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11 Fantastic Nutritional Health Benefits Of Taro Root (Arbi)
Taro root (Arbi) belongs to genus [1] Colocasia and family Araceae and is found mostly in South Central Asia, the Malay Peninsula and India. It spread over time to South East Asia, Japan, China, Pacific Islands and then Arabia, Africa. Hence, now it is considered a pan-tropical crop that is distributed and cultivated everywhere.
Taro is a perennial, herbaceous plant that acquires the height of one to two metres. It has a corm-like structure, from which roots grow downwards; it has a fibrous root system, which is just a meter below the soil surface. The corms are large and cylindrical and are considered to be edible.
Nutritional Value Of Taro Root (Arbi)
100
grams
of
Taro
(Lehua)
contains
approximately
[2]
372.6
calories
of
energy
and
minute
traces
of
fructose
(0.1
gram),
glucose
(0.1
gram),
thiamine
(0.05
grams),
riboflavin
(0.06
grams),
niacin
(0.64
grams),
zinc
(0.17
grams),
copper
(0.12
grams)
and
boron
(0.12
grams).
- 1.1 grams protein
- 0.2 grams fat
- 1 gram ash
- 3.6 grams fibre
- 19.2 grams starch
- 1.3 grams soluble fibre
- 15 milligrams vitamin C
- 38 milligrams calcium
- 87 milligrams phosphorus
- 41 milligrams magnesium
- 11 milligrams sodium
- 354 milligrams potassium
- 1.71 milligrams iron.
100
grams
of
Taro
(Lehua)
contains
approximately
468
calories
of
energy
and
minute
traces
of
fructose
(0.2
grams),
glucose
(0.2
grams),
thiamine
(0.07
grams),
riboflavin
(0.05
grams),
niacin
(0.82
grams),
zinc
(0.21
grams),
copper
(0.10
grams)
and
boron
(0.09
grams).
- 1.9 grams protein
- 0.2 grams fat
- 1.8 grams ash
- 3.8 grams fibre
- 23.1 grams starch
- 0.8 gram soluble fibre
- 12 milligrams vitamin C
- 65 milligrams calcium
- 124 milligrams phosphorus
- 69 milligrams magnesium
- 25 milligrams sodium
- 861 milligrams potassium
- 1.44 milligrams iron.
Health Benefits Of Taro Root (Arbi)
1. Balances blood sugar
People
that
consume
food
with
low
glycemic
index
have
lesser
chances
of
contracting
heart
diseases
and
diabetes.
Taro
has
a
low
glycaemic
index,
which
naturally
helps
diabetic
patients
to
control
their
blood
[3]
sugar
effectively.
The
physical
endurance
is
increased
as
blood
glucose
levels
stay
in
moderation,
they
don't
drop
down
radically
as
a
result
of
insulin
production.
Taro
root
also
assists
in
the
balance
of
blood
glucose
levels;
it
brings
down
and
control
lipids
and
triglycerides,
thus
helping
with
weight
loss
and
BMI
maintenance.
It
has
a
sufficient
amount
of
nutrients
like
protein,
calcium,
thiamine,
phosphorus,
riboflavin,
niacin
and
vitamin
C,
to
maintain
good
skin
and
overall
health.
2. Improves digestive health
Taro
root
has
high
fibre
content.
This
root
crop
is
an
essential
source
to
improve
digestive
health,
as
it
adds
mass
to
our
stool.
This
bulk
allows
easy
movement
through
the
[4]
bowel.
Enough
consumption
of
fibre
helps
in
the
prevention
of
constipation
and
irritable
bowel
syndrome.
It
also
controls
food
cravings,
as
we
feel
fuller.
As
our
body
cannot
digest
dietary
fibre
or
resistant
starch
effectively,
they
stay
for
a
longer
time
in
our
intestines.
By
the
time
they
reach
the
colon,
they
get
devoured
by
microbes,
promoting
good
bacterial
growth.
3. Helps prevent cancer
Taro
roots
contain
polyphenols
that
are
plant-based
complex
compounds;
they
are
natural
antioxidants
having
multiple
health
advantages,
including
the
capacity
to[5]
prevent
cancer.
Quercetin
is
the
major
polyphenol
found
in
taro
root,
which
is
also
an
important
ingredient
of
apples,
onions
and
tea.
Quercetin
can
act
as
'chemopreventers',
as
they
can
block
the
growth
of
cancer
cells.
It
has
antioxidant
properties
that
prevent
any
damage
from
oxidation
process;
it
has
a
pro-apoptotic
effect
[6]
that
prevents
the
proliferation
of
cancer
cells
at
various
stages.
