15 Health Benefits of Lotus Root, According to Science (+4 Delicious Recipes)

The Lotus Root, which comes from the Lotus plant, has been a part of thousands of years of history of numerous Asian countries. In China, for example, it represents innocence, purity, and beauty. The plant from which is such a strong plant that scientists were able to resurrect a seed that was at least 1300 years old.

The Lotus Root has been used as a traditional medicine for a wide range of diseases. These diseases include digestive diseases, obesity, low blood pressure, depression, and even cancer. These were with its unique and natural health benefits.

1. Lotus Roots Are Rich In Vitamin C

Vitamin C or also known as L-ascorbic acid is a water-soluble vitamin that is essential for our bodies’ immune system and other bodily functions. It can be found in a lot of food most importantly in fruits and vegetables. Vitamin C can also be taken in dietary supplement forms.

We humans, unlike some animals, are unable to produce it on our own. We need to take it in in the form of food, or other means orally. That is why it is necessary for us to include in our diets foods that are good sources of Vitamin C such as oranges, pineapples, broccoli, guava, and much more.

Lotus roots from the lotus plant are high in vitamin C due to its natural environment and composition. Lotus Roots can be a good source of Vitamin C if prepared properly and eaten. A hundred grams of this magnificent food can provide our body 73% percent of the daily amount of Vitamin C our body needs. (1)

The Vitamin C that can be obtained from the Lotus Root can help our body boost its immunity against various common and deadly diseases. Vitamin C can protect you from almost everything, from the common cold to even cancer. (2)

Key Takeaway: Provide your body with its much-needed Vitamin C by consuming foods that are cooked with the Lotus Root. 100 grams of it can already provide you so much protection against virtually almost all preventable diseases.

2. The Lotus Root Will Help Your Improve Digestion

The Lotus Root, which comes from the Lotus plant, both has a wood and fleshy texture. The lotus root is filled with dietary fiber that can help the body increase its digestive performance by stimulating the stomach and intestinal muscle’s contractions thus facilitating regular and easy bowel movement. (3)

Eating lotus daily can provide us with 13% of the dietary fiber that the body needs. Our improved digestive system due to the lotus root can protect us against constipation, feeling bloated in the stomach region, and more. (4)

The lotus root can also help people add bulk and form to their stool. The dietary fiber in lotus root helps our excretions stay in shape thus preventing diarrhea or irregular bowel movement. An improved digestive system will provide us with much comfort from stomach pain and diseases.

Key Takeaway: If you have diarrhea or trouble in your digestions, the lotus root is here to save the day. With its high dietary fiber content, you can assure a smooth and easy bowel movement.

3. The Lotus Can Help You Maintain A Balanced Mental State

Short term memory loss, depression, irritability, and difficulty in concentrating are some of the mental issues that plague us. These diseases can be caused by the insufficiency of the nutrient pyridoxine, also known as Vitamin B6, from our body. (5)

Vitamin B6 can easily be acquired in foods such as beef liver, fishes, other organ meats, root crops such as potatoes, non-citrus fruits, and other starchy vegetables. Vitamin B6 can also be acquired by eating the root of the lotus plant.

The lotus root is a very rich natural source of Vitamin B6. One hundred grams of it can provide you with 0.258 mg or 20% of the daily amount of Vitamin B6 that your body needs to function properly. (6)

Research has shown that balanced levels of pyridoxine or Vitamin B6 in the body can benefit the person by helping the brain develop better, and by improving the balance of mood hormones in the body such as the serotonin, and norepinephrine. (7)

Key Takeaway: If you feel irritated, depressed, or unable to concentrate, your body might be having low levels of Vitamin B6. You can easily treat this by including in your daily diet dishes that are prepared with the lotus root.

4. The Lotus Root Can Protect The Heart And Blood Vessels

The lotus root has been used by ancient doctors in treating ailments and diseases that are found our hearts. They believed that the lotus root contains compounds that can help protect and cure the heart of dangerous components.

Fast forward hundreds of years later, scientists have found out that the ancient doctors were correct. Research has shown that Lotus Root or Nelumbo nucifera contain the Phytochemicals, dauricine, and neferine. These molecules have shown cardiovascular pharmacological effects, meaning they have positive impacts when it comes to the health of our hearts. (8)

Neferine was also shown by the same experiment to prevent sudden cardiac deaths among the subjects that were treated with it. Another research in 2011, has shown that lotus root fed subject had lower levels of low-density lipoprotein in their body. (9)

Low-density lipoproteins are the cause of buildup of fat tissues in our blood vessels that may lead to serious and complicated diseases such as stroke. By lowering the levels of LDL cholesterol, the lotus root protects our blood vessels from the accumulation of unhealthy fat tissues. (10)

Key Takeaway: Eating dishes that are served with the lotus root can provide us nutrients that are important to the state of our hearts and blood vessels. Lotus roots keep us away from deadly cardiovascular and arterial diseases.

