When it comes to fulfilling our nutritional requirement, we really don't need to look far for foods that fulfil it. Dig into the deep well of the Indian subcontinent and you'll find everything you need to stack up your pantry with foods full of nutrition. There are some foods that we have been eating all our lives but they somehow slid into oblivion. Arbi (or taro root) not just brings good taste but also a world of health benefits to the plate. Yet, it remains devoid of the recognition it truly deserves. Arbi is a starchy root vegetable that has a brown-coloured fibrous exterior and a white, slightly slimy flesh inside.
Both the leaves and root/tuber/corm of arbi are used for cooking. It carries a unique mix of a deep nutty and a mild sweet taste. The vegetable is usually turned into a savoury dish but it can also be used to create sweet dishes. Its soft, creamy flesh makes for a luscious meal. More than its great taste, arbi should be included in the diet for its innumerable health benefits.
Arbi Nutrition -
| Nutrient | Unit | Value per 100 g | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Proximates | ||||||||||||
| Water | g | 63.8 | ||||||||||
| Energy | kcal | 142 | ||||||||||
| Energy | kJ | 594 | ||||||||||
| Protein | g | 0.52 | ||||||||||
| Total lipid (fat) | g | 0.11 | ||||||||||
| Ash | g | 0.97 | ||||||||||
| Carbohydrate, by difference | g | 34.6 | ||||||||||
| Fiber, total dietary | g | 5.1 | ||||||||||
| Sugars, total | g | 0.49 | ||||||||||
| Minerals | ||||||||||||
| Calcium, Ca | mg | 18 | ||||||||||
| Iron, Fe | mg | 0.72 | ||||||||||
| Magnesium, Mg | mg | 30 | ||||||||||
| Phosphorus, P | mg | 76 | ||||||||||
| Potassium, K | mg | 484 | ||||||||||
| Sodium, Na | mg | 15 | ||||||||||
| Zinc, Zn | mg | 0.27 | ||||||||||
| Copper, Cu | mg | 0.201 | ||||||||||
| Manganese, Mn | mg | 0.449 | ||||||||||
| Selenium, Se | µg | 0.9 | ||||||||||
| Vitamins | ||||||||||||
| Vitamin C, total ascorbic acid | mg | 5 | ||||||||||
| Thiamin | mg | 0.107 | ||||||||||
| Riboflavin | mg | 0.028 | ||||||||||
| Niacin | mg | 0.51 | ||||||||||
| Pantothenic acid | mg | 0.336 | ||||||||||
| Vitamin B-6 | mg | 0.331 | ||||||||||
| Folate, total | µg | 19 | ||||||||||
| Folic acid | µg | 0 | ||||||||||
| Folate, food | µg | 19 | ||||||||||
| Folate, DFE | µg | 19 | ||||||||||
| Choline, total | mg | 21.3 | ||||||||||
| Vitamin B-12 | µg | 0 | ||||||||||
| Vitamin B-12, added | µg | 0 | ||||||||||
| Vitamin A, RAE | µg | 4 | ||||||||||
| Retinol | µg | 0 | ||||||||||
| Carotene, beta | µg | 39 | ||||||||||
| Carotene, alpha | µg | 0 | ||||||||||
| Cryptoxanthin, beta | µg | 22 | ||||||||||
| Vitamin A, IU | IU | 84 | ||||||||||
| Lycopene | µg | 0 | ||||||||||
| Lutein + zeaxanthin | µg | 0 | ||||||||||
| Vitamin E (alpha-tocopherol) | mg | 2.93 | ||||||||||
| Vitamin E, added | mg | 0 | ||||||||||
| Vitamin D (D2 + D3) | µg | 0 | ||||||||||
| Vitamin D | IU | 0 | ||||||||||
| Vitamin K (phylloquinone) | µg | 1.2 | ||||||||||
| Lipids | ||||||||||||
| Fatty acids, total saturated | g | 0.023 | ||||||||||
| 4:00 | g | 0 | ||||||||||
| 6:00 | g | 0 | ||||||||||
| 8:00 | g | 0 | ||||||||||
| 10:00 | g | 0 | ||||||||||
| 12:00 | g | 0 | ||||||||||
| 14:00 | g | 0 | ||||||||||
| 16:00 | g | 0.019 | ||||||||||
| 18:00 | g | 0.003 | ||||||||||
| Fatty acids, total monounsaturated | g | 0.009 | ||||||||||
| 16:1 undifferentiated | g | 0 | ||||||||||
| 18:1 undifferentiated | g | 0.009 | ||||||||||
| 20:01 | g | 0 | ||||||||||
| 22:1 undifferentiated | g | 0 | ||||||||||
| Fatty acids, total polyunsaturated | g | 0.046 | ||||||||||
| 18:2 undifferentiated | g | 0.032 | ||||||||||
| 18:3 undifferentiated | g | 0.014 | ||||||||||
| 18:04 | g | 0 | ||||||||||
| 20:4 undifferentiated | g | 0 | ||||||||||
| 20:5 n-3 (EPA) | g | 0 | ||||||||||
| 22:5 n-3 (DPA) | g | 0 | ||||||||||
| 22:6 n-3 (DHA) | g | 0 | ||||||||||
| Fatty acids, total trans | g | 0 | ||||||||||
| Cholesterol | mg | 0 | ||||||||||
(Also Read: Sabut Arbi Recipe)
Health Benefits Of Arbi
1. Weight Loss
Arbi is an excellent source of dietary fibre that keeps us full for a long time and prevents high intake of food. A 100 gram portion of arbi contains 5.1 grams of fibre. Its low caloric content also facilitates weight management and aids in losing extra kilos.
2. Helps In Combating Diabetes
Arbi is a known low glycaemic food that slows down the process of breaking down of glucose in the liver. It also contains resistant starch that is not easily absorbed and digested. This slows down the rise of blood sugar level after a meal. Its corm is packed with complex carbohydrates, which is again not easily digestible.
3. Protects Heart
The high fibre content of arbi reduces the cholesterol level in the body. Arbi is a zero fat and zero cholesterol food. It also contains a good amount of vitamin E that fights off cardiovascular issues to a large extent.
(Also Read: Fried Arbi Recipe)
Arbi can be used to make a number of delicious meals
4. Provides A Number Of Antioxidants
Arbi contains plant-based compounds called polyphenols (mainly quercetin) that may provide protection from deadly diseases like cancer. Arbi leaves, teeming with antioxidants, beta carotenes and vitamin A, work to provide overall wellness.
5. May Control Hypertension
Arbi is a zero fat and low sodium food that meets the requirement of a diet charted out for patients with high blood pressure.
The advantages of eating arbi are many and are not limited to the above-mentioned points. It's time for arbi to come out of its limbo and gain some fame in the world of health.