Malanga root benefits

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Malanga root benefits

Malanga is a root vegetable that is popular in South America. It looks similar to a potato, except its skin is a bit hairy. The flesh varies in color and can be pink, yellow or white.

You can dry malanga to make a flour that can be used instead of wheat flour, or you can peel and cook the malanga like you would a potato.

malanga root benefits

Both malanga and potato contain a number of essential nutrients. The same serving size of boiled potato will provide you with 45 calories and 1 gram each of fiber and protein. Although the malanga contains more calories than the potato, it also contains more fiber, which is helpful for limiting your risk of digestive issues, heart disease and diabetes. The overall vitamin content of malanga and potato are very similar, although they don't contain exactly the same vitamins.

Both malanga and potato will provide you with small amounts of vitamin C and thiamine, with the potato having a higher vitamin C content. The malanga also provides you with folate and riboflavin, and the potato contains niacin and vitamin B You need vitamin C for growing and repairing tissues in your body and for removing free radicals that could otherwise damage your cells.

B vitamins are essential for turning the foods you eat into energy and keeping your skin and hair healthy. The malanga is more mineral-rich than the potato.

The malanga and potato both contain potassium, phosphorus and magnesium, but the malanga contains more of these nutrients and also contains small amounts of calcium and iron.

Potassium, phosphorus, magnesium and calcium are all important for heart, nerve and muscle function. Potassium also limits your risk for high blood pressure. Phosphorus helps create energy from foods, and magnesium is important for your immune system.

Calcium and magnesium make your bones and teeth strong, and iron is necessary for cell growth and transporting oxygen around your body. Both of these starchy vegetables are nutritious as long as they are not cooked with a lot of fat. The higher fiber content of the malanga makes it a bit lower on the glycemic index than the potato, so it will not increase your blood sugar levels as quickly. Malanga shouldn't be eaten raw, but it is very hypoallergenic, so most people can consume it cooked without any problems.

Based in Massachusetts, Jessica Bruso has been writing since She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Skip to main content. Bruso, Jessica. Malanga vs. Healthy Eating SF Gate. Potato" last modified November 27, Note: Depending on which text editor you're pasting into, you might have to add the italics to the site name.

Customer Service Newsroom Contacts.People have farmed malanga, a root vegetable, for longer than they have farmed many other plants.

Originally a rainforest species, malanga grows well in a wet and humid environment. It is a fast growing herbaceous plant. Other names for it include cocoyam, yautia, tannia, taro, and tanier.

In fact, experts say that there are 50—60 different types of Xanthosomaand the names cocoyam and taro may refer to species that are similar to but not identical to malanga. People also cultivate malanga, or Xanthosoma sagittifoliumfor its tubers. These are high in starch. Edible tubers, or cormels, form in the soil at the base of the plant.

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A large central tuber corm develops, with a cluster of cormels. These cormels are grayish brown to black lateral tubers, and they form around the corm. A tuber is a bulky storage part of the root. Malanga is a versatile vegetable, and it is easy to grow. For this reason, experts believe that it could play a role in providing a sustainable source of food in areas where food may be scarce.

In this article, we take a look at malanga, its nutritional content, possible health benefits, and how to include it in the diet. Malanga probably first grew in the tropical rainforests of South America. However, people took it to other areas to cultivate it. In time, it spread from these areas, and it now grows wild in many places. The malanga plant has sizeable leaves and may grow up to 2 meters 6 feet tall.

The part that people mainly eat is the tuber. The tubers grow underground and are similar in size to a potato. People should remove the brown, hairy skin of the tubers before eating them. The flesh of the malanga root is light colored. People can use a variety of cooking methods to prepare it, such as baking, frying, and stewing.

Some people also grind malanga to make flour for baking. Learn about another healthful vegetable called moringa here. People usually eat the tuber of the malanga plant. A cup of boiled malanga can provide over 7 grams g of fiber, depending on the type of malanga. Also, the authors of a rodent study found that the leaves of taioba, which is one type of malanga, are rich in fiber.

The Dietary Guidelines for Americans — suggest that adults consume around 28— Indeed, there is evidence to suggest that a high fiber diet can improve cholesterol levels and reduce the risk of cardiovascular disease.

