The surprising health benefits of taro

Taro is a plant of the genus Colocasia, family Araceae, distributed mainly in South Central Asia, the Malay Peninsula and India. Over time, this plant was brought to Southeast Asia, Japan, China, the Pacific Islands and then Arabia, Africa. Therefore, it is now considered a tropical crop distributed and grown in many places.

1. Balance blood sugar

Eating foods with a low glycemic index will reduce the risk of heart disease and diabetes. Taro has a low glycemic index, helping diabetics control blood sugar effectively. Physical endurance will increase when blood sugar is maintained at a moderate level, they do not drop too low to produce insulin.

Taro root also aids in balancing blood sugar levels; it reduces and controls lipids and triglycerides, thereby helping in weight loss and maintaining BMI. Taro also has adequate amounts of nutrients like protein, calcium, thiamine, phosphorus, riboflavin, niacin and vitamin C, to maintain beautiful skin and overall health.

2. Improve digestive health

Taro root is high in fiber, which is essential for improving digestive health, as it adds bulk to stools, allowing them to move easily through the intestines. Eating enough fiber helps prevent constipation and irritable bowel syndrome.

Taro helps control appetite, because we feel fuller. (Internet photo).

It also controls appetite, as we feel fuller. Since our bodies cannot digest fibre or inert starches efficiently, they stay in the gut longer. Once they reach the colon, they are devoured by bacteria, promoting the growth of good bacteria.

Nutritional value of taro

1. 100g of taro contains about 372.6 calories of energy and traces of fructose (0.1g), glucose (0.1g), thiamine (0.05g), riboflavin (0.06g), niacin (0.64g), zinc (0.17g), copper (0.12g) and boron (0.12g).
2. 1.1g protein
3. 0.2g fat
4. 1g ash
5. 3.6g fiber
6. 19.2g starch
7. 1.3g soluble fiber
8. 15mg vitamin C
9. 38mg calcium
10. 87mg phosphorus
11. 41mg magnesium
12. 11mg sodium
13. 354mg potassium
14. 1.71 mg iron.

3. Helps prevent cancer

Taro tubers contain polyphenols, which are complex plant-based compounds; they are natural antioxidants that have many health benefits, including the ability to prevent cancer.

Quercetin is the main polyphenol found in taro root, as well as in apples, onions and tea. Quercetin may act as a 'chemopreventive' , as it can stop the growth of cancer cells. It has antioxidant properties that prevent damage from oxidation; it has a pro-apoptotic effect, preventing the proliferation of cancer cells at various stages.

According to an experiment conducted in a test tube, taro cells were able to stop the growth of some prostate and breast cancer cell lines, but not all.

4. Promote body immunity

Taro and other starchy vegetables play an important role in boosting immunity. They have many nutritional and health benefits. They have antioxidant, cholesterol-lowering, immunomodulatory, hypoglycemic, and antibacterial properties.

All these properties can be attributed to the bioactive substances in taro, namely phenolic compounds, glycoalkaloids, saponins, phytic acid and bioactive proteins. Vitamin C has a strengthening effect and protects the body against common diseases such as cold, cough, common flu, etc. Antioxidants neutralize free radicals in the body and prevent cell damage.

Taro has antioxidant, cholesterol-lowering, immune-regulating properties.

5. Increase blood circulation

Taro root contains resistant starch, which is a type of starch that is not digested in the small intestine and passes into the colon. Resistant starch is a good environment for fermentation and fatty acid production. It has numerous health benefits. Postprandial glycemic and insulin responses are reduced, plasma cholesterol and triglycerides are lowered, and the insulin index of the whole body is improved. Fat reserves are reduced, thereby making it easier for blood vessels to function; minimizing the possibility of blockage.

6. Promotes skin health

Vitamin A, vitamin E and antioxidants found in taro root help promote skin health. Both vitamins and antioxidants are known to rejuvenate damaged cells, reduce wrinkles and blemishes on the skin. They can also fight free radical damage and promote healthy skin. This is done by affecting the intracellular signaling pathways responsible for skin damage. Therefore, they provide protection against inflammation, photodamage or wrinkles.

7. Helps lose weight

Taro root contains a good amount of fiber. Eating fiber, soluble or insoluble, has been known to increase satisfaction after meals and reduce hunger. This is because fiber prevents waste from sticking together, and makes it bulky, moving through the intestines slowly but easily. Fiber helps us feel fuller for longer and therefore consume fewer calories.

