Benefits of Taro Leaves and Side Effects

Taro leaves taste like spinach but require longer cooking time. They are commonly used in Asian, Caribbean, Middle Eastern, and African cuisines. Read on to discover the uses, health benefits, and potential side effects of taro leaves.

The taro plant, scientifically known as Colocasia esculenta, is one of the oldest cultivated plants, dating back to 5000 BCE in southeast Asia. It has spread to other regions, including the Pacific islands and Hawaii, where it holds cultural significance and is used in sweet dishes.

Taro plants, originally cultivated for their starchy roots, are now valued for their edible heart-shaped leaves.

Nutritional Value of Taro Leaves

Taro leaves are highly nutritious, containing low calories, high fiber, carbs, protein, and essential minerals like iron, phosphorus, magnesium, potassium, and calcium.

Health Benefits of Taro Leaves

Improved heart health: Taro leaves have been linked to a 15.8% reduction in the risk of heart disease. They help regulate blood pressure and maintain heart health due to their nitrates content. They are low in fat and cholesterol and can aid weight management.

Protection against illnesses: Taro leaves are a rich source of vitamin C and polyphenols, offering antioxidant properties that protect against cancer, autoimmune disorders, and heart disease.

Enhanced eye health: Taro leaves provide vitamin A, promoting visual acuity and preventing eye diseases like myopia, cataracts, and night blindness.

Protection against anemia: Taro leaves are a good source of iron, which aids in the production of hemoglobin and prevents iron-deficiency anemia.

Improved skin health: Taro leaves contain the amino acid threonine, which helps produce elastin and collagen, essential for maintaining healthy and youthful skin.

Support of a baby’s development: Taro leaves are particularly valuable during pregnancy due to their folate content, which supports the normal development of the baby’s brain and nervous system.

Side Effects of Taro Leaves

Raw taro leaves contain toxic oxalates, which can increase the risk of kidney stones and cause itching. Cooking taro leaves deactivates the oxalates, making them safe to consume.

How to Use Taro Leaves

To remove oxalates, cook taro leaves by boiling them for a few minutes or soaking them in water for at least 30 minutes. Longer boiling times are more effective in reducing oxalate content. Enjoy the nutritional benefits of taro leaves by incorporating them into your regular diet, ensuring they are cooked to avoid toxicity.

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Source: American Optometric Association

Source: Cleveland Clinic

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Source: FoodPrint

Source: Harvard T.H. Chan School of Public Health

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Source: Livestock Research for Rural Development

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Source: University of Pennsylvania

Source: USDA