Taro leaves
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
12
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 7.5 (63.4%) |
| Protein | 5.6 (47.1%) |
| Fat | 1.9 (15.7%) |
| Total | 12 (100%) |
Serving: 1 cup [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 24 (85.7%) |
| Carbohydrate | 1.9 (6.7%) |
| Protein | 1.4 (5.0%) |
| Ash | 0.5 (1.9%) |
| Fat | 0.2 (0.7%) |
| Total | 28 (100%) |
Serving: 1 cup [28g]
Benefits
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High in vitamin C and antioxidants which help boost immunity and protect cells from damage
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Rich in vitamin A which is important for vision health and cell growth
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Good source of fiber which aids digestion and helps manage blood sugar levels
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Contain various minerals like calcium, magnesium, potassium which are essential for bone, heart and muscle health
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Low in calories but high in nutrients making them a healthy part of a weight loss diet
Risks
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Taro leaves contain oxalates which can interfere with absorption of calcium and lead to formation of kidney stones in some people
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Raw taro leaves may contain antinutrients like phytates and tannins which can reduce absorption of minerals like iron and zinc
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Raw taro leaves are high in purines which can trigger gout attacks in people with gout
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Raw taro leaves may contain trace amounts of calcium oxalate crystals which can cause minor irritation and inflammation in the mouth and throat
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Eating large amounts of raw taro leaves may cause stomach upset like nausea, vomiting or diarrhea in some individuals due to presence of raphides (calcium oxalate crystals)
Additional Information
Taro leaves, raw, are a highly nutritious food product that offers numerous health benefits. These leaves, which are commonly used in various cuisines around the world, are packed with essential vitamins, minerals, and antioxidants. However, it is important to note that there are also some potential risks associated with consuming raw taro leaves.
First and foremost, taro leaves are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Additionally, a diet rich in fiber has been linked to a reduced risk of heart disease, stroke, and certain types of cancer.
Raw taro leaves are also a great source of vitamins and minerals. They are particularly rich in vitamin A, which is essential for maintaining healthy vision, supporting the immune system, and promoting cell growth and development. Taro leaves also contain significant amounts of vitamin C, which is crucial for boosting the immune system, promoting collagen production, and enhancing iron absorption.
Furthermore, taro leaves are an excellent source of folate, a B-vitamin that is essential for pregnant women as it helps prevent neural tube defects in babies. Folate is also important for the production of red blood cells and DNA synthesis. Additionally, taro leaves provide a good amount of vitamin E, which acts as a powerful antioxidant, protecting the body's cells from damage caused by free radicals.
In terms of minerals, taro leaves are a rich source of potassium, an essential electrolyte that helps regulate blood pressure, maintain proper heart function, and support muscle contractions. They also contain significant amounts of calcium, which is vital for maintaining strong bones and teeth, as well as iron, which is necessary for the production of red blood cells and oxygen transport throughout the body.
Despite the numerous nutritional benefits, there are some risks associated with consuming raw taro leaves. Taro leaves contain calcium oxalate crystals, which can cause irritation and discomfort in the mouth and throat when consumed raw. These crystals can be neutralized by cooking the leaves, so it is advisable to cook taro leaves thoroughly before consumption to eliminate this potential risk.
It is also important to note that taro leaves, like many other leafy greens, contain naturally occurring compounds called anti-nutrients. These compounds can interfere with the absorption of certain nutrients in the body. However, the levels of anti-nutrients in taro leaves are generally considered to be low and are unlikely to cause any significant negative effects unless consumed in extremely large quantities.
In conclusion, raw taro leaves are a highly nutritious food product that offers numerous health benefits. They are rich in fiber, vitamins A, C, and E, folate, potassium, calcium, and iron. However, it is important to cook taro leaves thoroughly to neutralize calcium oxalate crystals and minimize potential risks. Incorporating taro leaves into a balanced diet can contribute to overall health and well-being.