The Surprising Health Benefits of Taro Root

Taro is a plant belonging to the genus Colocasia, family Araceae, primarily distributed in Central and South Asia, the Malay Peninsula, and India. Over time, this type of plant has been introduced to Southeast Asia, Japan, China, the Pacific Islands, and later to Arabia and Africa. Today, it is considered a tropical crop cultivated in many locations worldwide.

1. Blood Sugar Regulation

Eating foods with a low glycemic index reduces the risk of heart disease and diabetes. Taro has a low glycemic index, which helps diabetic patients effectively control their blood sugar levels. Physical endurance increases when blood sugar is maintained at moderate levels, preventing it from dropping too low, which triggers insulin production.

Taro root also helps balance blood sugar levels; it reduces and controls lipid and triglyceride levels, thereby aiding in weight loss and maintaining a healthy Body Mass Index (BMI). Taro is also rich in nutrients such as protein, calcium, thiamine, phosphorus, riboflavin, niacin, and vitamin C, which are essential for healthy skin and overall well-being.

2. Improves Digestive Health

Taro root is high in fiber, making it an essential source for improving digestive health as it increases stool bulk, allowing for easier passage through the intestines. Consuming adequate fiber helps prevent constipation and irritable bowel syndrome.

Taro helps control appetite, making us feel fuller. (Image source: internet).

It also helps control appetite, as we feel fuller. Since our bodies cannot effectively digest fiber or resistant starch, they remain in the intestines longer. When they reach the colon, they are consumed by beneficial bacteria, promoting their growth.

Nutritional Value of Taro Root

• 100g of taro contains approximately 372.6 calories 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).
• 1.1g of protein
• 0.2g of fat
• 1g of ash
• 3.6g of fiber
• 19.2g of starch
• 1.3g of soluble fiber
• 15mg of vitamin C
• 38mg of calcium
• 87mg of phosphorus
• 41mg of magnesium
• 11mg of sodium
• 354mg of potassium
• 1.71mg of iron.

3. Helps Prevent Cancer

Taro root contains polyphenols, which are complex compounds derived from plants; they are natural antioxidants with many health benefits, including the ability to prevent cancer.

Quercetin is the main polyphenol found in taro, as well as in apples, onions, and tea. Quercetin can act as a “preventive chemical” because it can inhibit the growth of cancer cells. It has antioxidant properties that prevent damage from oxidation; it supports the process of programmed cell death and inhibits the proliferation of cancer cells at various stages.

According to an experiment conducted in vitro, taro cells can inhibit the growth of some prostate and breast cancer cell lines, although not all.

4. Boosts Immune Function

Taro root and other starchy vegetables play a vital role in enhancing immunity. They offer numerous nutritional and health benefits. They have antioxidant properties, lower cholesterol, regulate immunity, lower blood sugar, and possess antibacterial effects.

All these properties may be due to the bioactive compounds in taro, specifically phenolic compounds, glycoalkaloids, saponins, phytic acid, and bioactive proteins. Vitamin C enhances and protects the body against common illnesses such as colds, coughs, and flu. Antioxidants neutralize free radicals in the body and prevent cellular damage.

Taro has antioxidant properties, reduces cholesterol, and regulates immunity…

5. Improves Blood Circulation

Taro root contains resistant starch, a type of starch that is not digested in the small intestine and passes into the colon. Resistant starch creates a favorable environment for fermentation and fatty acid production. Its health benefits are numerous. Post-meal blood sugar and insulin responses decrease, and cholesterol and plasma triglycerides are lowered, improving overall insulin sensitivity. Fat reserves decrease, making it easier for blood vessels to function and minimizing the risk of blockage.

6. Promotes Skin Health

Vitamins A, E, and antioxidants found in taro help promote skin health. Both vitamins and antioxidants are known to rejuvenate damaged cells, reduce wrinkles, and minimize skin blemishes. They can also combat damage caused by free radicals, resulting in healthier skin. This is achieved by influencing intracellular signaling pathways responsible for skin damage. Thus, they provide protective effects against inflammation, light damage, or wrinkles.

7. Aids in Weight Loss

Taro contains a good amount of fiber. Consuming fiber, whether soluble or insoluble, is known to increase satisfaction after meals and reduce hunger. This is because fiber prevents waste from sticking together, forming a bulk that moves slowly but easily through the intestines. Fiber helps us feel full longer, leading to lower calorie consumption.