According
to
an
experiment
conducted
in
a
test-tube,
taro
cells
were
able
to
stop
the
growth
of
some
prostate
and
breast
cancer
cell
lines,
but
not
all
of
them.[7]
4. Prevents heart diseases
Taro root contains a good amount of starch and dietary fibre. Doctors recommend a good intake of fibre to prevent cardiovascular and coronary diseases[8] . Fibre plays an essential role in reducing LDL, which is bad cholesterol. The resistant starch found has taro root has multiple metabolic benefits. It decreases insulinemic responses, improves entire body insulin sensitivity, increase food satisfaction and reduces fat storage. Thus blood flow is efficient, without blockages, hence keeping heart healthy and functional.
5. Promotes body immunity
Taro roots and other starchy crops play a vital role in increasing system immunity. They have numerous nutritional as well as health benefits. They are antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic and[9] antimicrobial. All these properties can be thankfully contributed to bioactive compounds present in taro, namely phenolic compounds, glycoalkaloids, saponins, phytic acids and bioactive proteins. Vitamin C present strengthens our body and protects the body against common illnesses like cold, cough, common flu, etc. The antioxidants nullify the free radicals in the body and prevent cell damage.
6. Enhances blood circulation
Taro roots contain resistant starch, which is usually the starch [10] that doesn't get digested properly in the small intestine and is passed to the large bowel. Resistant starch acts as a good substrate that facilitates fermentation and fatty acid production. It has a multitude of health benefits. Postprandial glycemic and insulin responses are reduced, plasma cholesterol and triglycerides are lowered and improves whole-body insulin level. Fat storage is reduced thus keeping the blood vessels free to function; there are minimal possibilities for blockages.
7. Promotes healthy skin
Vitamin A, vitamin E and antioxidants [11] are present in taro root, which promotes great skin. Both the vitamins and the antioxidants are known to rejuvenate the damaged cells and reduce wrinkles and blemishes on the skin. They can also fight any free radical damage and give healthy skin appearance. This is done by affecting intracellular signals passage, which are responsible for skin damage. Hence they provide functional protection from inflammation, photodamage or wrinkles.
8. Helps with losing weight
Taro contains a good percentage of fibre. Consumption of fibre, soluble or insoluble, has been known to increase post-meal satisfaction and lessen hunger [12] cravings. This is because fibre prevents faecal matter from becoming sticky, and makes it into a lump, that moves around the bowel slowly, but easily. Dietary fibre helps us stay fuller for a longer time and thus consume fewer calories.
9. Possesses antiageing properties
As taro is rich in [13] antioxidants. It naturally helps with the slow ageing process of the cells. Antioxidants repair the damaged cells and replace them with new cells, thus keeping the body youthful for a longer time. They can also fight against certain diseases, as well as offer UV rays protection.
10. Promotes muscular metabolism
Taro is a rich source of magnesium and vitamin E[14] . Both have been known to boost metabolism and maintain normal muscle function. Magnesium in diet can notch the physical activity level. It can improve the gait speed, jumping performance, grip strength, etc. Vitamin E can prove effective to deal with muscle fatigue and contractile [15] properties. Taro also contains carbohydrates which are essential for muscle recovery and energy post an intense session of workout.
11. Maintains better vision
Vitamin A as beta-carotene and cryptoxanthin are the major antioxidants in taro that improve eyesight and overall eye health. Vitamin A has been proved helpful in lubrication of dry eyes. It also reduces the risk of vision loss that can happen from macular degeneration. Vitamin A combined with lutein can help improve conditions for people with loss of peripheral vision[15] .
How To Incorporate Taro Root Into Diet
Taro roots can be incorporated into the diet in multiple ways. Their thin strips can be baked and made into chips. When sliced into small pieces, they can be fried and paired with sriracha sauce. As they offer nutty taste with a mild hint of sweetness, they can be used to prepare taro root powder, and thus sprinkled over bubble tea, cold coffee, latte or muffins.
Taro can either be used in curry or just shallow fried with potato. It is also used in a famous Hawaiian dish called Poi where it is peeled and steamed, and later mashed to give it a smooth and creamy texture. The same taro root powder can also be used as a major ingredient for either baked cakes, pastries or frozen yoghurt and ice cream. This root is also available as flour in the market and can be used to make amazing pancakes.
Side Effects Of Taro Root (Arbi)
Taro contains a lot of carbohydrates and starch. Starch [16] is usually broken down into glucose and converted to energy. Overconsumption of carbohydrates through taro would make the body store it as fat, and that can lead to weight gain.
Eating
excessive
amount
of
carbohydrates
than
required
in
a
day,
could
increase
the
blood
sugar
level,
thus
putting
us
at
high
risk
of
diabetes.
