What are colocasia or taro leaves?
Colocasia leaves, or taro leaves, are large heart-shaped leaves from the colocasia esculenta plant, commonly called taro or arbi. These leaves are integral to many cuisines worldwide, particularly in tropical and subtropical regions.
Colocasia leaves have a distinct flavour and are rich in essential nutrients. They are a good source of dietary fibre, vitamins A and C, and minerals such as calcium and iron. The leaves are often used in traditional dishes, stuffed, rolled, or used as a wrap for various fillings.
Apart from their culinary applications, colocasia leaves possess medicinal attributes, thought to encompass antioxidant and anti-inflammatory advantages. Their consumption is linked to enhanced digestion and immune function.
This article will explore various health benefits of colocasia or taro leaves. Keep on reading!
Nutritional values of taro leaves
Taro leaves offer numerous benefits due to their high fibre and good carbohydrate content, which support digestion and contribute to weight loss goals. Let’s look at the nutritional content of the taro leaves per 100 gm.
| Nutrients | Amount |
| Calories | 42 Kcal |
| Carbohydrates | 6.7 g |
| Fibre | 3.7 g |
| Protein | 4.98 g |
| Fat | 0.74 g |
| Vitamin A | 4820 International Units (IU) |
| Vitamin C | 52 mg |
| Vitamin E | 2.02 mg |
| Vitamin K | 109 µg |
| Calcium | 107 mg |
| Iron | 2.25 mg |
| Potassium | 648 mg |
| Magnesium | 45 mg |
| Phosphorus | 60 mg |
| Zinc | 0.41 mg |
Health benefits of taro leaves
Let’s have a look at the various taro leaves benefits.
Prevents cancer
Taro leaves are abundant in vitamin C. This potent antioxidant aids in disease prevention and fights the harmful effects of free radicals, which can contribute to the development of various cancers and illnesses. By incorporating taro leaves into your diet, you can benefit from the valuable vitamin C content, supporting your overall health and well-being.
Boosts up your immune
Consuming a cup of taro leaves provides a significant amount of your daily requirement of vitamin C. By incorporating a few taro leaves into your daily diet, you can effectively enhance your immune system and promote overall well-being, shielding your body from various diseases and health concerns.
Keeps your eyes healthy
The benefits of taro leaves are abundant and extend beyond vitamin C. These versatile leaves, also known as arbi leaves, are packed with valuable nutrients, including a significant amount of vitamin A. Vitamin A plays a vital role in promoting optimal visual activity and preventing eye-related conditions such as cataracts, myopia, and blindness.
Minimises cholesterol levels in the body
Taro leaves are a remarkably nutritious food choice. They are naturally cholesterol-free and contain fat in mere amounts. One of the notable arbi leaves benefits is their significant content of dietary fibre and methionine. These elements play a crucial role in reducing cholesterol levels by effectively binding and breaking down fats and glycerol, particularly triglycerides.
Helps in weight loss
Taro leaves offer a remarkable advantage as they are low in fat and rich in protein. It makes them an excellent choice for individuals aiming to reduce body fat and promote muscle development. By incorporating taro leaves into your diet, you can enjoy their favourable nutrient profile, aiding you in achieving your fitness goals and promoting a leaner physique.
Helps in controlling blood pressure
Taro leaves, or arbi leaves, are a valuable source of essential fatty acids, including Omega-3. These fatty acids are essential in facilitating the proper functioning of hormones responsible for controlling the contraction and relaxation of arterial walls. This mechanism helps to maintain normal blood pressure levels with ease.
Helps in the progressive development of the foetus
Incorporating taro leaves into your diet can benefit you and your baby immensely during early pregnancy. As mentioned, Taro leaves are rich in minerals and essential nutrients but also contain folate. Folate is vital for the proper development and growth of the foetal brain and nervous system.
It is important to note that taro leaves should be cooked before consumption to ensure their safety and enhance their nutritional value during pregnancy.
Helps prevent anaemia
Taro leaves offer a notable advantage as they are rich in iron minerals vital in forming red blood cells. Additionally, the presence of vitamin C in arbi leaves enhances the absorption of iron by the body, ensuring the effective utilisation of this essential mineral.
Helps get wrinkle-free skin
Taro leaves are a rich source of the amino acid threonine, which is vital in synthesising elastin and collagen. These essential proteins are fundamental for maintaining healthy and radiant skin. They aid in preventing wrinkles, promoting skin rejuvenation, and contributing to a youthful complexion.
Helps in the increment of sperm count
Taro leaves, also known as arbi leaves, offer significant benefits for men due to their rich content of the essential amino acid arginine. Arginine plays a crucial role in supporting male reproductive health by promoting an increase in sperm count and maintaining the overall well-being of the reproductive system. By incorporating arbi leaves into their diet, men can leverage these advantages to support optimal reproductive function and fertility.
Are raw taro leaves poisonous?
Raw taro leaves contain calcium oxalate crystals, which can cause irritation and discomfort when consumed in raw form. These crystals may lead to itching or tingling in the mouth, throat, and lips. In some cases, ingesting raw taro leaves can cause more severe reactions.
