Health benefits of lotus stem (kamal kakdi): A nutritious superfood to include in your diet

Lotus stem, commonly known as kamal kakdi in India, is a versatile aquatic vegetable celebrated for its crisp texture, subtle sweetness, and nutritional richness. Beyond its culinary appeal, scientific research highlights its potential health benefits.

A study published in the Journal of Food Science and Technology found that lotus stem extract exhibits significant antioxidant activity, which can help combat oxidative stress and reduce the risk of chronic diseases.Including lotus stem in your diet is not only a way to enjoy a delicious vegetable, but it also provides numerous nutrients that support overall health. Its low-calorie content, combined with high fibre, vitamins and minerals, makes it suitable for individuals of all ages.

In this article, we explore the key health benefits of lotus stem, its nutritional value, and practical ways to incorporate it into everyday meals.

Health benefits of lotus stem (kamal kakdi)

Rich in nutrients for overall health

Lotus stem is packed with essential nutrients while remaining low in calories. It contains dietary fibre, vitamin C, potassium, manganese and B vitamins. These nutrients support immune function, energy metabolism, and maintaining healthy blood pressure. A 100-gram serving of boiled lotus stem provides approximately 74 calories and seven grams of fibre.

This makes it a great choice for those looking to manage their weight while ensuring their body receives important nutrients.

Supports digestive health

One of the most significant benefits of lotus stems is their high fibre content, which promotes regular bowel movements and prevents constipation. Additionally, the fibre acts as a prebiotic, supporting the growth of beneficial gut bacteria. A healthy gut aids nutrient absorption, reduces bloating, and strengthens immunity.

Including lotus stem in your diet a few times a week can improve digestive health naturally and effectively.

Promotes heart health

The potassium content in lotus stems helps regulate blood pressure by counteracting sodium. Its fibre content can also contribute to lowering cholesterol levels, which is vital for cardiovascular health. Regular consumption may reduce the risk of heart-related issues and support overall heart function.

A diet rich in vegetables like lotus stems aligns with global heart-healthy recommendations for reducing cardiovascular risk.

Aids in weight management

Lotus stem is low in calories and high in both fibre and water content, which promotes satiety and reduces unnecessary snacking. Feeling fuller for longer helps control calorie intake throughout the day. Additionally, its water content helps with hydration and supports metabolic processes.

Regular inclusion of lotus stems in meals can complement a balanced weight management plan.

Natural antioxidant properties

Lotus stem contains antioxidants such as catechins and epicatechins. These compounds help neutralise harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic illnesses. The antioxidant properties of lotus stem support healthy ageing, cellular repair and general well-being.

Supports skin and hair health

The vitamin C present in lotus stem aids collagen production, enhancing skin elasticity and reducing early signs of ageing.

Iron content supports healthy hair growth by improving oxygen delivery to hair follicles. Including lotus stem in your diet can therefore contribute to maintaining vibrant skin and strong, healthy hair naturally.

How to include lotus stem (kamal kakdi) in your diet

Always peel and wash the lotus stem thoroughly before cooking to remove dirt and impurities. Experimenting with different spices and herbs can make the dish even more enjoyable and nutrient-dense.Lotus stem, or kamal kakdi, is a nutrient-dense vegetable that offers multiple health benefits.

From supporting digestive and heart health to providing antioxidants, aiding weight management, and contributing to skin and hair wellness, lotus stem is a versatile superfood worth including in your diet. Backed by scientific research, it demonstrates that healthy eating can be delicious, easy, and beneficial for overall well-being.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or dietary change.Also read| Repeating your breakfast every day: Is it healthy or harmful