In the study mentioned above, rats consumed different types of high fat diet. Those that ate the malanga leaf alongside fatty foods had significantly lower levels of total cholesterol than the others. This suggests that the fiber contained within malanga can help manage cholesterol levels.It is a bitter herb that is used to promote digestion and stimulate appetite and production of digestive fluids.

It is also used traditionally for hiccups, nausea, vomiting, chronic gastritis, and ulcers in the digestive tract. The rootstock of galangal has shown an inhibitory effect in vitro on many pathogenic bacteria like anthrax bacillus, hemolytic streptococcus and various strains of Staphylococcus.

In the Middle East, there is a tradition of using the herb as a remedy for rheumatic pains and arthritis. In traditional Chinese medicine, galangal root is regarded as a warming herb that can be used for stomach pain, vomiting, hiccups, and diarrhea. The herb has been used in both Chinese and Ayurvedic medicine since ancient times and still is. Galangal was first brought from Asia to England and northern Europe in the 13th century by the crusaders and soon became a popular spice as well as medicine.

Galangal is closely related to languas galanga Alpinia galanga and ginger Zingiber officinale. The herb is highly aromatic and has mild spicy flavor, and it is used extensively in the Indonesian cuisine. The galangal rhizomes contain volatile oil, methyl cinnamate, eugenol and volatile diarylheptanoids, known as galangol.

Furthermore, the plant contains gingerol, flavonoids galangin, galanginmethyl ether, and Kaempferidestarch, tannins, and resins. The fresh or dried roots rhizomes are used in herbal medicine.

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The roots are harvested at the end of the growing season from plants that are years old. Galangal root is used as a tincture, a decoction or in powder form and as a medicine, the recommended daily dose of the herb is usually around 6 g. As a tea — use half to one teaspoon of the coarsely ground root in a cup of boiling water and steep for minutes. Drink three cups daily half an hour before meals. To enhance digestion, use 20 drops of tincture in 1 ml of warm water three times daily.

For nausea and motion sickness use the tea or mg of ground root in capsules twice daily. Lesser galangal, small galangal, galanga, galingale, gargaut, India root, east India root, east India catarrh root, China root, Chinese ginger, Siamese ginger, ginger root, colic root, lille galangarod DanishEchter Galgant Germangao liang jiang Chinese.

Galangal is endemic to Thailand, Vietnam and Southeast China and today it is cultivated on a large scale in many countries in Southeast Asia, primarily in China, Malaysia, Thailand, and India.

Galangal is a perennial plant of the Zingiberaceae family the ginger family that can grow up to five feet or cm in height. It has a dark reddish-brown, cylindrical and fleshy rootstock rhizome. The flower stems are long, narrow with lanceolate leaves that surround the stem as a sheath. The orchid-like flowers are white with red veins. The fruits are red fleshy berries, the size of peas, that usually contain three dark brown seeds with rather unpleasant taste.

Portland, Oregon, Timber Press Williamson, Elisabeth M. Essex, Saffron Walden Pharmacognosy Journal. Materia Medica. Seattle, Washington, Eastland Press Inc. London, Dorling Kindersley Clevely, Andi; Katherine Richmond et al.

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London, Hermes House New York, Pocket Books Tierra, Michael: Planetary Herbology. Twin Lakes, Lotus Press Skenderi, Gazmend: Herbal Vade Mecum.If you happen to be near a Hispanic market and are looking for a new food to add to your repertoire, you might want to consider giving malanga a try. A tropical root vegetable from South America, malanga is good baked, mashed or roasted. Including this root vegetable in your diet can help you meet your daily fiber and potassium needs.

Plus, it's considered one of the least allergenic foods, according to the University of Florida, making it a good choice for anyone with severe food allergies.

malanga root benefits

Eating foods rich in potassium helps control blood pressure by lowering the effects of sodium, according to the American Heart Association, and it is recommended that you get 4, milligrams of potassium a day from food. A high potassium diet is not healthy for everyone, however. The elderly and people with kidney disease should talk to their doctors first about potassium before upping their intake.

