Nutritional Value of Taro Root

TARO IS a starchy globular fleshy taproot of aroid family. The crunchy, underground root, known as corm, is one of the popular edible root vegetables in large parts Asia, Pacific islands, West Africa, and Amazonian regions of South America. Some of common names are cocoyam, dasheen, colocasia, elephants ear (plant and leaves), kalo, etc. In the Philippines it is locally known as Gabi. Taro is a large perennial herbaceous plant growing up to 5-6 feet. Its large heart shaped leaves with frilly edges, appear like large elephants ear at the end of long stout petioles. It grows best in marshy, wet soil and warm humid climates. The corm grows to the size of turnip, has globular or oblong shape with brown fibrous skin. The surface is marked with circular rings showing the points of attachment of scaly leaves. Inside its flesh has white to cream yellow color, but may have different colors depending on cultivar types. The average size corm weight about 2-4 pounds. Its delicious flesh has crisp in consistency and water chestnut like nutty flavor. More calories than potatoes Taro corm have more calories than potatoes. A 100g corm provides 112 calories. Its calorie mainly comes from complex carbohydrates known as amylose and amylopectin. However, they are very low in fats and protein than in cereals and pulses. Their protein levels are equivalent to that of other tropical food sources like yam, cassava, potato, banana, etc. Anti-oxidants The corms, however, are free from gluten. They feature high quality phyto-nutrition profile comprising of dietary fiber and antioxidants in addition to moderate proportions of minerals, and vitamins. Dietary fibers Taro is one of the finest source of dietary fibers: 100g flesh provides 4.1g or 11% of dailyrequirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food helps gradual rise in blood sugar levels. Rich in Vitamin A Taro leaves as well as yellow-fleshed roots have significant levels of phenolic flavonoid pigment antioxidants such as -carotenes, and cryptoxanthin along with vitamin A. A 100g fresh taro leaves provides 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for

maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps to protect from lung and oral cavity cancers. B-complex vitamins It also contains good levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin. Regulates blood pressure Further, the corms provide healthy amounts of some important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

GABI or Taro, Philippine vegetable

Taro root can be a great addition to a meal to make it heartier and healthier. Taro root is often substituted for a potato in many recipes, at it is also a starchy vegetable. According to Food Reference, taro roots are tubers that are actually toxic when they are raw and take on a "nut-like flavor when cooked." There are multiple nutritional benefits to the taro root, including the caloric content and the fiber content. Before adding tarot root to your favorite meal, you should understand the nutritional facts. Serving and Calories This guide focuses on the numbers provided by the USDA for one cup of sliced taro. This is taro that has been cooked and has not had any salt added. This is 132 g of taro. One serving has 187 calories. The majority of the calories in this serving come from the carbohydrates in the food, with 184 of the calories coming from these carbohydrates. Dietary Fiber and Fat Like many vegetables, taro root is great for those who are trying to watch their fat intake. One serving of taro root has only .1 g of fat per serving. This fails to even register as a single percentage of your daily amount of fat. Taro is high in beneficial nutrients, such as dietary fiber. One serving has 7 g of dietary fiber. This is 27 percent of your daily recommended amount of dietary fiber. Dietary fiber is important for two main reasons. Dietary fiber is great for the digestive system, as it helps to speed up the process and make the system regular. It can also help to lower cholesterol. Cholesterol and Sodium Those who are worried about high cholesterol and high sodium should look to add taro to their diet. They can avoid a high risk of heart issues and a risk of high blood pressure because of the lack of

cholesterol and sodium in the food. One serving has 0 mg of cholesterol. This same serving only has 20 mg of sodium. This is only 1 percent of your daily value of sodium. Many will add sodium to the food, however, when they add salt to the tubers. Vitamins Taro is high in a few vitamins that are important for the body. One serving has 11 percent of your daily value of Vitamin C. Vitamin C is an antioxidant that is important for multiple bodily systems and functions. While it cannot fight colds, Vitamin C will help to keep your immune system healthy and functioning properly. One cup of taro also has 19 percent of your daily amount of Vitamin E and 22 percent of your daily amount of Vitamin B6. Vitamin B6 is important for the immune system as well, whereas Vitamin E can help to reduce your risk of a heart attack (according to NutritionData). Minerals Taro has a lot to offer as far as minerals are concerned. One serving has 10 percent of your daily value of magnesium and phosphorus, while also offering 13 percent of your daily value of copper. Taro is an excellent source of potassium and manganese, with 18 percent of your daily value of potassium and 30 percent of your daily value of manganese. Potassium is important for the regulation of your heart functions and your blood pressure, while allowing your muscles to work as they should. Manganese is important for the "metabolism of proteins and fat" while helping out the immune system (according to NutritionData).