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.

  Selection and storage

  Lotus root (renkon) harvest begins by August and last until fall. Traditionally, farmers sink knee-deep ponds and feel for the rhizome using their toes, which are then dug out by hand. Southeastern region of China and Lake Kasumigaura in Ibaraki prefecture in Japan is known for renkon production.
  From the distance, lotus rhizomes appear as big size bananas arranged in sausage pattern. While buying, look for clean, firm roots with smooth unblemished skin. Fresh roots are readily available year-round in major cities in the US. One can also buy sliced, canned, and freeze-dried roots in the supermarkets or Japanese or other Asian stores.
  Once at home, place the roots in cool, dark place away from humidity for 3-4 days. Uncut rhizomes can stay fresh for up to 2 weeks in the refrigerator.
  
  

  Preparation and serving methods

  Lotus root known as renkon in Japan and Lián ǒu in Chinese has occupied a special place since centuries in their culture. The roots as well as seeds, raw or cooked, have found application in variety of oriental recipes in East, Southeast Asian, and Pacific regions.
  
  
  To prepare, break the root at nodal intersections into individual parts. Wash the root thoroughly in cold running water before use. Trim the ends. Peel its inedible outer tough skin using paring knife to expose ice-white, daikon (radish) like flesh. It can be cut into cubes, or chopped to fine sticks in a ways desired like in other vegetables. Rinse the slices immediately in the vinegar or acidulated (lemon) water to prevent from discoloration.