Taro is popular but do you know all about it?

Taro roots are a great source of fiber and other nutrients, and offer many potential health benefits. What else is there? Learn more about this interesting vegetable with increaseheightblog.com!

In addition to the information about the origin, the following article also introduces the nutritional value and benefits that taro brings. You may be surprised with strange things about this familiar tuber.

Taro overview

Taro, scientifically known as Colocasia esculenta, is a tropical plant grown mainly for its edible tubers. It is the most widely cultivated of several plants of the family Araceae used as vegetables for their stems, leaves and petioles. Taro is a staple food in African, Oceanian and South Asian cultures (similar to yams). Taro is believed to be one of the earliest cultivated plants.

Taro root is a starchy root vegetable that was originally grown in Asia but is now popular around the world. It has a brown outer shell and white flesh with transparent purple spots. When cooked, it has a mildly sweet taste and texture similar to potatoes.

Nutritional value

Taro has a high carbohydrate content, larger than potatoes, so it is one of the highest sources of vegetable energy. It is a good source of fiber, folate and zinc; a source of niacin, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E, copper, magnesium and manganese, and contains significant amounts of potassium. Taro leaves are a good source of folate, vitamin A and magnesium; a source of niacin, riboflavin, thiamin, vitamin B6, vitamin E, calcium, iron and manganese, and contains significant amounts of potassium.

Nutritional value

In addition to fiber, taro also provides many valuable nutrients for the body

100 grams of taro provides 112 calories. Their caloric value comes mainly from complex carbohydrates, amylose and amylopectin. However, they are a smaller source of fat and protein than grains and beans. Their protein levels can be comparable to other tropical food sources such as yams, cassava, potatoes, wild bananas, etc.

However, taro does not contain gluten protein. They carry a high-quality phytonutrient profile that includes fiber and antioxidants along with a moderate ratio of minerals and vitamins.

Taro is one of the best sources of dietary fiber. An average of 100 g provides 4.1 g or 11% of the daily requirement of fiber. Along with slow-digesting complex carbohydrates, moderate amounts of fiber in foods help gradually raise blood sugar levels.

100 grams of fresh taro leaves provide 4825 IU or 161% of the RDA of vitamin A. Overall, these compounds are essential for maintaining healthy mucous membranes, skin, and vision. Consuming foods that are naturally rich in flavonoids helps protect against lung and oral cavity cancers.

Health benefits

Taro is rich in nutrients that can provide important health benefits. One serving of taro can provide 1/3 of your daily recommended amount of manganese, which contributes to good metabolism, bone health and blood clotting.

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Taro’s high vitamin content can also promote healthy vision, skin, circulation and immune system function. In addition, taro root also brings other health benefits such as:

Improve digestion

Taro roots have twice as much fiber as potatoes. Fiber improves digestive function and can relieve problems like constipation, diarrhea, stomach ulcers, and acid reflux. Because fiber moves slowly through the digestive system, studies show it also helps you feel fuller between meals, supporting healthy weight management.

Because taro root is high in fiber and resistant starch, it may be beneficial for gut health. Your body doesn’t digest or absorb fiber and resistant starch, so they remain in your gut. When they reach your colon, they become food for the bacteria in your gut and promote the growth of good bacteria.

When your gut bacteria ferment these fibers, they produce short-chain fatty acids that nourish the cells lining your intestines and keep them healthy. Interestingly, human studies have found that people with intestinal disorders, such as ulcerative colitis, tend to have lower levels of short-chain fatty acids in their gut. Some research suggests that consuming fiber and resistant starch may increase these levels and help protect against inflammatory bowel disease and colon cancer.

Manage blood sugar

The carbohydrate content in taro root is known as resistant starch. These good carbs have been shown in clinical studies to stabilize blood sugar, help with weight management, and possibly reduce the risk of diabetes. These carbs are also suitable for low-carb and keto diets.

Taro also contains a special type of starch, called resistant starch, which humans cannot digest and therefore does not raise blood sugar levels. About 12% of the starch in cooked taro root is resistant starch, making it one of the better sources of this nutrient. This combination of resistant starch and fiber makes taro a good carb choice – especially for people with diabetes.

Heart health

Taro root is high in potassium, a mineral that helps control high blood pressure by breaking down excess salt. This reduces stress on your cardiovascular system, helping to prevent the development of chronic heart problems.

The fiber and resistant starch in taro root may also help reduce the risk of heart disease. An important study has found that people who eat more fiber tend to have less heart disease. One study found that for every additional 10 grams of fiber consumed per day, the risk of dying from heart disease decreased by 17%. This is thought to be in part due to the cholesterol-lowering effects of fiber, but research is ongoing.