It is essential to cook taro leaves thoroughly to make them safe for consumption. Cooking breaks down the calcium oxalate crystals and reduces their potential harm. Properly cooked taro leaves can be a nutritious addition to a balanced diet and offer various health benefits. However, cautiously handling and preparing taro leaves is crucial to ensure they are cooked adequately to avoid potential adverse effects.
Best taro leaves recipes
Taro leaves are incredibly versatile and can be used in various delicious recipes. Here are some of the best taro leaves recipes to explore:
- Taro leaf curry: A popular dish in many cuisines, taro leaf curry combines cooked taro leaves with aromatic spices, coconut milk, and other flavorful ingredients for a hearty and satisfying meal.
- Stuffed taro leaves: In this recipe, blanched taro leaves are filled with a delicious mixture of ground meat, spices, and herbs. The stuffed leaves are then steamed or baked to perfection, creating a delectable and nutritious dish.
- Taro leaf rolls: Taro leaves make a fantastic alternative to grape leaves in stuffed rolls. Wrap a bowl of seasoned rice and vegetable filling in the blanched leaves and steam or bake them for a tasty appetiser or main course.
Conclusion
The health benefits of taro or arbi leaves are genuinely remarkable. From being a rich source of essential nutrients like iron, vitamin C, and folate to offering potential advantages for skin health, reproductive health, and cardiovascular well-being, taro leaves are a valuable addition to a balanced diet. However, it’s important to note that taro leaves should be cooked thoroughly to neutralise any potential harmful effects.
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Frequently asked questions
Health advantages of taro leaves include nutritional richness, promoting digestive and heart health, helping in weight management, and acting as an energy booster.
Taro and elephant ear leaves differ in characteristics, primarily in size and edibility. Taro is cultivated for its underground corm, which is edible, while elephant ears are grown for their large decorative leaves and are not typically consumed.
The potential health benefits of the elephant plant, or elephant ears, include their ornamental beauty and ability to refine the air by removing toxins. However, regarding direct human consumption, the plant is not typically utilised for its health benefits.
Taro leaves do not have a high cholesterol content. They are low in fat and cholesterol, making them a favourable choice for individuals mindful of their cholesterol levels.
Taro leaves are considered alkaline, which can help balance the body’s pH levels and promote overall alkalinity.
Taro can benefit individuals with gastric issues, as it is low in fibre and easily digestible. However, individual tolerance may vary, and it is always advisable to consult a doctor for personalised dietary recommendations.
Colocasia, or taro, is not specifically recommended for those suffering from piles. It is advisable to seek medical attention and follow a specialised diet plan to address the condition.
Certain herbs known to aid in the recovery of liver damage include milk thistle, dandelion root, turmeric, and liquorice root. However, it is essential to consult with a doctor before incorporating these herbs into your regimen.
Consuming taro leaves in moderation is not generally associated with increased uric acid levels. However, individual sensitivities may vary, and it is advisable to monitor uric acid levels and consult with a healthcare professional if concerned.
Individuals with diabetes can consume taro as part of a balanced diet, as it has a lower glycemic index than other starchy foods. However, portion control and monitoring of blood sugar levels are essential, and it is best to seek guidance from a healthcare professional.
Colocasia, or taro leaves, is not specifically recognised for its benefits in managing arthritis. However, a well-rounded diet with anti-inflammatory foods may benefit individuals with arthritis, and consulting with a healthcare professional is recommended.
Colocasia does not directly affect blood pressure regulation. However, its low sodium and high potassium content can support overall heart health, possibly indirectly contributing to blood pressure management.
To remove calcium oxalate from taro leaves, it is essential to cook them thoroughly. Cooking breaks down the oxalate crystals and reduces their potential harm. Boiling, steaming, or sauteing taro leaves are standard methods to make them safe for consumption.
Colocasia leaves side effects, including itching. If itching occurs after consuming taro leaves, it could be due to an allergic reaction or sensitivity. It is advisable to discontinue consumption and seek medical advice for appropriate management and relief of symptoms.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.
References
- Ribeiro Pereira P, Bertozzi de Aquino Mattos E, Nitzsche Teixeira Fernandes Correa AC, Afonso Vericimo M, Margaret Flosi Paschoalin V. Anticancer and Immunomodulatory Benefits of Taro (Colocasia esculenta) Corms, an underexploited tuber crop. International Journal of Molecular Sciences. 2020 Dec 29;22(1):265. [Cited on 2023 July 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7795958/
- Mitharwal S, Kumar A, Chauhan K, Taneja NK. Nutritional, phytochemical composition and potential health benefits of taro (Colocasia esculenta L.) leaves A review. Food Chemistry. 2022 Jul 30;383:132406. [Cited on 2023 July 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/35176712/
- Gupta K, Kumar A, Tomer V, Kumar V, Saini M. Potential of Colocasia leaves in human nutrition: Review on nutritional and phytochemical properties. Journal of food biochemistry. 2019 Jul;43(7):e12878. [Cited on 2023 July 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/31353694/
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