Colocasia (arbi) is good for health

For many, colocasia (or Arbi in Hindi) has been a staple diet for over a thousand year. It can’t be eaten in raw form because its high calcium oxalate content makes it toxic.

Cooked colocasia is often used as a substitute for the potato. It is high in potassium and fiber, but also contains significant amounts of vitamin E and Magnesium, making colocasia a healthy food to add to your diet.

Energy:

Cooked colocasia possess more calories than potatoes; 100 grams providing 112 calories. The calories chiefly come from complex carbohydrates, amylose and amylopectin. However, the roots are very low in fats and protein than in cereals and pulses.

High In Fiber

It high fiber content helps in:

• reducing risk of cardiovascular disease (heart attacks, strokes)
• managing weight
• improving bowel movements

Most Americans consume about 15 grams of fiber daily, according to the American Dietetic Association, while the need is 25 to 30 grams. One-cup serving of cooked colocasia contains 6.7 g of fiber, thus helps meet approximately 25 percent of daily fiber requirements.

High in Vitamin E

Cooked colocasia is also high in vitamin E with 3.87 mg in a 1-cup serving. While the daily adult requirement of vitamin E is 15 mg, about 25% of daily Vitamin E can be obtained by 1-cup serving of cooked colocasia.

Vitamin E is a fat-soluble vitamin best known for its antioxidant activity, and foods rich in antioxidants are known to offer protection against heart disease and certain types of cancer.

Potassium-Rich

A 1-cup serving of cooked colocasia contains 639 mg of potassium. When included as part of a healthy diet, foods high in potassium can help control blood pressure. According to the American Heart Association, a healthy diet should include 4,700 mg of potassium a day and a one-cup serving of cooked colocasia can help meet 13 percent of daily potassium needs.

Good Source of Magnesium

One-cup serving of cooked colocasia helps meets 10 percent of the daily requirement of magnesium as a 1-cup serving contains 40 mg of magnesium. The daily requirement of magnesium for men is around 400 mg of magnesium daily, while for women it is 300.

Magnesium is needed for:

• bone health, muscle and nerve function
• immune health
• keeping blood pressure normal
• regulating blood sugar

Colocasia also provides healthy amounts of some of important minerals like zinc, coper, iron, and manganese