5. Eating Lotus Root Will Fight Hypertension

Hypertension or high blood pressure is can be caused by either an unhealthy lifestyle or genes predisposition. The World Health Organization has estimated that in 2011 a third of adults aged 20 and above have hypertension, and they also estimate that by 2025, 75 million of the world’s population would already have this terrible disease. (11)

US Centers for Disease Control and Prevention has reported that the number of deaths due to hypertension have increased by 23% between the years 2000 and 2013. It is noted that a lot of this deaths are due to the lack of affordable and available medicines in poorer countries. (12)

Another reason of this increase is due to the changes in the lifestyle of the general population. With everything becoming fast paced, people are giving less and less importance to their overall health. Luckily, people can improve their chances of getting hypertension by simply eating a diet of Lotus Root.

One hundred grams of the lotus root can provide you 12% of daily needed potassium. Potassium helps relax the blood vessels thus easing the passage of blood throughout the body eventually lowering blood pressure.

Key Takeaway: Eating lotus root can lower your blood pressure by providing an ample amount of potassium.

6. Lotus Root Can Slow Down Aging

Aging is inevitable, but that doesn’t mean we can’t try to look as young as possible for as long as possible. Both invasive and noninvasive procedures are becoming a thing due to man’s conquest for beauty. Both of which, however, cost so much money that only the well-off are able to afford it.

Oral and intravenous medicines are also sold to help people achieve their desired look or complexion. Sadly, a lot of this products are usually fake or once again expensive. That is why it is necessary to look for natural and cheaper alternatives like the lotus root.

Research has shown that lotus root extract contains an anti-aging agent that has a beneficial effect to reduce symptoms like acne, loss of elasticity, wrinkles, pores, blemishes, fine lines, and so forth. The lotus root is believed to be able to do this due to its antioxidant properties. (13)

The research’s results found that the lotus root in multiple emulsions performed synergistic anti-aging properties. The antioxidant constituents of the root possess a beneficial effect on the skin surface. The researchers went as far as recommending the root as an ingredient for future anti-aging products. (14)

Key Takeaway: A younger looking and a cleaner complexion is more often than not an expensive thing to acquire. Luckily, the lotus root can provide you nutrients that can give the same benefits as modern day beauty products.

7. Eating Lotus Root Will Protect You Against Liver Diseases

The liver acts as the body’s janitor, it is in charge of removing and filtering out contaminants from our blood and the food we eat. It is considered the body’s second largest organ, just next to the skin. With no long-term replacement of the liver yet available, the damage it causes severe and usually fatal consequences.

Not taking care of the liver, such as drinking too much, or eating unhealthy foods, may result in the shutdown of the liver itself. This, in turn, can cause tons of possible diseases such as cirrhosis, jaundice. Hepatitis, gallstone, or cancer. (15)

The only treatment for a ruined liver is dialysis. Dialysis, however, is only a short-term solution, and it costs so much that poor people tend to die to be unable to afford it. That is why the best sure to liver disease is prevention.

According to research, the lotus root has hepatoprotective properties. Meaning it has components that can protect the liver against future liver disease. The result shows that eating or consuming lotus root regularly cuts your chance of getting a liver disease by half. (16)

Key Takeaway: The lotus root can protect you against all kinds of liver diseases. However, we still need to keep an eye on our diet and lifestyle to fully protect our precious unreplaceable livers.

8. The Lotus Root Can Help Prevent Obesity

Obesity occurs when a person’s body weight, unlike overweight, grossly exceeds what is normal and consists mostly of fat. According to the U.S. Department of Health and Human Services, about 2 in every 3 adults are now considered obese, or 31.2% to be precise. The numbers are even worse in some first world countries like the United States. (17)

There are two possible reasons for obesity, one is genetic predisposition while the other one is eating or consuming more energy than you are using. Over time, the energy that we get from food exceeding that which we use tends to accumulate and turn into fat.