8. Possesses Anti-Aging Properties

Since taro is rich in antioxidants, it helps slow down the aging process of cells. Antioxidants repair damaged cells and replace them with new ones, keeping the body youthful for a longer period. They can also combat certain diseases and provide protection against UV rays.

9. Enhances Metabolism in Muscles

Taro is a rich source of magnesium and vitamin E. Both are known to increase metabolism and maintain normal muscle function. Dietary magnesium can enhance physical activity levels. It may improve walking speed, jumping ability, grip strength, and more. Vitamin E can effectively combat muscle fatigue and muscle contraction properties. Taro also contains carbohydrates essential for muscle recovery and energy replenishment after intense workouts.

10. Maintains Better Vision

Vitamin A, particularly in the form of beta-carotene and cryptoxanthin, are key antioxidants in taro that help improve vision and overall eye health. Vitamin A has been shown to be beneficial for lubricating dry eyes. It also reduces the risk of vision loss potentially caused by macular degeneration. Vitamin A, combined with lutein, can help improve conditions for those experiencing peripheral vision loss.

Consuming too many carbohydrates from taro can lead to fat storage and weight gain.

Side Effects of Taro Root

Taro contains a high amount of carbohydrates and starch. Starch is typically broken down into glucose and converted into energy. Consuming excessive carbohydrates from taro can lead to fat storage in the body and weight gain. Eating more carbohydrates than necessary in a day can increase blood sugar levels, putting you at a higher risk of diabetes.

Additionally, it’s best not to add many other ingredients like butter, sour cream, and other fatty components when preparing taro, as they can increase calorie content. Therefore, it is advisable to consume taro as a side dish or as a starchy meal alongside some vegetables. This keeps the meal balanced without excessive calories.

Pain Relief, Swelling, and Joint Inflammation Remedies from Taro

According to Traditional Chinese Medicine: All parts of the taro plant can be used medicinally.

Taro root has a neutral nature, a sweet-spicy flavor, benefiting the spleen, stomach, and large intestine; it helps dissolve masses, reduce lymph node swelling in the neck, stimulate appetite, promote bowel movements, and relieve constipation; it is commonly used to treat various types of swelling, abscesses, burns, arthritis, nephritis, and lymphadenopathy…

Taro leaves are spicy and cool; they have the effect of stopping diarrhea and reducing toxic swelling; they can be used to treat diarrhea, spontaneous sweating (sweating during activity), or night sweats.

Taro stems – the petioles have a spicy flavor and a cool nature; they help with diuresis, regulate digestive function, and reduce swelling; they assist in treating diarrhea, dysentery, and toxic swelling.

Taro flowers have a bitter flavor, a neutral nature, and are toxic; they are mainly used to treat stomach pain, hemoptysis, uterine prolapse, and hemorrhoids…

All parts of the taro plant can be used medicinally.

Recipe from Taro:

Ingredients: Taro, ginger – equal amounts;

How to use: Peel and cut the taro into small pieces, crush the ginger to extract the juice. Combine the taro with ginger juice and grind into a fine paste. Use a piece of gauze, spread the paste about 2-3 cm thick, and apply it to the affected area. Secure with a bandage. Change the dressing twice daily. (According to Medicinal Plants Reference).

Note When Using Taro

• Ginger and taro powder should be prepared and consumed on the same day.
• When using taro, the smaller tubers are more potent than the larger ones.
• For individuals prone to taro allergies, do not wash the taro with water before peeling. Instead, use a cloth or paper to clean off the dirt. In cases of allergic inflammation, crush fresh ginger, strain the juice, and apply it for washing.
• The ratio of taro to ginger can vary depending on the weather and individual constitution. Specifically, for those with a “heat” constitution experiencing pain due to heat, increase the amount of taro and reduce the ginger, using a ratio of 3 parts taro to 1 part ginger. Conversely, for those with a “cold” constitution experiencing cold-related pain, a ratio of 1 part taro to 2 parts ginger may be appropriate.

• Taro Propagation through Tissue Culture
• How do Super Sonic Bullets Cause Severe Injuries like a Volcanic Eruption?
• “Goddess of the Yangtze River” on the Brink of Extinction