Lotus seeds / can be consumed as a food for a healthy diet. .village kitchen recipe
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I am Anoma Siriwardena .I'm from Sri Lanka. I welcome you to my Village Kitchen channel.
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In this video I will introduce you to 3 best recipes for a healthy diet.
1 Lotus seed curry
2 Bitter gourd curry
Lotus seeds, also known as "lotus nuts," are a nutritious and versatile food commonly used in Asian cuisine. They come from the lotus plant, specifically the seeds of the Nelumbo nucifera species. Here’s a detailed look at their nutritional benefits:
Nutritional Profile
Macronutrients:
Proteins: Lotus seeds are a good source of plant-based protein, which supports muscle repair and growth. They contain about 15-20% protein by weight.
Carbohydrates: They provide a moderate amount of carbohydrates, including dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
Fats: The fat content is relatively low, making them a heart-healthy choice. The fats present are mostly unsaturated.
Vitamins:
Vitamin B Complex: Lotus seeds contain various B vitamins such as B1 (thiamine), B2 (riboflavin), and B3 (niacin). These vitamins are essential for energy metabolism and overall cell function.
Vitamin C: They have small amounts of vitamin C, which is important for immune function and skin health.
Minerals:
Potassium: Lotus seeds are rich in potassium, which helps regulate blood pressure and maintain proper muscle and nerve function.
Magnesium: They also contain magnesium, essential for muscle function, nerve function, and bone health.
Calcium and Iron: Lotus seeds provide calcium and iron, important for bone health and oxygen transport in the blood, respectively.
Antioxidants:
Flavonoids: Lotus seeds contain antioxidants such as flavonoids, which help protect the body from oxidative stress and inflammation.
Phenolic Compounds: These compounds also contribute to their antioxidant properties.
Health Benefits
Digestive Health: The dietary fiber in lotus seeds aids in digestion and helps prevent constipation. It also supports a healthy gut microbiome.
Heart Health: Their low fat content and presence of potassium help in maintaining healthy blood pressure levels, reducing the risk of cardiovascular diseases.
Weight Management: Due to their high protein content and low fat, lotus seeds can be a satisfying snack that helps in weight management.
Blood Sugar Control: The fiber and protein in lotus seeds help regulate blood sugar levels, which can be beneficial for people with diabetes or those managing their blood sugar.
Anti-aging Properties: The antioxidants in lotus seeds can help fight free radicals, potentially reducing signs of aging and promoting overall health.
Culinary Uses
Lotus seeds can be consumed in various forms:
Raw: They can be eaten raw as a crunchy snack.
Roasted: Roasted lotus seeds are a popular snack, often found in Asian markets.
Powder: They are used as a flour substitute in some recipes.
Soups and Stews: They are often added to soups and stews for their texture and nutritional benefits.
Desserts: Lotus seeds are also used in traditional desserts and sweets, particularly in Chinese cuisine.
Considerations
While lotus seeds are generally safe and beneficial, they should be consumed in moderation as part of a balanced diet. As with any food, it’s important to consider individual health conditions and consult with a healthcare provider if needed.
乡村烹饪 cuisine de village गाँव का खाना बनाना cucina del villaggio طبخ القرية Dorfkochen 村の料理 dorp koken 마을 요리 pagluluto ng nayon деревенская кухня cozinha da vila ഗ്രാമീണ പാചകം cocina del pueblo গ্রাম রান্না vesnické vaření landsby madlavning ចម្អិនអាហារតាមភូមិ kylän ruoanlaitto गाउँ खाना पकाउने masakan desa கிராம சமையல் masakan kampung หมู่บ้านทำอาหาร gotowanie na wsi köy pişirme làng nấu ăn ရွာချက်ပြုတ် μαγειρική στο χωριό villa coctione
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