Arrowroot, tapioca: Health benefits, nutritional values, and recipes

Arrowroot, tapioca: Health benefits, nutritional values, and recipes

Arrowroot is not technically a plant in itself, but rather a type of powdery starch that can be readily obtained from the roots or rhizomes of the Marantaceae family of plants.
Arrowroot powder is also known as arrowroot flour or arrowroot starch can be a healthier alternative to the common cooking ingredients for bread, pasta, and cakes.

Nutrition Facts:

Arrowroot is a rich source of carbohydrates, vitamin B9, minerals such as calcium, potassium, magnesium, sodium, and phosphorus. It has also trace amounts of zinc, iron as well as vitamin B1 and B6. It also contains fibers, proteins, and lipids too.

Nutrients Values
Water 80.75
Energy 65
Protein 4.24
Total Lipid 0.2
Carbohydrates 13.39
Fiber 1.3
Calcium 6
Iron 2.22
Magnesium 25
Phosphorus 98
Potassium 454
Sodium 26
Zinc 0.63
Vitamin C 1.9
Thiamine 0.14
Riboflavin 0.06
Niacin 1.69
Vitamin B-6 0.27
Folate 338
Vitamin B-12 0
1 Vitamin A
Vitamin D 0
Fatty acids 0.04
Cholesterol 0

Health Benefits:

1. Better Digestion:

Dietary fiber is one of the most important parts of our digestive process, as it helps move food through the bowels in an efficient manner. It can also eliminate issues of constipation and diarrhea, manage blood sugar levels to prevent the onset of diabetes.

2. Improved heart health:

Furthermore, potassium is a vasodilator meaning that it relaxes the tension in the blood vessels and arteries, thereby lowering blood pressure and reducing the risk of heart attacks and strokes.

3. Safe for infants:

Also, the starchy content and mild flavor of arrowroot make it a safe ingredient in baby foods including teething cookies for babies.

4. Lower birth defects:

One particular member of the B family of vitamins is folate and it is found in high levels within arrowroot. Folate is also an important factor in DNA synthesis and healthy cell division, thereby promoting rapid healing and healthy growth.

5. Growth and development:

Arrowroot has a good amount of protein present in it. By increasing our dietary intake of plant proteins, which are easier to process than animal proteins, we can guarantee healthy growth and development.

6. Skin care:

It is a natural sweat-absorbent, therefore used in cosmetics and powders. Its topical application also helps in curing blemishes, rashes, and other wounds.

7. Hair care:

Arrowroot is also used as a dry shampoo by many people. Also, its moisture-absorbing ability is useful in reducing the greasiness in hair.

8.Oral health:

Arrowroot is a popular traditional remedy for inflamed, painful gums, sores in the mouth.

Side effects:

Care should be taken when consuming arrowroot to alleviate diarrhea. Because excess intake or consumption along with other medicines may cause constipation.Other than that there is no known danger or toxicity to arrowroot.

Fun facts of arrowroot:

  1. Arrow root was found to be a food, feed, fuel, and fiber resource.

2. Also, arrow roots can be used as screens between neighboring houses.

3. Shoot tips and leaves can be utilized as feed for pigs, goats, chickens.

4. Individual leaves are used as plates during picnics.

How to store and buy arrowroots:

  1. Industrial arrowroot can be purchased in the form of its powder(flour) which is usually meant to use as a stabilizer/thickener in food industries. Whenever included with boiled water it becomes thin, clear, odor-free jelly.

2. Furthermore, store the powder in a cool dry place faraway from dampness and direct sunlight. Do not refrigerate.

Recipe 1:

Arrow root powder pudding:

This is a wonderful recipe for cooling the body. Arrowroot powder is also an excellent ingredient for bringing down body heat.


  • 3 cups milk.
  • 3/4 cup arrowroot powder
  • 1/2 cup sugar
  • 1 tbsp grated coconut
  • 3 tsp ghee
  • 1/2 tsp vanilla essence.


  1. Firstly, mix the arrow root powder in half cup milk without lumps.

2. Boil the remaining milk.

3. Add the powder mixture and stir continuously for 5 minutes.

4. ‘Add the sugar and continue stirring for another 10 minutes without letting it burn at the bottom.

5. Add the ghee, coconut, essence, and stir for few minutes.

6. Lastly, switch off the stove and pour into a greased molds.

Recipe 2:

Kanda aloo  pakoda:

Nutrients Values:

Nutrients Values
Energy 385 calories
Protein 3g
Carbohydrates 31.7g
Fiber 4.1g
Fat 27.6g
Cholesterol 0mg
Sodium 12.7mg


  • 1 cup parboiled and grated purple yam
  • cup raw potatoes, peeled and grated: 1
  • 1 tbsp arrowroot flour
  • 2 tsp roasted peanut powder
  • 2 tsp finely chopped coriander
  • 1 tsp finely chopped green chilies
  • Rock salt
  • Oil for deep frying


  1. Firstly, combine all the ingredients in a bowl and mix well

2. Heat the oil in a pan drop spoonful of the mixture in a deep-fry on a medium flame till the pakoda are golden brown in color from all the sides. Drain on absorbent paper.

3. Lastly, serve immediately with green chutney.

Links to some best Amazon products:

Salz & Aroma Arrow Root Powder 350 g

looms & weaves – Home Made Arrow Root Powder – 250 gm (Homestead Produce from Kerala)

Urban Platter Arrowroot Powder, 150g

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