Malanga is also a good source of fiber. Most Americans don't get enough fiber in their diet, averaging about 15 grams a day, according to the Academy of Nutrition and Dietetics. Women need 25 grams of fiber a day and men 38 grams. Adding more fiber-rich foods to your diet like malanga not only helps improve constipation but may also make it easier for you to maintain a healthy weight and lower your risk of heart disease.

Food allergies are a growing concern in the United States, according to Food Allergy Research and Education, affecting as many as 15 million people. Wheat is one of the top eight food allergens, and not being able to eat wheat or wheat products can significantly limit your food choices. Milled into flour, hypoallergenic malanga can be used as a substitute for wheat flour when making foods such as pancakes, bread, cookies, doughnuts or muffins.

Carbs are you body's preferred source of energy, and necessary for fueling your hard-working muscles and organ systems. As a complex carb, malanga digests more slowly than a simple carb such as soda.

This helps maintain blood sugar levels and keeps you feeling energized longer. Nutrition Nutrition Basics Food and Health. What Are the Health Benefits of Malanga? By Jill Corleone. Jill Corleone. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Bach, M.

All you need to know about malanga

Corleone holds a Bachelor of Science in nutrition. A slice malanga root on a cutting board. Share this article.If you are lucky enough to live in a neighborhood populated by Caribbean or South American grocers, have lived or visited those areas, or are yourself from the tropics or South America, then you may be familiar with malanga root uses. Malanga is very similar to taro and eddo, and can be easily confused with them.

In fact, in some areas, malanga root is called eddo, as well as yautia, cocoyam, coco, tannia, sato-imo and Japanese potato. The plant is grown for its tubers, or belembe or calalous, which are used in a variety of dishes.

malanga root benefits

At the base of the plant is the corm or tuber around which radiate smaller corms. The young leaves are edible and used like spinach. The exterior hides the crisp interior yellow to reddish flesh.

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In South America and other tropical regions, malanga tubers are commonly cultivated for use in the cuisines of those regions. The flavor is like a starchy nut. The tuber is high in calories and fiber along with riboflavin and folate. It also contains a modicum of iron and vitamin C. It is often ground into flour but is also stewed, grilled, and sliced and then fried. For people with food allergies, malanga flour is an excellent substitute for wheat flour.

This is because the starch grains contained in malanga are smaller, thus more easily digestible which reduces the risk of allergic reaction.

As mentioned, the young leaves are also edible and are often used in stews and other dishes. In Cuba and Puerto Rico, malanga features prominently in such dishes as alcapurrias, mondongo, pastels and sancocho; while in the Caribbean, the young leaves are integral to the famous callaloo.

Basically, malanga root can be used anywhere you would use a potatoyam or other root veggie. As with most other species of Araceae, malanga root contains calcium oxalate and saponin, whose bitter taste and toxic effects are cancelled out during cooking. When the root is cooked, it softens and is ideal for use as a thickener and to make creamy dishes.

The root is also often cooked down and mashed as potatoes for a creamy side dish. Malanga can be peeled, grated and then mixed with flour, egg, and herbs to make fritters.

Fresh malanga root can be kept at room temperature for a few weeks and even longer if kept in the refrigerator. There are two different malangas. Malanga blanca Xantyosoma sagittifikiumwhich is grown on dry land, and malanga Amarillo Colocasia esculentawhich is grown in boggy areas. Malanga plants need full sun, temperatures above 68 degrees F.

Propagate by planting the entire main tuber or secondary tubers of just a piece of the main tuber. If you are using seed pieces, cure them first by dipping them into a fungicide and then allow to air dry for 2 hours. Plant inches deep in rows spaced 72 inches apart. Use an organic mulch to retain moisture and apply a fertilizer, three times. Feed the plant first at 2 months and thereafter at 5 and 7 months.

Read more articles about Malanga. Friend's Email Address. Your Name. Your Email Address. Send Email. Image by BWFolsom. Malanga Plant Info Malanga is very similar to taro and eddo, and can be easily confused with them. What is a Malanga Root? Malanga Root Uses In South America and other tropical regions, malanga tubers are commonly cultivated for use in the cuisines of those regions.

Growing Malanga Roots There are two different malangas.There are many great tasting roots that grow all over the world and malanga root is another one which has many health benefits. And as the climate of the world become warmer we need to look at new tropical foods that are coming to the US and other parts of the world that can sustain our growing population.

