Nutrition facts of Taro Roots

Taro root which is the thick,tuber stalk of the taro plant is an extremely important part of global cuisines and diets,as it has been for thousands of years. Tap roots are believed to be native to Southeast Asia and Southern India but it is cultivated and used in many places all around the world. Due to the high content of oxalate, the roots are toxic in raw form. this article further describe the nutrition facts of Taro roots.

Nutrition Facts:

Nutrients Values
Water 70.64
Energy 112
Protein 1.5
Total Lipid 0.2
Carbohydrates 26.46
Fiber 4.1
Sugars 0.4
Calcium 43
Iron 0.55
Magnesium 33
Phosphorus 84
Potassium 591
Sodium 11
Zinc 0.23
Vitamin C 4.5
Thiamine 0.1
Riboflavin 0.03
Niacin 0.6
Vitamin B-6 0.28
Folate 22
Vitamin B-12 0
Vitamin A 4
Vitamin D 0
Fatty acids 0.02
Cholesterol 0

Health benefits of taro roots:

1.Digestive health:
The high level of dietary fiber found in taro root makes it very important for supporting our gastrointestinal health.

2.Cancer prevention:
The high levels of vitamin A,C and various other various other phenolic antioxidants found in the taro root boost our immune system and help eliminate dangerous free radicals from our system.

3.Diabetes prevention:
Dietary fiber can also help lower the chances of developing diabetes because it regulates the release of insulin and glucose in the body.

4.Improved heart health:
Potassium not only facilitates healthy fluid transfuse between membranes and tissues throughout the body but also helps to relieve stress and pressure on blood vessels and arteries.

5.Vision health:
Antioxidants such as beta-carotene,cryptoxanthin help improve vision by preventing fee radicals from attacking ocular cells and causing macular degeneration or cataracts.

6.Skin care:
Vitamin E and A helps in healing blemishes faster,wrinkles can be diminished and a healthy glow can be returned to the skin.

Side effects of taro roots:

1.Taro root is extremely rich in calorie content.Every 100 grams contains 112 calories which can be an issue for people who are trying to lose weight.
2.It has more carbohydrates by volume than potatoes,so overeating can cause obesity.

Fun facts of taro roots:

1.Taro root is originated in South Central Asia but lowly it has spread across the globe.
2.In ancient Hawaiian tales,taro is described as a child who grew into a plant and eventually helped create the human race.
3.Taro can be purchased in powder form which is an ideal ingredient for sweet teas and smoothies.

How to buy and store taro roots?

1.Store taro root as you store potato.The leaves should be refrigerated and used within one week.
2.Keep covered with water until ready to use.
3.Search for the roots which are healthy and slightly moist.
4.Avoid taro with dry or soft patches on the skin.

North Indian Dish:

Taro roots dish:

Nutrients values:
Nutrients Values
Energy 246 calories
Protein 4.4g
Carbohydrates 34.1g
Fiber 1.3g
Fat 10.2g
Cholesterol 0mg
Sodium 12.3 mg

Ingredients:

1.2 1/2 cups boiled,peeled colocassia.
2.1/2 thick beaten rice.
3.2 whole dry kashmiri red chillies.
4.1/4 asafoetida
5.1/2 tsp turmeric powder
6.2 tbsp oil
7.1 tsp mustard seeds
8.Salt to taste

Method:
1.Combine the beaten rice,dry red chillies,asafoetida and turmeric powder in a mixer and blend to a smooth powder.
2.Heat the oil in a braod pan and add the mustard seeds.
3.When the seeds crackle,add the taro roots,salt and the ground powder.
4.Toss gently and cook on a medium flame for 5 minutes.
5.Serve hot.

South Indian Dish:

Colocassia leaf raita

Colocassia leaves are a common ingredient in Maharashtrian and Gujarati cuisine.It is used to make wadi,paatra and other such tasty dishes.

Nutrition Facts:

Nutrients Values
Energy 60 calories
Protein 4.4g
Carbohydrates 6.8g
Fiber 1.5g
Fat 1.7g
Cholesterol 0mg
Sodium 50mg

Ingredients:

1.2 cups chopped colocassia leaves.
2.1 tsp lemon juice.
3.2 cups low fat curds
4.Salt to taste
5.1 tsp oil
6.1/4 tsp mustard seeds
7.1/4 tsp cumin seeds
8.Pinch of asafoetida
9.1 red kashmiri chilli broken into pieces.
10.5 curry leaves

For the garnish:
1.Spring of coriander

Method:
1.Place the colocassia leaves in a steamer,sprinkle lemon juice evenly over it and steam for 10 minutes.
2.Once cooled combine the cooked colocassia ,curds,salt and leaves in a deep bowl and mix well.
3.For the tempering,heat the oil in a pan add the mustard seeds ,cumin seeds.
4.When the seeds crackle add the asafoetida ,red chillies and curry leaves.Saute on a medium flame for 30 seconds.
5.Add the tempering to the raita mix well and refrigerate for at least 1 hour.
6.Garnish with coriander leaves and serve chilled with methi crispies.