8. Has anti-aging properties

Because taro is rich in antioxidants, it helps slow down the aging process of cells. Antioxidants repair damaged cells and replace them with new ones, thus keeping the body youthful for a longer period of time. They can also fight against certain diseases, as well as protect against UV rays.

9. Promotes metabolism in the body

Taro is a rich source of magnesium and vitamin E. Both are known to increase metabolism and maintain normal muscle function. Dietary magnesium can increase physical performance. It can improve gait speed, jumping ability, grip strength, etc. Vitamin E can effectively deal with muscle fatigue and contractility. Taro also contains carbohydrates which are essential for muscle recovery and energy after an intense workout.

10. Maintain better eyesight

Vitamin A, such as beta-carotene and cryptoxanthin, are the main antioxidants in taro that help improve vision and overall eye health. Vitamin A has been shown to be helpful in lubricating dry eyes. It also reduces the risk of vision loss that can occur due to macular degeneration. Vitamin A combined with lutein may help improve the condition for people with peripheral vision loss.

Eating too many carbohydrates through taro will cause the body to store fat and lead to weight gain.

Side effects of taro

Taro contains a lot of carbohydrates and starch. Starch is usually broken down into glucose and converted into energy. Eating too much carbohydrate through taro will cause the body to store fat and lead to weight gain. Eating more carbohydrates than needed in a day can increase blood sugar levels, putting you at a high risk of diabetes.

Also, it is best not to add too many other ingredients like butter, sour cream and other fatty ingredients when preparing, which can increase the calorie count. Therefore, it is better to eat taro as a side dish or just a starchy meal during the day along with some vegetables. That keeps the meal balanced without adding too many calories.

Remedy to reduce joint pain and swelling from taro

According to Oriental medicine: All parts of the taro plant can be used as medicine.

Taro root has a neutral nature, sweet and spicy taste, beneficial to the spleen, stomach and large intestine meridians; has the effect of dispersing lumps, reducing tumors in the neck, stimulating appetite, laxative, and facilitating bowel movements; often used to treat all kinds of painful swellings, lumps (tumors, lymph nodes), burns, arthritis, nephritis, swollen lymph nodes.

Taro leaves have a spicy taste and cool properties; have the effect of stopping diarrhea and reducing toxic swelling; can be used to treat diarrhea, spontaneous sweating (sweating during activity) or night sweats (sweating while sleeping), boils, etc.

Taro leaf stalks and stems have a spicy, cool taste; diuretic effect, regulate digestive function, reduce swelling; support treatment of diarrhea, dysentery, toxic swelling.

Taro flowers have a spicy taste, neutral properties, and are toxic; they are used to treat stomach pain, hemoptysis, uterine prolapse, hemorrhoids, rectal prolapse.

All parts of the taro plant can be used as medicine.

Medicine from taro:

Ingredients : Taro, ginger - equal amounts;

How to use : Peel the taro and cut into small pieces. Crush the ginger and filter the juice. Put the taro in the ginger juice and grind it into a fine powder. Use a piece of gauze to spread the powder about 2-3 cm thick, and apply it to the affected area. Use a bandage to fix it. Change the medicine twice a day. (According to the Guide to Medicinal Plants) .

Notes when using taro

1. Once the taro powder and ginger water is ready, use it the same day.
2. Taro, using the small tubers, has a stronger effect than the main tubers.
3. For people who are allergic to taro, before peeling, do not use water to wash the taro, just use a towel or paper to wipe off the dirt and sand. In case of allergic inflammation, crush raw ginger, filter the juice to apply and wash.
4. The ratio of taro/ginger can be changed, depending on the weather and the individual's constitution. Specifically, people with heat constitution and pain due to heat should increase taro and reduce ginger, and can use 3 parts taro and 1 part ginger. People with cold constitution and pain due to cold can use 1 part taro and 2 parts ginger.

Taro allergy

Some varieties of taro, when raw or uncooked, contain a small crystalline substance called calcium oxalate, which acts as a natural pesticide. Eating raw or uncooked taro can break down these chemicals, causing an itchy sensation in the throat and mouth that can spread throughout the body.

Eating oxalates can even lead to kidney stones in very sensitive people. However, cooking taro properly can easily prevent this.