Also,
it
is
preferable
not
to
add
many
other
ingredients
like
butter,
sour
cream
and
other
fatty
components
to
it,
which
can
increase
the
calorie
intake.
Hence,
it
is
suggested
to
eat
taro
roots
either
as
a
side
dish
or
as
just
one
starchy
meal
in
a
day
along
with
some
vegetables.
That
keeps
the
meal
balanced
without
making
it
too
heavy
on
calories.
Taro Root (Arbi) Allergies
Some of the taro roots varieties[17] contain a tiny, crystal-like chemical, in its raw or uncooked form. This substance is called calcium oxalate and it acts as a natural pesticide. Eating raw or uncooked taro roots can break down these chemicals, and you might feel needle like sensations in the throat and mouth, thus causing extensive itching.
Consumption of oxalate can even lead to kidney stone formation in highly sensitive people. Thus cooking taro properly can easily prevent this. In the Hawaiian dish Poi, taro is thoroughly boiled before mashing it into pulp. The leaf is supposed to be boiled for 45 minutes and the corms for at least one hour, to destroy all the harmful toxins.
- [1] Taro. Retrieved from http://www.fao.org/docrep/005/AC450E/ac450e04.htm
- [2] Brown, A. C., & Valiere, A. (2004). The medicinal uses of poi. Nutrition in clinical care: an official publication of Tufts University, 7(2), 69-74.
- [3] Sweet potatoes, cassava, taro good for diabetics. Philippine Council For Health Research And Development.
- [4] Adane, T., Shimelis, A., Negussie, R., Tilahun, B., & Haki, G. D. (2013). Effect of processing method on the Proximate composition, mineral content and antinutritional factors of Taro (Colocasia esculenta, L.) growth in Ethiopia.African Journal of Food, Agriculture, Nutrition and Development,13(2).
- [5] Baião, D., de Freitas, C. S., Gomes, L. P., da Silva, D., Correa, A., Pereira, P. R., Aguila, E., … Paschoalin, V. (2017). Polyphenols from Root, Tubercles and Grains Cropped in Brazil: Chemical and Nutritional Characterization and Their Effects on Human Health and Diseases. Nutrients, 9(9), 1044.
- [6] Gibellini, L., Pinti, M., Nasi, M., Montagna, J. P., De Biasi, S., Roat, E., Bertoncelli, L., Cooper, E. L., … Cossarizza, A. (2011). Quercetin and cancer chemoprevention. Evidence-based complementary and alternative medicine: eCAM, 2011, 591356.
- [7] Kundu, N., Campbell, P., Hampton, B., Lin, C.Y., Ma X, Ambulos, N., Zhao, X. F., Goloubeva, O., Holt, D., & Fulton, A.M. (2012). Antimetastatic activity isolated from Colocasia esculenta (taro). Anticancer Drugs, 23(2), 200-211.
- [8] Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C. L., Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P., … Burley, V. J. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ (Clinical research ed.), 347, f6879.
- [9] Chandrasekara, A., & Josheph Kumar, T. (2016). Roots and Tuber Crops as Functional Foods: A Review on Phytochemical Constituents and Their Potential Health Benefits. International journal of food science, 2016, 3631647.
- [10] Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, sugars and obesity. Nutrients, 3(3), 341-369.
- [11] Savage, Geoffrey & Dubois, M. (2006). The effect of soaking and cooking on the oxalate content of taro leaves. International journal of food sciences and nutrition. 57, 376-381.
- [12] Higgins J.A., (2004). Resistant starch: metabolic effects and potential health benefits, Journal of AOAC International, 87(3), 761-768.
- [13] Howarth, N. C., Saltzman, E., & Roberts, S. B. (2011). Dietary fiber and weight regulation. Nutrition Reviews. 59(5), 129-139.
- [14] Barkat, Ali & Khan, Barkat & Naveed, Akhtar & Rasul, Akhtar & Khan, Haroon & Murtaza, Ghulam & Ali, Atif & Khan, Kamran Ahmad & Zaman, Shahiq uz & Jameel, Adnan & Waseem, Khalid & Mahmood, Tariq. (2012). Human skin, aging and antioxidants. Journal of Medicinal Plants. 6, 1-6.
- [15] Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance?. Nutrients, 9(9), 946.
- [16] Coombes JS, Rowell B, Dodd SL, Demirel HA, Naito H, Shanely RA, Powers SK. 2002, Effects of vitamin E deficiency on fatigue and muscle contractile properties, European Journal Of Applied physiology, 87(3), 272-277.
- [17] Rasmussen, H. M., & Johnson, E. J. (2013). Nutrients for the aging eye. Clinical interventions in aging, 8, 741-748.
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