Rich in nutrients

A 100g serving of boiled lotus stem provides 74 calories, 7g of fiber, and is packed with vitamin C, potassium, manganese, and B vitamins. These essential nutrients bolster immune function, aid in energy metabolism, and help maintain healthy blood pressure.

Good for digestion

Lotus stems are notably beneficial for digestion due to their high fiber content. This promotes regular bowel movements, preventing constipation. Fiber also fosters the growth of beneficial gut bacteria, contributing to a healthy gut microbiome. A robust gut, in turn, enhances nutrient absorption, reduces bloating, and strengthens overall immunity.

Supports weight management

For individuals aiming to manage their weight while ensuring sufficient nutrient intake, lotus stems offer a healthy option. Low in calories yet rich in fiber and water, they promote a feeling of fullness, which can help curb unnecessary snacking. Their high water content also aids hydration and supports metabolic processes.

Lotus stems can be prepared into various dishes, offering numerous health benefits. *AI-generated image*

Natural antioxidants

Lotus stems are a source of natural antioxidants, including catechin and epicatechin. These compounds work to neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases. Their antioxidant properties also support healthy aging, aid in cell recovery, and contribute to overall health maintenance.

Rich in potassium, lotus stems help regulate sodium levels and relax blood vessels, which supports the management of high blood pressure, making them a heart-healthy food. Additionally, copper and iron contribute to increased red blood cell production, improving overall blood circulation and boosting energy levels.

Beneficial for skin and hair

The vitamin C in lotus stems promotes collagen production, enhancing skin elasticity and diminishing signs of premature aging. Its iron content also supports healthy hair growth by improving oxygen delivery to hair follicles. Incorporating lotus stems into one's diet can thus contribute to maintaining healthy skin and hair.

Lotus stems are versatile and can be incorporated into various dishes, such as stir-fries, steamed preparations, or soups, to enhance their nutritional value. Always peel and thoroughly wash them before cooking to remove any dirt or impurities. However, individuals with certain health conditions, including heart disease, gout, kidney stones, sleep disorders, or compromised digestive systems, should consult a doctor before adding lotus stems to their diet.

By Le Nguyen (Source: *Times of India*)