The Lotus roots can help a person prevent obesity by lowering the Low-Density Lipoproteins in our body. Low-Density Lipoproteins are at fault for the buildup of fat tissues inside our body. This means less fat tissues would be accumulated by our body. (18)

Another way that the lotus root help us lose weight and prevent obesity is with the help of its high amounts of dietary fiber. According to one research published by the University of Massachusetts was able to prove that simply adding more fiber in your diet can help you lose weight. (19)

Key Takeaway: Obesity is a very dangerous and very difficult to reverse disease. Just ask any person trying to lose weight, then multiply their difficulty multiple folds. Luckily, researches have shown time and time again that lotus root is an effective way to control and lose weight.

9. The Iron In Lotus Root Can Prevent Anemia

Anemia is a disease characterized by a lower level of red blood cells than normal. Thaw World Health Organization estimates that 24.8% of the total global population is stricken with the disease. The highest portion of which is among children, estimated to be 47.4% of all anemic people. (20)

Anemia can be caused by blood loss, a decrease in blood production or destruction of red blood cells. The lack of iron in the body can also be one reason that can lead to anemia. The body uses iron to create an important part of the red blood cells, namely the hemoglobin.

That is why without an adequate source of iron, the body will have difficulty producing enough blood, thus leading to anemia. The lotus root has been known to provide its consumers considerably good amounts of iron. One hundred grams of it can already give you 1.16 mg of iron or 14% of your daily need which is higher than other fruits or vegetables. (21)

Key Takeaway: Anemia is a dangerous disease most especially for children. That is why there are global efforts to cure it. The lotus root can help in this effort due to its availability by indigenous people.

10. The High Copper Content Of Lotus Roots Helps Against Osteoporosis

Osteoporosis occurs when the density of the bone drops considerably lower than that of normal. This results in the decrease in the strength and micro-fractures within the bone structure. It occurs mostly in aging people due to their body’s decrease in ability to absorb calcium. (22)

Copper has been shown by various researches to help in preventing the onset of osteoporosis for all ages. The root of the lotus plant is known to contain a very high amount of copper. One hundred grams of it if eaten can provide you a healthy 0.275 mg of copper or 30% of what you need daily. (23)

Copper is known to help the bones maintain their density and strength in various ways. The first of which is the fact that the bones rely heavily on connective tissues. Research has shown that copper is a critical component in the linkage of collagens and elastin in the bones.

Key Takeaway: Copper in lotus root is an essential element in maintaining the integrity of our bones. Eating lotus root can minimize the possibility of you having osteoporosis in the future.

11. The Lotus Root Is Known To Have Anti-inflammatory Properties

A research in 2007 has shown the consuming the lotus root in the form of a tea of eating it can show significant anti-inflammatory property. Anti-inflammatory refers to the ability of a substance, compound, or treatment that decreases inflammation or swelling of a body part. (24)

Lotus roots anti-inflammatory properties can help treat the symptoms of many diseases such as allergies, asthma, and other causes of inflammation. This is important because there are times that the inflammation itself is more dangerous than the disease.

Such as in the case of asthma, wherein when it is triggered, some people have to swell in their air passageways that may result in asphyxiation or death. With medicines becoming more expensive every day, the lotus root may just be a great alternative for expensive drugs.

Key Takeaway: The anti-inflammatory property of the lotus root can help prevent the dangerous effects and symptoms of some diseases such as asthma and allergies.

12. Increased Intake Of Lotus Root Can Help Prevent Cataract

Lotus root contains vitamin C in high amounts. And one of the major health benefits of vitamin C on the human body is the prevention of cataracts. Cataracts are a serious eye condition induced by lots of factors including age, environment, and genetic factors.

A recent study conducted on the effectiveness of vitamin C proved that a higher dietary intake of this antioxidant can help prevent the development of cataract caused by genetic and environmental factors.

Cataract is a more serious condition for aging people. It can lead to blurred vision, glare, and if left untreated, permanent vision loss. That’s why the vitamin C present in lotus root can have drastic protective effects on the eye.

It helps increase the eye fluid which restricts cataract progression and stops the eye lens from getting affected by oxidative stress. (25)

Lastly, this simple study was conducted on an ageing population to control risk factors such smoking and diabetes, which can also lead to cataract formation.

Key Takeaway: A higher dietary intake of vitamin C present in lotus root can help alleviate symptoms of cataract in ageing adults. It also influences the progression of unhealthy eye cells caused by oxidative stress.

