14 Amazing Benefits Of (Arbi) Taro Vegetable

Written by Tanya Choudhary
ISSA Certified Specialist in Fitness & Nutrition

Taro root vegetable or Arbi as we better know it, originates from Malaysia and India, where it grows wild in wet or dry places (1). The taro leaves are heart shaped with white roots that are nutty in flavour. It can cause skin irritation when peeling.

Taro is also known as ‘Arbi‘ in Hindi, ‘Chamadumpa‘ in Telugu, dasheen, colocasia esculenta and ‘kacchalo‘ in Punjabi. It has many healing properties that are useful to get rid of many diseases.

Taro Root Benefits

Taro Root

Let us look at the top 14 benefits of taro root vegetable:

1. Reduces Fatigue:

Taro root is mainly consumed by athletes for long lasting energy. This is because it contains a low glycemic index which is good for athletes.

2. Weight Loss:

Taro roots can prove to be very beneficial for the ones who want to lose weight, since this has very a low caloric content. One cup of cooked taro can give you 187 calories (2).

3. Digestion:

This root contains a good amount of fiber that is useful for the digestive process. This gives you a feeling of being full for a longer time even after a small meal. Thus, eating taro roots can be useful to lose pounds and maintain your weight, since it has low calories and high fiber (3).

[ Read: Healthy Foods That Help Digestion ]

 4. Clears Stomach:

Foods that contains high amount of fiber are also known to boost the digestive process. This helps to eliminate the wastes from the body and prevent re-occurrence.

5. Heart Health:

One cup of taro has 0.1g fat and cholesterol, which helps to prevent hardening of the arteries. You can consume it several times without worrying about gaining weight or other health problems related to fatty foods like heart or kidney diseases. Taro roots can give 19% of the daily required Vitamin E that is required to prevent the risks of a heart attack.

6. Hypertension:

Hypertension or high blood pressure is mostly observed in the mid aged group of individuals which can be kept in control by consuming foods that are low in fat and sodium. One cup of taro gives only 20 mg of sodium that helps to maintain kidney problems and fluid retention.

7. Antioxidant:

Taro is one of the best sources of Vitamin C, since one cup of taro can give 11% of your daily requirement of Vitamin C. This acts as an antioxidant to remove toxins from your body and detoxifies it (4).

8. Immunity:

Vitamin C in taro is useful in regenerative functions and boosts the immunity of the body.

[ Read: Home Remedies To Boost Your Immune System ]

9. Low Glycemic Index Food:

Taro root has a Low Glycemic Index (5). This helps to break down glucose in the liver slowly and aids in weight loss and lowers blood sugar. This is also useful for hypoglycaemia as this provides long lasting energy.

10. Aging Process:

This is a very nutritious food that contains many Vitamins – A, C, B, minerals like copper, manganese, zinc, magnesium, calcium, iron, selenium, potassium, beta-carotene and cryptoxanthin. All these are good antioxidants that are useful to protect against diseases and slow down the aging process. This also contains protein and is gluten-free, cholesterol-free and low in sodium too.

11. Cancer:

Taro is very high in Vitamin A that has more than 160% of your daily requirement of Vitamin A. The leaves and roots of taro contain polyphenols which are great antioxidants to protect even from cancer (6).

12. Muscle Health:

Taro contains Vitamin E and magnesium that can protect you from cancer and heart disease (7). This also helps to maintain your blood pressure and is helpful for fluid regulation. Taro roots contain magnesium which is vital for muscle, bone and nerve health.

13. Amino Acids and Omega-3 Oils:

Taro root has more than 17 different amino acids that are essential to maintain good health (8). This also has Omega 3 and 6 oils which are required for maintaining cardiovascular health, cancer prevention, and other diseases.

[ Read: Food Rich In Omega 3 Fatty Acids ]

14. Cooking:

Taro roots and leaves both have great flavors. They can be cooked and impart a nutty flavor, whereas the leaves taste like cabbage. Taro roots are used to prepare curries, fried for chips, cakes, roasted, boiled, steamed, pureed etc.

Now you know, what is taro root and its amazing benefits, let’s look into its nutrition data.

Taro Root Nutrition Facts

PrincipleNutrient ValuePercentage of RDA
Energy112 Kcal6%
Carbohydrates26.46 g20%
Protein1.50 g3%
Total Fat0.20 g<1%
Cholesterol0 mg0%
Dietary Fiber4.1 g11%
Folates22 µg5.5%
Niacin0.600 mg4%
Pantothenic acid0.303 mg6%
Pyridoxine0.283 mg23%
Riboflavin0.025 mg2%
Thiamin0.095 mg8%
Vitamin A76 IU2.5%
Vitamin C4.5 mg7%
Vitamin E2.38 mg20%
Vitamin K1 µg1%
Sodium11 mg<1%
Potassium591 mg12.5%
Calcium43 mg4%
Copper0.172 mg19%
Iron0.55 mg7%
Magnesium33 mg8%
Manganese0.383 mg1.5%
Selenium0.7 µg1%
Zinc0.23 mg2%
Carotene-ß35 µg
Carotene-α0 µg
Cryptoxanthin-ß20 µg
Lutein-zeaxanthin0 µg

Hope you liked our post on taro root benefits. Have you tried Taro? Leave us your comments below.

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The one with a constant energy that can leave you awed, Tanya can jump around and talk for the whole day. If not found writing away the desired articles, she can easily be spotted glued to the youtube, eyes wide, spazzing over the perfection of her favorite singer. Functioning without music (Bollywood, Hollywood, Spanish, German, Korean, Chinese, Japanese, Thai and what not- Because music is music), and a big cup of tea is an impossibility for her. Ever heard of a totally weird soul that could go frenzy over the smell of a book, especially if it's a Dan Brown or Lee Child? Yep! That would be her.