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Plus malanga root is very tasty, and it can be used just like potatoes, plus it can be made into flour for baking and chips. Most malanga is white inside with slight purple specks throughout the flesh. Potassium — Malanga root contains a good amount of potassium which is important for water regulation and heart contraction, and it also helps lower blood pressure. Diabetics — Malanga has a relatively low glycemic index of 50 compared to potatoes and thus breaks down into sugars slowly making it great for diabetics.

Good Carbs — A full cup of malanga contains 48 grams of good carbs which is important for those who are working out, for runners, or anyone who has a physically demanding job and needs carbs to keep them moving. Plus when times are hard and calories are needed malanga will sustain a person until things are better. High in Fiber — A full cup of malanga contains 9 grams of fiber. Fiber is important for creating a good environment for the production of good bacteria in our gut Probiotic Bacteria and thus boosting up our immune system preventing disease.

In fact malanga contains 3 times more fiber than potatoes. Gluten Free Flour — Malanga can be made into a flour which is totally gluten free. And malanga flour can be used for cooking and baking. Nightshade Free — Malanga is a nightshade free root veggie.

So if a person is sensitive to the nightshade veggies then malanga is a great food to try. Great for Baking — Malanga flour can be made into cookies, breads, pancakes, muffins, donuts, cakes, and anything else that regular wheat flour can be use for.

Protein — One cup of cooked Malanga contains 3 grams of protein, which is more protein than found in potatoes. Also contains — Malanga also contains B-Vitamins and some Vitamin C, and malanga also contains more magnesium, phosphorus, and potassium than that found in potatoes. Magnesium is important for enzyme production, potassium for cardiovascular health, and phosphorus for strong bones.

And malanga also contains calcium and iron for strong bones and anemia. Weight Loss — Because malanga is high in fiber it digests slowly and thus helps to prevent hunger and promotes weight loss. Cooking — Malanga is a large root which is creamy and nutty, thus if peeled and cut into pieces and boiled it makes a great mashed malanga which is a real treat… like mashed potatoes but even creamier. And malanga can also be baked and roasted or fried like potatoes.

Google recipes for malanga and lots of tasty recipes will come up. And malanga soup just like potato soup is to die for… and malanga can also be made into chips just like potato chips. Finding — Fresh malanga root and malanga flour can be found at most Latin and Asian Markets.

And fresh malanga and flour are also for sale on-line… and can be found on Amazon. Feel Free to Share — This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.

Paul Haider — Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www. Haider via www. You are commenting using your WordPress.Since the dawn of human civilization until today, plants have given many benefits to human health and have became one important source of medicine especially in traditional medication. Some herbs are well known as best source of natural chemical compunds which have effects to human body.

One of the herb that has been used familiarly is galangal. The usage of galangal in medication and culinary field is originated from South Asian country especially Indonesia and Thailand.

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It has many common names in some countries. Galangal Alphina galanga is herbal tuberous plant from genus Alphina. It is sometime confusingly with Kaempferia galanga or Kencur. Galangal is perrenial plant which can grow around year with 1.

The green leaves of galangal elongates 20 — 60 in length also 4 — 15 in width. Galanga has flowers that grows in a simple, formation, with terminal spike, white petals and deep-red veining distinguishing lippetal. While the rhizomes or roots are extrenally dark reddish — brown and ivory white inside with 1,5 to 3 inches length and can reach 3,75 inch thickness.

They can almost grow in any place with many character of soil and they can best grow in open sunny spaces, forest or brushwood. Galangal has aromatic odour and pungent, spicy taste. This is why people love to use it in curry dish.

The structure of galangal is hardly to break and need some effort to slice it.

What Is A Malanga Root: Information About Malanga Root Uses

Not only being used in Asia, galangal has also been used in Europe it has been brought in 9th century and they continue to use galanga as spice for more than thousand years. Galangal tea famous in some countries and has been used by brewers.

Of Tartars tribe. In India the aromatic oil of galangal is used in permufery industry. Per gram of serving, galangal contains 70 calories and 3 grams dietary fiber. It is also reported that galanga rich in carbohydrate and less in fat.


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