Lotus Seeds: Health Benefits, Nutritional Value, and Culinary Uses

Lotus Seeds: Health Benefits, Nutritional Value, and Culinary Uses of This Superfood

Edible lotus seeds, commonly known as lotus nuts, come from the flowers of lotus plants, primarily the Nelumbo nucifera species, popularly called the Indian lotus. Chinese and Asian cuisines widely use these seeds, which offer several medicinal benefits.

Lotus Seeds’ Scientific Name

Nelumbo nucifera is the scientific name for the lotus plants from which these seeds are primarily obtained.

Description of Lotus Seeds

The tiny seeds are found inside the seed pods. Usually, a pod holds around twenty seeds, each of which is covered in a shell that solidifies as the seed dries.

Size: The seeds are between 0.30 and 0.90 inches in size.
Shape: The seeds have an oval or spherical form.
Color: Fresh seeds are green, but when they dry, they take on a cream or yellow hue.
Taste: Ripe, fresh seeds taste like freshly harvested, undried hazelnuts.

Lotus Cultivation:

Rhizomes and tubers are the usual sources of lotus plants, but they can also be grown from seeds. To harvest fresh seeds, soak dried seeds in water until green shoots appear; after the seeds sprout, plant them at the bottom of a large pot that can hold 400 to 500 litres of water. Rhizomes can also be planted in a pot that has a 25 to 35 cm thick layer of soil submerged under 10 cm of water. Finally, lotus plants can be grown in small pools or ponds.

Best Growing Conditions

Soil: Rich, clayey soils that have been generously fertilised with decomposed manure are ideal for Lotus plants.
Sunlight: These plants require a lot of sunlight to thrive healthily. Faster foliage growth is encouraged by direct sunlight.
Temperature: The rhizomes should be kept between 18 and 22°C to guarantee healthy growth.
Water: Lotus rhizomes should be planted in water at least 10 cm deep since they are water plants. As the plant grows, gradually raise the water level to 22 to 25 cm.”

Harvesting

When the flower reaches complete maturity and the seed heads are entirely ripe, the seeds are harvested. At this point, seeds are harvested, dried, and called “brown peel seeds.” On rare occasions, almost-mature green seed heads are plucked for their seeds. Upon drying, these seeds are marketed as “white seeds.

Inspiring Health Benefits of Lotus Seeds

Both fresh and dried seeds have several health advantages.
Seeds are a rich source of proteins, lipids, iron, carbohydrates, magnesium, zinc, and calcium, among other important nutrients.
They promote kidney, spleen, and heart health.
These seeds have anti-chronic diarrhoea properties.
They can increase appetite as well because of their astringent qualities.
Their soothing properties help control irritation and hypertension.
Seeds possess anti-aging qualities because of the L-isoaspartyl methyltransferase enzyme.

The Nutritional Value of Lotus Seeds

The following is a nutritional composition of 100 gm of raw seeds:

Calories: 89.00
Calcium: 44.00 mg
Carbohydrate: 17.28 gm
Cholesterol: 0.00 mg
Copper: 0.09 mg
Iron: 0.95 mg
Magnesium: 56.00 mg
Manganese: 0.62 mg
Monounsaturated Fat: 0.10 g
Niacin: 0.43 mg
Phosphorus: 168.00 mg
Polyunsaturated Fat: 0.31 g
Potassium: 367.00 mg
Protein: 4.13 gm
Riboflavin: 0.04 mg
Saturated Fat: 0.09 g
Sodium: 1.00 mg
Thiamin: 0.17 mg
Total Fat: 0.53 gm
Vitamin B6: 0.17 mg
Vitamin C: 0.00 mg
Zinc: 0.28 mg

Uses of Lotus Seeds

Lotus nuts, are highly valued for their many culinary and medicinal uses. They are used as adaptable ingredients in many different cuisines and are regarded as a nutritious staple in numerous cultures.

Edible uses

Fresh or dried, the raw seeds of lotus plants are a popular food.
They are turned into ‘Lotus Seed Paste,’ a staple of many Chinese pastries and delicacies.
This paste is used to fill cakes and pastries in Japanese cuisine.
When the seeds are cooked in syrup, they produce “crystallised seeds,” which have a nutty flavour and make a delicious snack.
Additionally, these seeds are used in congee, soups, and other culinary preparations.

Medical uses

Widely employed in conventional Chinese medicine.
Used as a remedy for diarrhoea.
Used to treat conditions associated with stress, such as palpitations and sleeplessness.

Various Lotus Seeds recipes

The seeds are extensively employed in many different recipes across different cuisines, primarily in Asia. Recipes include:

Lotus Seeds Soup,
Lotus Seeds Candied,
Lotus Seeds Pumpkin Soup,
Moon Cake,
Panjeeri,
Winter Rice Pudding with Dried Fruits
Chinese Sweet Red Bean Soup.

Using Lotus Seed during Pregnancy

Seeds of this plant not recommended for consumption during pregnancy.

How to Cook Lotus Seeds?

Before cooking, dried lotus nuts, which are easily found in stores, need to soak in water for the entire night. If fresh seeds are going to be consumed raw, they should be thoroughly cleaned.

How to Store Lotus Seeds?

Dry seeds can be preserved in airtight plastic jars by keeping them out of direct sunlight and in a cold, dry environment. For up to a week, fresh lotus seeds can be kept in dry zip-lock bags and refrigerated.

Interesting Facts About Lotus Seeds

Here are a few fascinating details regarding these seeds:

A main component of the Chinese confection known as “moon cake,” which is customarily consumed during Zhongqiu, a mid-autumn moon-watching celebration in China.
These seeds are known as “graine a voler” or “flying seeds” in some parts of the United States due to their tendency to spontaneously emerge from their pods after they have dried completely.
These seeds are used to make strings that are utilized in Hinduism for the goddess Lakshmi’s “jaap” (chanting).

Side Effects of Lotus Seeds

Though no known negative effects are linked to eating these nuts, some people may experience allergic reactions. Doctors recommend that patients taking medication for diabetes, high cholesterol, heart disease, or psychiatric disorders avoid eating lotus seeds.

Availability and Pricing of Lotus Seeds

Stores and online retailers offer both dried and fresh lotus nuts or seeds for sale. However, markets less commonly offer fresh seeds compared to dried ones, especially outside areas where lotus is cultivated. The price for 8 ounces of these seeds typically ranges from $15 to $20.

Due to its accessibility and multiple health benefits, seeds are becoming more and more popular as a nutritious food. Lotus plants are easy to cultivate because they need very little care, which adds to their increasing popularity.

Lotus Seeds: Health Benefits, Nutritional Value, and Culinary Uses of This Superfood