Lotus Root: Health Benefits, Antioxidants, and Anti‑Inflammatory Properties

Lotus root (Nelumbo nucifera) is a nutrient‑dense aquatic vegetable with research‑backed benefits:

Key Nutrients (per 100 g raw)

• Fiber: 4.9 g
• Vitamin C: 44 mg (49% DV)
• Potassium: 556 mg (12% DV)
• Vitamin B6, thiamin, riboflavin, copper, manganese
• Polyphenols: quercetin, catechin, gallic acid

Evidence‑Based Benefits

• Antioxidant/anti‑inflammatory: Polyphenols scavenge free radicals, inhibit NF‑κB pathway; may reduce chronic disease risk.
• Digestive health: Fiber + prebiotic oligosaccharides support microbiome, regularity.
• Cardiometabolic: Potassium lowers BP; fiber improves lipids; animal studies show reduced atherosclerosis.
• Potential anti‑cancer: Quercetin and other flavonoids inhibit cancer cell proliferation in vitro; human data lacking.
• Skin health: Vitamin C supports collagen; antioxidants protect against UV damage.

Traditional Uses

In TCM and Ayurveda: cooling, hemostatic, used for diarrhea, bleeding disorders, menstrual issues.

Preparation Tips

• Peel, slice, soak in acidulated water to prevent browning.
• Stir‑fry, braise, soup, tempura, pickle.
• Retains crunch when cooked briefly.

Generally safe; high fiber may cause gas if introduced rapidly. Those on potassium‑restricted diets should moderate intake.