes. 

While generally safe, you should be mindful. Clean it thoroughly and observe if you get any allergic reactions. 

So, are you ready to awaken your health through the potential benefits of lotus root?

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