Minerals and Vitamins Required For Bone Health Lotus Seeds
  • What are Lotus Seeds?
  • Composition of Lotus Seeds
  • Benefits and Properties of Lotus Seeds
Health Benefits of Dry Dates

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Lotus Seeds: The Nutritional Powerhouse

In the world of nutrition and wellness, lotus seed often takes a back seat to more popular superfoods like quinoa, chia seeds, or kale. However, this humble seed is derived from the sacred lotus flower and is a treasure trove of health benefits and nutritional goodness. Let us understand more about it.

A Deep Introduction

One of the quick snacks while watching a movie is Lotus Seeds. Yes, it is a snack and a very delicious one. You have also heard people calling it kamal seed or lotus nut. The scientific name of the lotus seed is Nelumbinis semen, derived from the lotus plant's scientific name, Nelumba Nucifera.

Lotus seeds have always a functional food, medicine, and snack for about 7000 years now. There are two types of lotus seeds, one is dried but with white peel, and the other with brown peel. It is extensively produced and cultivated in India, Japan, and China. It is a healthy snack because it contains fewer calories and is a host of nutrients. Thus they play an essential part in the functions of the body. Before delving into its benefits, let us have a look at its Nutritional profile.

Lotus Seeds: A Nutritional Powerhouse

These small tear-shaped seeds are packed with many essential nutrients that make them a valuable addition to your diet. Here is a closer look at the composition of lotus seeds.

Nutritional Component Value
Energy 388 cal/ 100 g
Moisture 8-10%
Crude Fat 3.7%
Protein 25%
Fibre 3-4%
Carbohydrate 65%
Calcium 313 mg/100 g
Sodium 7.86 mg/100 g
Potassium 48.5 mg/ 100 g
Copper 2.51 mg/ 100 g
Magnesium 43.9 mg/ 100 g
Iron 16.4 mg/ 100 g
Selenium 1.04 mg/ 100 g
Manganese 16.6 mg/ 100 g

Properties of Lotus Seeds

There are many studies that show that lotus seeds have the following properties.

  • Rich in Protein

    Lotus seeds are an excellent source of plant-based protein, which makes them an ideal choice for vegetarians and vegans. Only a small serving can provide a significant portion of your daily protein needs.
  • Low in Calories

    If you want to lower your calorie intake but feel full, then lotus seed is best for you. Lotus seeds are the legit guilt-free snack option.
  • Dietary Fiber

    Lotus seeds are a good source of dietary fibre which aids digestion and helps in maintaining a healthy gut.
  • Minerals Galore

    Lotus seeds have an impressive mineral profile, which includes magnesium, potassium, and phosphorus, which are crucial for various functions in the body.
  • Rich in Vitamins

    Lotus seeds also contain several vitamins such as Vitamin B, Thiamine, riboflavin, and niacin. These vitamins play a crucial role in building up the metabolism.

Benefits of Lotus Seeds

Now it is time to get to know about the health benefits of Lotus Seeds. Let's delve into it:

  • Supports Weight Management

    Lotus seeds can be the dieter's dream. Its low calories and high fibre content help keep you feeling full and satisfied. It reduces the temptation of overeating. Additionally, the protein in lotus seeds can help to boost your metabolism and support lean muscle growth.
  • Keeps your Heart Healthy

    The magnesium and potassium in lotus seeds contribute to heart health by regulating blood pressure and promoting proper cardiovascular function. So, including lotus seeds in your daily diet helps you to reduce the risk of hypertension and heart disease.
  • Aids in Digestion

    As we know lotus seeds contain high fibre content, which automatically promotes healthy digestion. They prevent constipation, bloating, and other digestive discomforts, and make sure that your gut stays happy.
  • Reduces Stress

    Consuming Lotus seeds may help improve mood, reduce stress, and reduce anxiety levels. It contains a type of amino acid called tryptophan, a precursor to serotonin, which is often referred to as the "feel-good" neurotransmitter that helps to lower anxiety.
  • Anti-Aging Properties

    Lotus seeds are rich in antioxidants, which combat free radicals and protect our body cells from damage. Consuming it regularly may help slow down the ageing process and will keep your skin youthful and radiant.
  • Boosts Immunity

    Lotus seeds have vitamins and minerals in them that support a robust immune system. These vitamins and minerals help the body fight off infections and illnesses, keeping our body healthy and resilient.
  • Best for Pregnant Women

    Pregnant women can benefit from the folic acid content in lotus seeds, which is an essential component for fetal development. It aids in the formation of the baby's neural tube.

How to incorporate Lotus Seeds into your Diet?

Now you are aware of the benefits and properties of the Lotus Seeds. You might be wondering how to add them to your daily meals. Here are some delicious and creative ways to enjoy these nutritious seeds:

  • Roast it Snack

    No need to add any oil or ghee, just saute the Lotus seeds with salt on the low flame and have your guilt-free crunchy snack.
  • Smoothie Blast

    Add some ground lotus seeds to your morning smoothie for an extra kick of nutrition.
  • Soup Thickener

    Lotus seeds can be used as a natural thickening agent in your tasty soup. It will make the soup thick as well as healthy.
  • Dessert Delight

    Lotus Seed can be the best and most healthy garnishing material for your favourite dessert. Be it pudding, or rice dishes, lotus seed will make it the best.
  • Trail Mixture

    Combine the lotus seed with other nuts and dry fruits to make a nutritious trail mixture.

In a Nutshell

Lotus seeds are a hidden gem in the world of nutrition, that offers a wide range of benefits. It is suggested to take 3-4 lotus seeds daily with your normal diet. However, an excess consumption of lotus seed might lead to problems like allergic reactions, constipation, flatulence, or bloating. If you feel any kind of problem after having lotus seeds, consult your doctor.

Benefits of Eating Lotus Seeds: FAQs

1. Can we eat lotus seeds daily?

Yes, adding lotus seeds to your daily diet can be a very effective health booster.

2. What are the side effects of lotus seeds?

Although lotus seeds don't have any specific side effects if you are diabetic then you should consult your doctor first. Problems like Constipation, gas, and bloating might occur if you overdose on the lotus seeds.

3. Who cannot eat lotus seed?

Pregnant women and lactating mothers should consider consulting with their dietician before consuming lotus seeds. People with diabetes should also be cautious.

4. Are lotus seeds good for hair?

Yes, lotus seeds contain flavonoids, fatty acids, and proteins and have anti-inflammatory properties that can naturally nourish damaged hair.

5. How many lotus seeds can I eat in a day?

It is recommended that you should eat 3 to 6 grams per day.

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Naval Goel

Reviewed By: Naval Goel

Naval Goel is the CEO & founder of PolicyX.com. Naval has an expertise in the insurance sector and has professional experience of more than a decade in the Industry and has worked in companies like AIG, New York doing valuation of insurance subsidiaries. He is also an Associate Member of the Indian Institute of Insurance, Pune. He has been authorized by IRDAI to act as a Principal Officer of PolicyX.com Insurance Web Aggregator.