Taro root contains more than 6 grams of fiber per cup (132 grams) – more than double the amount found in a 138-gram equivalent serving of potatoes – making it an excellent source of fiber. Taro roots also provide resistant starch, which lowers cholesterol and has been linked to a reduced risk of heart disease

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Reduces risk associated with cancer

Taro root and its edible leaves are rich in antioxidants. Quercetin, which comes from the purple pigment of vegetables, is a powerful antioxidant that helps protect your body from free radicals. Free radicals are molecules that build up in your body as a result of aging and lifestyle and cause cell damage that scientists believe can lead to cancer.

Test-tube and animal studies have found that quercetin can trigger cancer cell death and slow the growth of certain types of cancer. It is also a powerful antioxidant that protects your body from the harmful effects of excessive free radicals that are associated with cancer.

One test-tube study found that taro extract could stop the spread of certain types of breast and prostate cancer cells, but no human studies have been done. While early studies are promising, more research is still needed to better understand the anti-cancer properties of taro.

Helps to lose weight effectively

Taro root is a rich source of fiber. Research has found that people who eat a lot of fiber tend to have lower body weight and less fat. This may be because fiber slows stomach emptying, keeping you fuller for longer and reducing the number of calories you eat during the day. Over time, this can lead to weight loss.

The resistant starch in taro root may have a similar effect. One study found that men who took a supplement containing 24 grams of resistant starch before a meal consumed about 6% fewer calories and had lower insulin levels after the meal, compared to a control group.

Animal studies have also shown that rats fed a diet rich in resistant starch had less total body fat and less belly fat. It is hypothesized that this is partly because resistant starch increases fat burning in your body, but more research is still needed.

Health benefits

If you want to lose weight, you can consider adding taro to your diet

Prevent cramps when exercising

Consuming foods high in potassium has been directly linked to reduced muscle spasticity and improved muscle strength. Muscle cramps are one of the common side effects of low potassium levels. This happens when athletes become dehydrated and do not consume enough potassium-rich foods before and after exercise. Taro contains a significant amount of 615 mg of potassium, which is 13.09% of the recommended daily value.

Circulatory stimulation

The presence of iron and copper in taro root makes it an important food for preventing anemia and increasing circulation throughout the body. Both iron and copper are needed for the production of red blood cells that carry vital oxygen to our body’s systems and cells.

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By reducing the risk of anemia (iron deficiency) and increasing blood flow in the body, you can speed up your overall metabolism, growth of new cells, and overall oxygenation of the body. a good idea to keep organs and systems working at their optimum level!

Prevent bone loss

The copper present in taro root plays an important role in slowing bone loss and osteoporosis in older women when combined with other important minerals such as zinc, calcium and manganese. Copper has bone-strengthening properties and its collagen-forming substances help encourage strong bones and connective tissues. Taro root contains 0.179 mg of copper, which is 19.89% of the recommended daily value.

How to prepare and store taro

In the tropics, fresh taro may be commercially available. Processed and cleaned taro can be sold at markets or food supermarkets. Buy potatoes with fresh, firm, medium-sized hairs that feel heavy in the hand compared to their size. Avoid those with soft spots, cracks, or sprouts in the scales.

Fresh taro should be stored in a cool, dark, ventilated place such as potatoes, sweet potatoes… Do not keep in the refrigerator because it will easily get cold. However, taro vegetables should be refrigerated and used in the same way as other green vegetables.

How to prepare and store taro

You should store taro in a cool, ventilated and dark place

Taro tubers should never be eaten raw. This vegetable contains a bitter-tasting compound called calcium oxalate. This can cause an itchy mouth and throat if eaten raw but is safe to eat when cooked. To prepare taro tubers, use a knife to peel off the thick skin under running water. This helps avoid stickiness due to its starchy composition. Wear gloves to protect your hands from irritation from undercooked calcium oxalate.

You can boil, roast, sauté, braise, fry or bake to prepare taro in many different recipes. Taro leaves can also be cooked and used like spinach to add more vitamins and antioxidants to your meal.

Here are some great ways to add this starchy superfood to your diet:

  • Make fried taro
  • Grate it to enhance the nutrition of pancakes or crepes
  • Add taro root powder to milk for taro milk tea
  • Thinly slice the tubers and bake your own taro
  • Try poi, a traditional Hawaiian version of sweet and chewy mashed potatoes
  • Use taro flour to make purple cupcakes

Serve with roasted meats such as pork ribs to absorb excess fat. The leaves have a similar healing effect if not cooked thoroughly. Boil taro, drain, then soak in fresh water or coconut milk (dilute with milk if desired).

Reference source

Health Benefits of Taro Root https://www.webmd.com/diet/health-benefits-taro-root#1 Access date: 12/20/2020

7 Surprising Benefits of Taro Root https://www.healthline.com/nutrition/taro-root-benefits Accessed: 12/20/2020

Taro root nutrition facts https://www.nutrition-and-you.com/taro.html Accessed date: 12/20/2020

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