Lotus seeds are also known as lotus nuts which are the seeds of the lotus flower. They are a popular ingredient in Asian cuisine and traditional medicine due to their nutritional value and health benefits. These seeds are harvested from the seed pod of the lotus flower which is found in lakes and ponds. Lotus seeds are small, round, and have a smooth, shiny texture. They are often used in both sweet and spicy dishes for its unique flavor and texture.
Lotus seeds are rich in protein, vitamins, and minerals and high in magnesium, potassium, and phosphorus which are essential for maintaining healthy bones and muscles. Lotus seeds are believed to have cooling properties and are used to treat conditions such as insomnia, restlessness, and indigestion In traditional Chinese medicine .
What are lotus seeds?
Lotus seeds are also known as lotus nuts which are the seeds of the lotus flower. They are a popular ingredient in Asian cuisine and traditional medicine due to their nutritional value and health benefits.
Where are lotus seeds found?
Lotus seeds are found in the seed pod of the lotus flower which grows in lakes and ponds.
What are the nutritional content found in Lotus seeds ?
Nutritional content found in Lotus seeds per 100 grams:
Calories: 89
Protein: 3.9 grams
Fat: 0.5 grams
Carbohydrates: 17.2 grams
Fiber: 4.9 grams
Calcium: 56 milligrams
Iron: 1.2 milligrams
Magnesium: 44 milligrams
Phosphorus: 91 milligrams
Potassium: 287 milligrams
Sodium: 15 milligrams
Zinc: 0.8 milligrams
Lotus seeds are also a good source of vitamins which includes vitamin C, vitamin B6, niacin, riboflavin, thiamine, and pantothenic acid.
What is lotus seeds good for?
Lotus seeds have several potential health benefits:
1. Rich in nutrients: Lotus seeds are a good source of protein, carbohydrates, dietary fiber, vitamins, and minerals like potassium, phosphorus, and iron.
2. Helps in digestion: The fiber content in lotus seeds can promote healthy digestion and help relieve constipation.
3. Heart health: The plant compounds like flavonoids and alkaloids helps to reduce inflammation and lower cholesterol levels which is good for heart health.
4.Anti-aging properties: The antioxidants present in lotus seeds such as gallic acid and isoquercitrin helps to protect cells from damage.
5. Regulate blood sugar levels: The fiber and protein compounds in lotus seeds may help regulate blood sugar levels.
What are the health benefits of Lotus seeds ?
Lotus seeds have several potential health benefits:
1. Rich in nutrients: Lotus seeds are a good source of protein, carbohydrates, dietary fiber, vitamins, and minerals like potassium, phosphorus, and iron.
2. Helps in digestion: The fiber content in lotus seeds can promote healthy digestion and help relieve constipation.
3. Heart health: The plant compounds like flavonoids and alkaloids helps to reduce inflammation and lower cholesterol levels which is good for heart health.
4.Anti-aging properties: The antioxidants present in lotus seeds such as gallic acid and isoquercitrin helps to protect cells from damage.
5. Regulate blood sugar levels: The fiber and protein compounds in lotus seeds may help regulate blood sugar levels.
When should I eat Lotus seeds ?
Lotus seeds can consume as :
As a snack: You can have a small handful of raw or roasted lotus seeds between meals to curb hunger pangs as snacks.
Before or after a workout: The combination of protein, carbohydrates, and minerals in lotus seeds can provide sustained energy before a workout or aid in muscle recovery afterward.
With meals: Lotus seeds can be added to salads, soups, stir-fries, or used as a garnish for added nutrition and texture.
As a dessert: In many Asian cuisines lotus seeds are used in sweet desserts, puddings, and pastries, making them a tasty way to end a meal.
Breakfast: Having a small serving of lotus seeds with your breakfast can provide a source of lasting energy and fiber for the day.
What are the 5 fantastic benefits of lotus seeds ?
Lotus seeds have several fantastic health benefits:
1. Rich in nutrients: Lotus seeds are a good source of protein, carbohydrates, dietary fiber, vitamins, and minerals like potassium, phosphorus, and iron.
2. Helps in digestion: The fiber content in lotus seeds can promote healthy digestion and help relieve constipation.
3. Heart health: The plant compounds like flavonoids and alkaloids helps to reduce inflammation and lower cholesterol levels which is good for heart health.
4.Anti-aging properties: The antioxidants present in lotus seeds such as gallic acid and isoquercitrin helps to protect cells from damage.
5. Regulate blood sugar levels: The fiber and protein compounds in lotus seeds may help regulate blood sugar levels.
What are the recipes can be made from lotus seeds?
Lotus seeds can be used in a variety of recipes in both sweet and spicy ,like
Lotus Seed Paste: Lotus seeds are boiled, mashed, and sweetened to make a paste that is used as a filling for steamed buns, mooncakes, and other pastries.
Lotus Seed Soup: A sweet and creamy soup made with lotus seeds, rock sugar, and dates.
Lotus Seed Pudding: Lotus seeds are cooked with sugar, milk, and other ingredients like coconut milk or egg custard.
Lotus Seed Candies: Lotus seeds are coated in sugar syrup and candied.
Lotus Seed Ice Cream: Lotus seed paste is swirled into ice cream for a unique flavor.
Lotus Root and Lotus Seed Salad: Fresh lotus root and seeds are combined with a tangy dressing.
Lotus Seed Stir-Fry: Lotus seeds are stir-fried with vegetables and meat.
Lotus Seed Curry: Lotus seeds are added to curries in South Asian cuisine.
Lotus Seed Rice: Lotus seeds are cooked together with rice for a nutty flavor.
Lotus Seed Bread: Lotus seeds are incorporated into bread dough fillings.
Who should not eat lotus seeds ?
People with lotus allergies: Some individuals may be allergic to lotus seeds or other parts of the lotus plant.
Pregnant women: Pregnant women should limit their intake or consult with their healthcare provider before taking lotus seeds in large amount.
Blood sugar issues: Lotus seeds are high in carbohydrates and may cause blood sugar spikes hence, it may cause blood sugar regulation problems by consuming lotus seeds.
People with kidney stones: Lotus seeds are relatively high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
