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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.
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.
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 |
There are many studies that show that lotus seeds have the following properties.
Now it is time to get to know about the health benefits of Lotus Seeds. Let's delve into it:
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:
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.
Yes, adding lotus seeds to your daily diet can be a very effective health booster.
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.
Pregnant women and lactating mothers should consider consulting with their dietician before consuming lotus seeds. People with diabetes should also be cautious.
Yes, lotus seeds contain flavonoids, fatty acids, and proteins and have anti-inflammatory properties that can naturally nourish damaged hair.
It is recommended that you should eat 3 to 6 grams per day.
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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.
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