A lily pad floating on the surface of a lake hides a nutritionally rich root underneath. The lotus root is attached to the underside of a lily pad and grows as long as 4 feet. It has the texture of a potato and the flavor of a coconut. Common in Asian cooking, it imparts a crispness similar to a bamboo shoot, with a flavor that pairs well with papaya, mango and other tropical ingredients. The nutritional value includes macronutrients, vitamins and minerals beneficial for health.
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Your body uses vitamin C to repair and generate skin, blood vessels and organ tissue. Vitamin C provides support to the immune system. A 3.5-ounce serving of lotus root provides 44 milligrams of vitamin C, which is more than 50 percent of the 65 milligrams recommended by the Office of Dietary Supplements. Vitamin C is important for production of collagen and some neurotransmitters and can help you ward off some chronic diseases, according to ODS..
Fiber in your diet comes from plant-based foods and helps your digestive system function normally and helps you avoid constipation by providing bulk in stool that aids regular elimination. It also fills your stomach after eating and satiates your appetite. A 3.5-ounce serving of lotus root provides 4.9 grams of fiber, or about 20 percent of the recommended daily value of 25 grams.
Lotus root is a good source of several minerals that your body needs for normal function. A 3.5-ounce serving contains 45 milligrams of calcium, needed for strong bones and teeth, and for many basic biochemical reactions in your cells. It also contains 100 milligrams of phosphorus, another important component of bones and teeth, along with over 500 milligrams of potassium, needed for good kidney function. Lotus root is naturally low in sodium, with only about 40 milligrams per serving. While required to support life, too much sodium can raise your risk of high blood pressure and other health problems.
The caloric content in foods is directly correlated to weight gain and including low-calorie foods in your diet improves normal weight regulation. A 3.5-ounce serving of lotus root provides only 42 calories, or 2 percent of a standard 2,000-calorie diet, making it a good choice if you're following a weight reduction plan or striving to maintain your current healthy weight.