13. Macronutrients Present In Lotus Root Can Help Cure Neural Damage

Lotus root contains good amounts of macronutrients. Macronutrients are responsible for the proper breaking down of food in the body. As much as they are involved in the repair of DNA, energy production, and defense against harmful bacteria, they aid neural function.

That said, a deficiency in certain macronutrients in the body can make your immune system more likely to get affected the neurodegenerative diseases. This could further affect other factors of life such as brain development, memory, and cognitive function. (26)

Moving forward, a higher dietary intake of lotus root for its powerful macronutrients can also offer benefits in emotional eating. This means that people who are usually bored or have nothing to do often find themselves binge eating unhealthy foods such as chips, soda, candies, etc.

Macronutrients, on the other hand, can reduce such an effect. It eliminates consumption of more foods, while making you feel full for longer periods of time. (27)

Key Takeaway: Macronutrients play an important role in regulating a healthy diet while maintaining proper neural function. Choosing foods such as lotus root for its high nutrient content can eliminate consumption of junk foods which also has a negative impact on mental health.

14. Lotus Root Is A Great Source of Dietary Fiber

Fiber in our diet stems from foods that are plant-based, such as lotus root. The fiber content present in lotus root promotes proper functioning of the digestive system. It is also responsible for preventing constipation. And it does so by adding more bulk to the stool, which results in regular elimination.

The thing about fiber is that it fills the stomach while also satisfying the appetite. Our daily intake of fiber is around 25 percent. And a lotus root serving of 3.5 ounce makes up for as much as 20 percent of the daily value. (28)

Another study showed that a high dietary intake of fiber can dramatically reduce inflammation linked with gout. It is also associated with the reduction of cytokines in the bloodstream. And they are considered to be a leading cause of chronic inflammation in the digestive system. (29)

Key Takeaway: Regular consumption of lotus root provides the body with an optimal level of dietary fiber. And what dietary fiber does is improve the digestive health of the body. This includes reducing constipation problems.

15. Lotus Root Contains Riboflavin That Promotes Normal Repair And Growth

Riboflavin is a vitamin present in lotus root, and is required for the healthy growth of the body. What it does is break down fats, proteins, and carbohydrates. This helps in producing energy in the body.

The highly beneficial vitamin food encourages body repair as well. Our internal system utilizes this vitamin to maintain the normal health of tissues. On top of that, riboflavin is also responsible for healing injuries quickly. (30)

Key Takeaway: You can consume lotus root on a regular basis to keep the growth as well as repair systems of the body in good shape. We require the riboflavin vitamin to accelerate healing and promote tissue health.

4 Recipes For Lotus Root

The lotus root is actually a modified stem such as those of onions and garlics. The lotus roots once contained the seeds of the lotus plant that is why it is hollow inside. However, just like potatoes, and other root crops it is starchy in flavor.

With the lotus root’s taste being compared to that of other root crops, the lotus plant can be cooked in different ways just as other root crops. This gives us an opportunity to experiment with the lotus roots to our heart’s desire or until at least our tongues are satisfied. Here are 4 ways to prepare the lotus root, enjoy!

1. Stir-Fried Lotus Root with Sesame Seeds and Green Onions

This aromatic and flavorful recipe will bring back memories from the past and literally make your memory more powerful with its lotus roots!


500 grams of lotus root, sliced thinly

1 inch of peeled and chopped fresh ginger

2 cloves of garlic, peeled and chopped

1.5 cups of chopped green onions

2 tablespoons of red chili peppers, chopped

Cooking oil

Vinegar water (1 part water, 1 part vinegar)

1 tablespoon of sesame seeds

Black pepper

1.5 tablespoons of soy sauce

1 teaspoon of sesame oil


  1. Place the sliced lotus roots into the vinegar water as you slice them. Drain them well afterwards.

  2. Preheat a large frying pan with the cooking oil. Sauté the garlic and ginger.

  3. Place in the sliced lotus roots into the frying pan. Fry them until their color changes from white to translucent.

  4. Throw in the red chili pepper and green onions, fry further.

  5. Add the pepper, sesame seeds, sesame oil and soy sauce.

  6. Cook the lotus root and other ingredients.

  7. Serve hot or cold and enjoy!

2. Lotus Root Dumplings

A delicious and fulfilling snack for both kids and adults, dumplings are the perfect way to enjoy eating eating nutritious foods without even noticing it.


