What are the differences between the effects of eating lotus root raw and cooked?

　　Autumn is the season when lotus roots are on the market in large quantities. The crisp, tender and juicy cold lotus root slices will whet your appetite, while the soft and glutinous stewed pork ribs and lotus root soup is also stomach-warming and nourishing. But you may not know that the same lotus root has very different effects when eaten raw and cooked. One is "cool" and the other is "warm", and they are suitable for completely different people and seasons. Eating the right food is good for health, but eating the wrong food can harm the body. Today I will tell you how to eat lotus root in the most healthy way.

What are the differences between the effects of eating lotus root raw and cooked?

　　Lotus root is a frequent guest on the autumn table. It not only tastes good, but also has high nutritional value. However, from the perspective of traditional Chinese medicine and nutrition, lotus roots eaten raw and cooked have completely different properties and effects and cannot be generalized.

　　1. Eating raw lotus root: it clears away heat and promotes fluid production, suitable for summer or those with a hot constitution.

　　Raw lotus root is cold in nature and has three major benefits:

　　1. Clear away heat and quench thirst: It can relieve "heat" symptoms such as dry mouth and irritability in summer. There is a folk saying that "autumn lotus root is the most nourishing", especially suitable for drinking fresh lotus root juice when the weather is dry.

　　2. Promote digestion: It is rich in dietary fiber and tannins, which can stimulate intestinal peristalsis and prevent constipation.

　　3. Enhance immunity: Vitamin C is more intact in the raw food state and has strong antioxidant capacity, which helps improve immunity.

　　Recommended recipes: cold lotus root slices, freshly squeezed lotus root and pear juice (paired with pear juice to moisturize the lungs).

　　Note: People with spleen and stomach deficiency and prone to diarrhea should not eat more to avoid aggravating cold symptoms.

　　2. Eating lotus root cooked: It strengthens the spleen and nourishes blood, suitable for autumn and winter or for people who are weak.

　　After heating, the properties of lotus root change from cold to warm, making it more suitable for tonic in autumn and winter.

　　1. Replenishing the spleen and stomach: Ripe lotus root can strengthen the spleen and stimulate the appetite, improve loss of appetite, and is especially suitable for the elderly, children and those with weak spleen and stomach.

　　2. Improve Qi and blood: Iron is easier to absorb after cooking and has a certain auxiliary effect on iron deficiency anemia.

　　3. Easy to digest: High temperature softens the fiber and reduces the burden on the gastrointestinal tract, making it more suitable for people with weak digestive function.

　　Recommended recipes: lotus root and pork ribs soup, glutinous rice lotus root, stir-fried lotus root.

Nutritional value of lotus root

　　1. Rich in vitamins and minerals, nourishing the body

　　Lotus root is rich in vitamin C, vitamin K, potassium, calcium, iron and other minerals. Vitamin C can resist oxidation and promote iron absorption. Potassium helps regulate blood pressure. Iron can help improve iron deficiency anemia. It is suitable for daily nutritional supplements, especially for people with weak constitutions.

　　2. Sufficient dietary fiber, protects the intestines and promotes metabolism

　　The dietary fiber content in lotus root is high, including soluble and insoluble fiber, which can promote intestinal peristalsis, increase stool volume, and relieve constipation.； At the same time, it can delay the absorption of sugar, help stabilize blood sugar, and reduce the absorption of cholesterol in the intestine, which is beneficial to intestinal health and metabolic regulation.

　　3. Contains unique nutrients to support health

　　Lotus root contains special ingredients such as mucin and tannins. Mucus protein can combine with bile salts in the body to promote their excretion and reduce fat absorption.； Tannins have a certain astringent effect and can alleviate mild diarrhea. Moreover, these ingredients are easily digested and absorbed by the human body and are suitable for consumption by all ages.

Things to note when eating lotus root

　　1. Control the amount of food consumed to avoid gastrointestinal discomfort

　　The starch content of lotus root is high. Excessive consumption may cause bloating and indigestion. Especially for those with weak digestive function, a moderate amount is required. It is recommended that adults consume no more than 200 grams per day. The cooking method is stir-frying and stewing. Avoid frying or excessive addition of sugar to reduce the burden on the gastrointestinal tract.

　　2. Wash thoroughly to ensure food safety

　　There are many ravines on the surface of lotus root, which can easily retain sediment and pesticides. It needs to be cleaned with a brush before eating, and soaked in clean water after peeling to prevent oxidation and blackening.； Be sure to cook it thoroughly when cooking. Raw or uncooked lotus roots may contain tannins and starch, which can easily cause bloating and diarrhea.

　　3. Special groups should eat with caution

　　For those with cold constitution (often afraid of cold, cold hands and feet, and diarrhea), eating raw lotus root may aggravate cold symptoms. It is recommended to choose cooked lotus root, or pair it with warm ingredients such as ginger and garlic.； Because lotus root contains starch, diabetic patients need to control their consumption to avoid blood sugar fluctuations. It is best to include it in their staple food intake.

　　No matter which way you eat it, it should be eaten in moderation, no more than 200 grams per day. Pregnant women, menstruating women and those who are physically weak after surgery are recommended to eat cooked food to avoid raw or cold stimulation. Only by choosing the right way to eat can you truly make lotus root a "good health food" for you. This autumn, don’t just eat it as a dish, mix it wisely according to your physique and eat healthier!