7 Benefits of Lotus Seeds You Didn't Know About
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When you buy them, you’ll find that they look like white beans or beads. You can eat them right out of the shell or add them to your favorite dishes to give them a bit of texture and crunchiness—either way, you’ll be adding nutritional benefits to your meal with just one seed!
1) Low Calories
Lotus seeds are low in calories, with only 143 calories per ounce This makes them a great snack for people watching their weight or trying to lose weight.
Contains Omega-3s While the omega-3 content of lotus seeds is not as high as other seed sources like chia and flax, they still contain some omega-3s which help keep your heart healthy and improve brain function.
Helps Lower Cholesterol The high levels of dietary fiber found in lotus seeds have been shown to lower cholesterol by reducing LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
As well as being rich in insoluble fiber, the soluble fibers found in lotus seed work by binding bile acids and lowering blood triglycerides levels.
Reduce Muscle Cramps: Low potassium levels have been linked to muscle cramps due to dehydration which can lead to exercise intolerance, insomnia and fatigue.
Getting enough potassium may be able to prevent these symptoms. Improve Digestion: The insoluble fiber found in lotus seeds has also been proven to reduce constipation, diarrhea and irritable bowel syndrome.
They also provide a natural source of enzymes that can aid digestion when eaten raw as well as whole grains that act like prebiotics to feed good bacteria already present in the gut and create better absorption of nutrients throughout the body Antioxidant.
2) High Protein
Lotus seeds are a great source of protein, providing 18% of the daily recommended intake in just one ounce. They're also a complete protein, meaning they contain all nine essential amino acids your body needs to function properly.
Amino acids are the building blocks of protein, and they play an important role in everything from muscle growth to cognitive function.
In addition to their high quality protein content, lotus seeds also contain fiber (3 grams per ounce), which can help regulate blood sugar levels and keep you feeling full for longer periods of time.
The natural fat content is minimal as well, at only 1 gram per ounce. Add these reasons to their impressive vitamin and mineral profile, including vitamin E, manganese iron, magnesium and calcium (all of which contribute to bone health.
highlights why so many cultures have prized this seed for centuries. Even more interesting is that there are over 600 varieties of lotus seeds on the market today.
So while there's no single right type of lotus seed to eat, try mixing it up with different types and flavors like sunflower or almond-flavored! Not sure how to cook them? Throw some in soup.
Add them to trail mix or even sprinkle them over salad greens for a little extra crunch. And if you're looking for creative ways to incorporate lotus seeds into your diet, check out my recipe page where I offer recipes like Chickpea Veggie Chili, Thai Peanut Noodles and Beet Burritos.
You'll be surprised by what cooking with lotus seeds can do! These cute little nutty seeds make great additions to soups, salads, stir fries and other dishes.
Simply toss them in any dish when you want an extra burst of flavor without adding excess calories or salt. From peanut butter noodles to beet burritos, these delicious delicacies will bring your meal together with a twist - guaranteed! But don't forget about their original use: serving rice.
If you haven't yet tried rice cooked in water mixed with lotus seeds, now's the time! Just throw some rice, water and a handful of lotus seeds into a pot and wait 20 minutes until fluffy white rice appears.
And did you know that a cup of rice cooked with 3 tablespoons dried lotus seeds makes a delicious breakfast? What does your favorite way to eat lots seem like? Share below for others to enjoy!
3) Contains Dietary Fiber
Lotus seeds are a good source of dietary fiber. In fact, one ounce (28 grams) of these seeds contains about 6 grams of fiber. That's more than 20% of the daily recommended intake for fiber.
What's more, lotus seeds are a type of soluble fiber, which has been linked to many health benefits. Some of these include improved blood sugar control, lower cholesterol levels, and increased feelings of fullness.
Additionally, the high fiber content in lotus seeds may also promote regularity and prevent constipation. Furthermore, this type of soluble fiber is not digested by human enzymes.
Instead, it binds with certain foods in the stomach and intestines before they can be absorbed by the body. It then draws water into its structure to become thicker and form a gel-like substance that will then ferment these foods - breaking them down to create short-chain fatty acids like butyrate and propionate.
These compounds have been shown to have anti-inflammatory properties that can help regulate gut function! They've also been shown to provide relief from IBS symptoms such as diarrhea and bloating.
Lastly, because this type of soluble fiber ferments food instead of being digested by the body, you'll absorb fewer calories from eating lots of fiber-rich foods over time.
So even if you don't see immediate weight loss results when incorporating lots of fiber into your diet, long-term effects could still show up on the scale.
A study published in the journal The American Journal of Clinical Nutrition found that people who consumed higher amounts of plant-based protein, including fiber, tended to weigh less than those who didn't.
The researchers also noticed an interesting trend: Subjects who had previously struggled with their weight were much more likely to keep it off or continue losing pounds when they increased their consumption of plant-based protein and decreased their animal-based protein intake.
4) Potassium and Phosphorus
Lotus seeds are an excellent source of two minerals that are essential for human health: potassium and phosphorus. Potassium is involved in regulating blood pressure, while phosphorus is necessary for the proper functioning of the kidneys.
