Crunchy, delicate flavoured, lotus root is an edible rhizome (root) of lotus plant. Since ancient times, lotus plant has been held in high esteem in the oriental regions, especially in Chinese and Japanese cultures. Almost all the parts of the plant: root, young flower stalks, and seeds are being employed in the cuisine.

Lotus is an herbaceous, perennial aquatic plant belonging to Nelumbonaceae family. Scientific name: Nelumbo nucifera. The root is popular as renkon in the Japan.
 Lotus root is grown as annual root vegetable crop in customized ponds. Although lotus can be raised from seeds, commercially, its rhizomes with meristems (growing points) are preferred for implantation since it take overall less time for crop production. Rhizome formation in the plant usually coincides with the appearance of large floating leaves on the surface of water about 5-6 months after its plantation.

The rhizomes grow in the swampy underwater environments. 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 colour and measures about 10-20 cm in length, 6-10 cm in diameter. Internally, the root has white, crunchy flesh with mild sweet, water chestnut like flavour. Its 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 wherein numerous edible seeds embedded in its head.

Health benefits

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 fibre; 100 g flesh provides 4.9 g or 13% of daily-requirement of fibre. The fibre, 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 inside the human body. Collagen is the main structural protein inside the body, required for maintaining 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 infections, boosting of immunity, wound healing and to scavenge cancer causing harmful free radicals from the body.

In addition, the root 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 cuts 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.

Crunchy, neutral yet delicate flavour 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 sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure.

Blood Circulation: Lotus root can be a wonderful way to stimulate the circulation of your blood to increase oxygenation of your organs and generally increase functionality and energy levels. The iron and copper content in lotus roots is significant, and they are both integral parts of red blood cell production, reducing chances of developing anaemic symptoms and increasing vitality and blood flow.

Mental Clarity and Mood: One of the elements of the vitamin B complex is pyridoxine. It directly interacts with neural receptors in the brain that influence mood and mental states. It also controls irritability, headaches, and stress levels. Lotus flowers are often connected with peace and tranquillity, but it is the lotus root which really delivers the peace people are looking for!

Blood Pressure: The significant levels of potassium found in lotus root ensures a proper balance between the fluids in the body and also counteracts the effects of sodium in our bloodstream. Potassium is a vasodilator, meaning that it relaxes blood vessels and by lessening the contraction and rigidity, it increases blood flow and reduces the strain on the cardiovascular system. Potassium is also an essential component of neural activity and the passage of fluid and blood in the brain.

Digestion: The woody, fleshy lotus root is packed with dietary fibre, which is known to bulk up stool and expedite bowel movements. Lotus root can reduce symptoms of constipation, while optimizing nutrient absorption through the secretion of digestive and gastric juices and stimulating peristaltic motion in the smooth intestinal muscles to facilitate easy and regular bowel movements.

Vitamin C Content: When we talk about the vitamin content of lotus root, vitamin C is certainly the most prominent. 100 grams of lotus root contains 73% of your daily requirement of this powerful antioxidant vitamin. Vitamin C is an important component of collagen, which maintains the integrity and strength of our blood vessels, organs, and skin, and is also a major stimulant for the immune system. Furthermore, vitamin C can neutralize free radicals in the body, which are dangerous by-products of cellular metabolism connected to causing conditions like cancer and heart disease!

Heart Health: Along with the vasodilating potential of potassium and the cholesterol-scrubbing ability of dietary fibre, the pyridoxine content in lotus root also controls the levels of homocysteine in the blood, which is directly connected to causing heart attacks!

Weight Regulation: Lotus roots are a good option for people trying to manage their weight. By including low-calorie foods that are high in nutrients and fibre, you are able to get all the nutrients you need, and still feel full, so you reduce chances of overeating and can manage obesity.

Vitamin A Content: This is another essential vitamin found in lotus roots, which has been proven to improve the health of the skin, hair, and eyes. It has major antioxidant capabilities and can prevent macular degeneration and other ocular conditions, help wounds heal faster, and clear up skin conditions and inflammation. Lotus roots are an all-around bonus for your health!

A Few Words of Caution: There are no inherent risks, but some people choose to eat lotus roots raw, which can spread parasites or bacterial infections. Therefore, always cook lotus roots before eating or preparing them in other forms.