Introduction to plant-based foods:
Plant-based foods are foods that are derived wholly or partially from plants, including fruits, vegetables, nuts, seeds, whole grains, and legumes. These foods are known for their remarkable health benefits to the human body, including reduced risk of chronic illnesses, balanced weight, improved digestion, and enhanced mood.
Health Benefits of Arrowroot:
Arrowroot, a less popular plant-based food, is believed to offer numerous health benefits. Some of the potential health benefits of arrowroot include:
- Enhancing digestion: Arrowroot is a source of dietary fiber, which is essential for a healthy digestive system. The fiber helps to move food through the digestive system and ease constipation.
- Supporting healthy immune function: Arrowroot contains nutrients like zinc, copper, and iron that help in the production of white blood cells which enhance immunity.
- Improving heart health: Arrowroot is low in fat and rich in potassium which helps to lower blood pressure and reduce one’s risk of stroke and heart diseases.
- Promoting healthy skin: Arrowroot is a rich source of vitamin B6 which is essential for smoother and glowing skin.
Nutritional Information and Value of Arrowroot:
Arrowroot is a nutrient-dense food that is low in calories. One hundred grams of arrowroot contains:
- Calories: 65
- Carbohydrates: 13.39 g
- Protein: 0.26 g
- Fiber: 3.4 g
- Fat: 0.13 g
- Vitamin B6: 0.077 mg
- Potassium: 454mg
- Iron: 2.63mg
Ways to incorporate Arrowroot into your diet:
Arrowroot can be consumed in numerous ways, including:
- Adding it to soups and gravies as a thickening agent
- Using it as a gluten-free alternative in baking and cooking
- Using it as a base for puddings and smoothies
- Incorporating it into homemade baby foods as it is gentle on the digestive system.
Potential Risks or Allergies associated with Arrowroot:
Although Arrowroot is generally considered safe for consumption, those with allergies to tubers like potato, yam, and cassava may also be allergic to arrowroot. It is essential to consult a doctor before incorporating arrowroot into your diet.
Conclusion on the importance of a balanced plant-based diet:
A balanced plant-based diet offers numerous health benefits to the body. Arrowroot, a less popular plant-based food, offers a variety of essential nutrients that promote overall health. Incorporating arrowroot into your daily diet and other plant-based foods can help improve overall health and reduce the risk of chronic diseases.
References:
- U.S. Department of Agriculture. (2019). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168343/nutrients
- Ferrer, R., Arrizon-Rivera, J., Marcos, J., & CalderΓ³n-Santoyo, M. (2018). Arrowroot (Maranta arundinacea L.): Structure, composition, physicochemical properties, and food applications. Food science & nutrition, 6(3), 640-649.
- Wamunyokoli, F., & Muyonga, J. H. (2008). Composition, digestibility and sensory evaluation of formulated complementary foods supplemented with different legume flours and arrowroot (Maranta arundinacea) starch. African Journal of Food Science, 2(2), 15-22.