Lotus seeds are also a good source of protein, fiber, and B vitamins. The seed coats have been found to contain antioxidant compounds such as anthocyanins, phenolic acids.
And proanthocyanidins which have been shown to have both anti-inflammatory and anti-cancer properties. The lotus flower has long been a symbol of purity because it grows up from muddy water without getting dirty.
The medicinal properties of lotus seeds may help with this quality! For example, new research suggests that lotus seed extract can inhibit the growth of prostate cancer cells by up to 30%.
Additionally, lotus seed tea contains flavonoids which appear to provide protection against UV light-induced skin damage and might even decrease free radical production in the body.
It's believed that eating one tablespoon of roasted or raw lotus seeds per day will provide you with these benefts - give them a try!
Although not as well known, lotus seeds have incredible nutritional value. They’re loaded with important minerals like phosphorus and potassium that are vital for optimal health.
In fact, lotus seeds contain more potassium than most other nuts do. This is especially important since many people don’t get enough of it—inadequate intake leads to increased risk of hypertension (high blood pressure).
A study conducted in Japan on rats demonstrated just how powerful lotus seed nutrition can be – when they consumed just 2 grams (0.07 ounces) per kilogram (2 pounds) of body weight daily for 90 days, their cholesterol levels dropped by 18% on average!
5) Folate and Riboflavin
Lotus seeds are a good source of folate which is important for cell growth and metabolism, as well as riboflavin, which helps the body convert food into energy.
Additionally, lotus seeds are a good source of protein and fiber. The combination of both nutrients makes them perfect for those who want to lose weight or maintain their current weight.
Fiber aids in digestion and can help people feel fuller quicker so they eat less throughout the day.
As an added bonus, lotus seed also has a lower glycemic index than other nuts, which means it won't spike your blood sugar levels like many other foods would.
These reasons make them perfect for anyone trying to control their weight. And because they're so low in calories, you can enjoy these tiny wonders without feeling guilty about it! Lotus seeds contain vitamin B1 (thiamine), potassium, magnesium, zinc, phosphorus and selenium.
They are also known to be beneficial in helping with stress and anxiety. In Ayurveda, consuming them daily reduces anxiety by soothing your nervous system.
All this benefits from such a small package? You better believe it! Keep reading to find out more about these hidden gems.
Their high concentration of polyunsaturated fats make them excellent for reducing cholesterol and triglycerides, improving heart health, stabilizing insulin levels and aiding in weight loss.
But don't worry; the fat isn't something that should discourage you from adding them to your diet.
Unlike animal-based fats that tend to build up around organs in the body and cause disease, plant-based fats are easily burned off as fuel so there's no need to worry about too much fat clogging up arteries or even going straight to your hips!
6) Has Antioxidants
Lotus seeds are an excellent source of antioxidants. In fact, they contain more antioxidants than most other nuts and seeds These powerful nutrients scavenge harmful toxins and byproducts that can damage cells, leading to inflammation.
Lotus seeds also have anti-inflammatory properties, which may help to protect against some chronic diseases.
They're a good choice for people who suffer from allergies or asthma since they don't produce the same type of allergic reaction as tree nuts or sesame seeds.
And they're perfect for anyone looking to make their diet more alkaline because they produce high levels of potassium. The amino acid arginine is important for producing nitric oxide in the body.
Nitric oxide is responsible for vasodilation and improves blood flow to all organs in your body Arginine is found in lily sprouts green peas, cucumbers, garlic cloves walnuts.
Watermelon seeds and lotus seeds! Lotus seed oil has a higher ratio of omega 3s compared to omega 6s; this makes it much healthier than many other vegetable oils on the market today.
It's also packed with vitamin A (beta carotene), which helps keep your skin healthy and radiant while protecting against cancer-causing free radicals! Not only do these seeds taste great but they can be used medicinally too! If you have an upset stomach.
Try chewing a few lotus seeds before eating anything else. If you need relief from insect bites, burns or stings then chew on one lotus seed every hour until the symptoms subside In China, dried lilies are usually consumed for respiratory ailments such as coughs and colds.
Dried lotus seeds are used for intestinal disorders such as constipation, diarrhea and dysentery. Soak them overnight in water or boiled rice wine to soften them up a bit first though.
7) Beneficial for Weight Loss
Lotus seeds are beneficial for weight loss as they are low in calories and high in fiber Additionally, lotus seeds contain a type of polyphenol called phytoestrogens which can help to boost metabolism and promote fat burning.
Furthermore, the protein content in lotus seeds can help to keep you feeling full and satisfied after eating, preventing overeating and snacking.
Finally, lotus seeds are a good source of antioxidants which can help to protect the body against free radical damage and promote overall health.
Lotus seed extract is also believed to have antioxidant properties. There has been some research on its use in cancer therapy, but more research needs to be done before any firm conclusions can be drawn.
Some side effects include headaches, diarrhea, increased urination, fever, and vomiting. It should not be used by pregnant women or anyone who suffers from kidney disease.
As with all drugs and supplements, speak with your doctor before beginning this or any treatment plan to ensure it's safe for you.
For optimal benefits, try adding fresh lotus seeds to salads, stir-fries, smoothies, sauces, pastas and other dishes! They're an easy way to add flavor and provide various nutritional benets.
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