220 grams of Lotus root

2 medium pieces of Fresh shiitake mushrooms

2 tablespoons of Katakuriko

2 teaspoons of Sake

1 teaspoon of Soy sauce

A pinch of Salt


1 inch Ginger, grated

500 ml Dashi stock

1 teaspoon of white organic sugar

A pinch Salt

1 teaspoon of Mirin

1 tablespoon of Soy sauce

1 bulb of Green Onion


  1. Dice the shiitake mushrooms evenly. A good substitute for this would be 50 grams of peeled and chopped steamed shrimps.

  2. Peel and slice the lotus fruit, then soak it in a bath of water with vinegar. Use just enough water to cover the lotus fruit then add a teaspoon of vinegar. This This is to remove the root’s astringency.

  3. Grate the cleaned lotus root and get rid of some moisture by squeezing it lightly. In a large bowl combine the shiitake mushroom and lotus root.

  4. Throw in all the remaining ingredient into the bowl and combine gently. Avoid crushing the lotus root too much. You can also add a half of an egg white to make the dumpling lighter and fluffier.

  5. Adjust the flavor to your taste by adding or decreasing the amount of the seasonings. After that, form the mixture into ping pong size balls. The total ingredients should be able to make 8 to 9 dumplings.

  6. Wrap the dumplings with plastic wrapper for them to retain their shapes when they are cooked. Make sure to twist the ends to lock the plastic wrapper.

  7. Use a microwave to cook the dumplings for about 2 minutes only.

  8. Prepare the clear soup by adding the flavoring ingredients to 500 ml of dashi stock.

  9. Combine the soup and the dumplings to finish the lotus root dumpling soup. Serve and enjoy while hot!

3. Lotus Root Tempura Stuffed with Pork

This japanese style lotus dish is sure to let you have a taste of asia!


1/4 stalk of onion chives

1 teaspoon of grated fresh ginger

350 grams of Lotus root

200 grams of Ground pork

1/4 teaspoon of salt

1 Tablespoon of Flour

Tempura Batter

3/4 cup of flour

1/4 cup of potato starch

1/2 teaspoon of Baking powder

120 ml of drinking water or water

2 Tablespoon of Soy sauce

1 teaspoon of Grated ginger (optional)

1 teaspoon of Rice vinegar

1/2 teaspoon of Sugar

1/2 teaspoon of Salt

Karashi mustard


  1. Rinse the lotus roots with flowing water then peel them

  2. Slice the lotus root into about 3 mm thick disks.

  3. Soak the lotus root in vinegar water for about 15 mins.

  4. Strain the water of the lotus roots.

  5. Grate the ginger and peel and chop the onions.

  6. Combine the ground pork, ginger, salt, onion, and flour into a large bowl. Then scoop 1 tablespoon of the mixture in between two disks of the lotus root.

  7. Combine potato starch, flour, salt and baking powder in a separate bowl.

  8. Preheat the frying oil in a pan over medium fire.

  9. Pour 120 ml of water into the flour to create a batter.

  10. Dip the lotus sandwiches into the premade batter. Let excess batter drip off before frying.

  11. Fry the lotus sandwiches for about 5 minutes each or until golden brown.

  12. The sandwiches should turn out poofy and fluffy after cooking.

  13. Mix vinegar, soy sauce, ginger and sugar to make a dipping dipping sauce. Slice each lotus sandwich in half and serve with dipping sauce and karashi mustard. Yum!

4. Lotus Root Carrot Soup

During cold and stormy days and nights, there is nothing like a warm nutritious bowl of soup!


10 slices of lotus root

1 whole medium carrot

10 pieces of red dates

25 pieces of lotus seeds

1 tablespoon of wolfberry

4 pieces of candy dates


  1. Combine all ingredients into pressure cooker.

  2. Let them cook for about 25 minutes or until the pressure cooker whistles

  3. Transfer the soup into a large bowl and add salt to adjust the taste accordingly.

  4. Serve while it’s hot!

Wrapping It Up

The lotus root is indeed a wonder of nature. The lotus root has so many benefits that the lotus root was revered by different cultures as a miracle crop or that it is a gift from the gods. With the lotus roots’ complex structure and dozens of nutrients, a lot of benefits can be derived from it.

Some of these benefits include balancing our weight, our blood pressure, taking care of the heart, detoxifying the liver, and even beautify our skins and faces. The lotus root can also be cooked in so many ways that you could keep on eating the root every day for a long time without having to repeat a recipe.

The lotus plant presents us with so many benefits from its different parts, but the lotus root is undeniably one of its most beneficial parts. With researches still finding some other benefits from the lotus root, one can’t just help but to think that it truly is a gift from the god!

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