According to Dr. Huynh Tan Vu, Head of the Day Treatment Unit at the University Medical Center of Ho Chi Minh City, Campus 3, the seeds... Lotus seeds are very rich in nutrients. According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 100g of dried lotus seeds contain 332 kcal, 64.47g of carbohydrates, 15.41g of protein, 1.97g of fat, no cholesterol, 104µg of folate, 163mg of calcium, etc. Lotus seeds also contain beneficial plant compounds with antioxidant properties such as flavonoids, glycosides, phenolics, and alkaloids.
Lotus seeds are considered an excellent source of nutrients and offer many health benefits.
Here are the benefits of lotus seeds, as shared by Dr. Huynh Tan Vu.
Helps you sleep well , relax, and reduce stress.
Lotus seeds have sedative and antispasmodic properties, thus relaxing the nerves and promoting better sleep. Lotus seeds are rich in flavonoids, alkaloids, saponins, tannins, and terpenoids, which are substances with anxiolytic activity. The isoquinoline alkaloids in lotus seeds dilate blood vessels, reducing anxiety and depression.
Numerous studies have shown that the alkaloids present in lotus seeds exhibit various neuropharmacological activities, such as sedative, anticonvulsant, antidepressant, and neuroprotective effects.
"Therefore, consuming lotus seeds has the potential to exert therapeutic effects against central nervous system disorders such as anxiety, depression, and insomnia. They are often used in herbal teas or as a snack to promote a sense of peace," Dr. Vu shared.
Lotus seeds are rich in nutrients.
Good for cardiovascular health.
The energy in lotus seeds comes primarily from carbohydrates and protein, unlike other high-energy seeds which are mainly due to fat. Their low fat and cholesterol content, combined with their high potassium content, makes lotus seeds a heart-healthy food.
"The low sodium and high magnesium content in lotus seeds keeps the heart healthy, prevents diabetes, combats obesity, and balances blood pressure. Isoquinoline alkaloids—the component that gives lotus seeds their bitter taste—have been shown to have sedative and antispasmodic effects, helping to dilate blood vessels and lower blood pressure," Dr. Vu shared.
Hypoglycemic effect
Lotus seeds have a low glycemic index, limiting sudden spikes in blood sugar levels and potentially helping to control blood glucose.
Studies have shown that the hypoglycemic effects of minerals such as potassium, sodium, calcium, magnesium, and manganese in lotus seeds may play a direct and indirect role in insulin secretion and maintaining normal glucose levels in the body.
In addition, lotus seeds are low in sodium and high in potassium, so they lower blood pressure and are also good for diabetics. The fiber and carbohydrates in lotus seeds also help neutralize cholesterol levels in the blood, helping to stabilize and prevent many complications and cardiovascular diseases.
Supports digestion
Lotus seeds are rich in fiber, which helps prevent constipation, promotes regular bowel movements, reduces symptoms of diarrhea, and contributes to overall gut health. Lotus seeds contain a small amount of alkaloids that contribute to the antispasmodic activity of the intestine, thus reducing diarrhea.
Good for pregnant women
Fresh and dried lotus seeds are an excellent source of calcium and folate for pregnant mothers and their fetuses. 100g of dried lotus seeds provides 104 μg, or 26%, of folate. Folate, along with vitamin B12, is one of the essential components of DNA synthesis and cell division. A diet rich in folate during pregnancy can help prevent neural tube defects in newborns.
In addition, lotus seeds help to stabilize the pregnancy and boost the immune system of expectant mothers. Vitamin B6, or pyridoxine, found in lotus seeds has been studied to effectively reduce nausea in pregnant women.
Improve sexual health
Lotus seeds contain phytochemicals that are an excellent aphrodisiac, significantly increasing libido in both men and women. They promote blood flow to the reproductive organs, supplying these tissues with essential nutrients and energy, while enhancing sexual health and fertility. Adding roasted lotus seeds to a person's regular diet can effectively support the treatment of erectile dysfunction in men and low libido in women.
Adding lotus seeds to your diet is a great way to support weight loss and fat reduction.
Weight loss, fat loss
Lotus seeds are low in calories and very rich in protein and fiber. Adding lotus seeds to your diet is a great way to support weight loss, reduce fat, and combat obesity. Protein helps reduce appetite, and fiber moves slowly through the digestive tract, making you feel full for longer. Studies show that lotus seeds can inhibit the formation of fat cells, reduce the weight of adipose tissue, and improve blood lipids. In addition, the polyphenols in lotus seeds can improve the body's lipid composition, significantly reduce intracellular lipid accumulation, and slow down weight gain.
Antioxidant, immune booster
Fresh lotus seeds contain 31.24 mg/kg of vitamin C, an antioxidant. Along with other antioxidant-rich plant compounds, consuming lotus seeds helps boost immunity to fight infectious agents and remove harmful oxygen free radicals from the body, thereby reducing the risk of certain diseases such as cardiovascular disease and cancer.
Anti-inflammatory, pain relief
Studies show that lotus seeds contain kaempferol, a natural flavonoid that functions to prevent inflammation and help repair aging tissues, preventing dermatitis and limiting skin diseases. This antioxidant can also reduce inflammation, potentially benefiting inflammatory conditions such as rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease. The anti-inflammatory effects found in lotus seeds soothe pain in the mouth, helping to reduce pain from canker sores and mouth ulcers. The flavonoids in lotus seeds can help relieve pain.
Like other dicotyledonous plant seeds, lotus seeds are gluten-free. Therefore, they can be used as a healthy and safe alternative for patients with wheat gluten allergies and celiac disease (gluten intolerance).
Additionally, astriment in lotus seeds is beneficial in improving taste, helping to restore appetite due to illness or other reasons.
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