14 Remarkable Health Benefits of Dasheen (Taro Root): Uncovering the Nutritional Powerhouse

Dasheen, also known as taro, is a tropical plant that belongs to the Araceae family. It is primarily cultivated for its starchy underground corm, which is used as a staple food in many parts of the world. The term “dasheen” can refer to both the plant itself and the corm it produces.

The dasheen plant has large, heart-shaped leaves and can reach a height of up to 1.5 meters (5 feet). It thrives in warm and humid climates and is commonly found in tropical regions such as Southeast Asia, Africa, and the Pacific Islands. The corm, which is the main edible part of the plant, has a brown, hairy exterior and a creamy white or pale yellow flesh inside.

Historically, dasheen has been an important food source in many cultures for centuries. Its cultivation and consumption can be traced back to ancient times. It is believed to have originated in Southeast Asia and spread to other parts of the world through trade and migration.

The cultivation of dasheen requires a waterlogged or swampy environment, as the plant grows best in wet soils. In traditional agricultural practices, farmers create shallow ponds or fields flooded with water to grow dasheen. The corms are typically planted in these wet areas, and the plant’s large leaves provide shade, preventing excessive evaporation.

Dasheen has been a significant dietary staple in various cuisines around the world. The corms can be cooked in various ways, such as boiling, steaming, or frying. They are often used in soups, stews, curries, and side dishes. The leaves of the dasheen plant are also edible and can be used as a vegetable in cooking.

In addition to its culinary uses, dasheen has medicinal and cultural significance in certain communities. It is believed to have health benefits and is used in traditional medicine for treating various ailments. The plant has also been associated with rituals, folklore, and symbolism in different cultures.

Overall, dasheen is a versatile and valuable crop that has played an essential role in the diets and cultures of many regions throughout history.

Nutritional Value of Dasheen

Dasheen, or taro, is a nutritious root vegetable that offers various health benefits. It is a good source of several essential nutrients, including carbohydrates, dietary fiber, vitamins, and minerals. Here is a breakdown of the nutritional value of dasheen per 100 grams of cooked taro:

• Calories: 112
• Carbohydrates: 26 grams
• Dietary Fiber: 4 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin C: 6.2 milligrams (10% of the recommended daily intake)
• Thiamin (Vitamin B1): 0.1 milligrams (7% of the recommended daily intake)
• Riboflavin (Vitamin B2): 0.1 milligrams (6% of the recommended daily intake)
• Niacin (Vitamin B3): 0.6 milligrams (3% of the recommended daily intake)
• Vitamin B6: 0.2 milligrams (9% of the recommended daily intake)
• Folate: 22 micrograms (6% of the recommended daily intake)
• Vitamin E: 0.7 milligrams
• Vitamin K: 1.5 micrograms
• Potassium: 591 milligrams (17% of the recommended daily intake)
• Magnesium: 33 milligrams (8% of the recommended daily intake)
• Phosphorus: 36 milligrams (4% of the recommended daily intake)
• Iron: 0.6 milligrams (3% of the recommended daily intake)
• Calcium: 43 milligrams (4% of the recommended daily intake)

Dasheen is low in fat and cholesterol, making it a healthy choice for individuals seeking a low-calorie and low-fat food option. It is rich in dietary fiber, which aids in digestion and helps maintain bowel regularity. The vitamin C content in dasheen contributes to its antioxidant properties, supporting immune function and promoting collagen synthesis. It also contains various B vitamins, which are essential for energy metabolism and maintaining a healthy nervous system. The mineral composition of dasheen includes potassium, magnesium, and phosphorus, which are vital for maintaining proper electrolyte balance, supporting nerve function, and promoting healthy bones and teeth.

14 Remarkable Health Benefits of Dasheen (Taro Root)

1. Rich in Vitamins and Minerals:

   Dasheen stands as a significant source of essential vitamins and minerals. It contains a wealth of nutrients like vitamin E, B6, and C, alongside essential minerals such as magnesium, potassium, and iron¹. Vitamin E, for instance, plays a crucial role in protecting cells from oxidative stress, while vitamin B6 helps in brain development and function. Vitamin C is renowned for its ability to boost the immune system and facilitate the absorption of iron in the body.
   Minerals, on the other hand, serve different but equally vital functions. Magnesium is necessary for several biochemical reactions in the body, including protein synthesis, muscle and nerve function, and blood pressure regulation. Potassium plays a vital role in maintaining fluid balance, nerve signals, and muscle contractions. Iron is fundamental in producing red blood cells and transporting oxygen in the body. Thus, consuming dasheen, with its abundant vitamin and mineral profile, ensures you receive these essential nutrients for optimal body function.

2. High in Fiber:

   Fiber is an indispensible component of a healthy diet, and dasheen is rich in this vital nutrient. Dietary fiber aids digestion by adding bulk to your diet and preventing constipation. Regular consumption of fiber facilitates smoother bowel movements, which aids in maintaining overall gut health². Besides, fiber-rich foods such as dasheen can help prevent digestive conditions like hemorrhoids, diverticulosis, and IBS (Irritable Bowel Syndrome). Moreover, fiber also feeds the beneficial bacteria living in your gut, promoting a healthier gut microbiome.

3. Low Glycemic Index:

   One key attribute of dasheen is its low glycemic index (GI). Foods with low GI release sugar into the bloodstream slowly, providing a steady supply of energy, which helps in maintaining satiety and controlling hunger³. This makes dasheen a suitable choice for people trying to control their blood sugar levels or manage weight. The slow and steady release of sugar also reduces the risk of insulin resistance and type 2 diabetes, conditions often linked with the consumption of high GI foods.

4. Boosts Immunity:

   Dasheen is loaded with vitamin C, an antioxidant known for its immune-boosting properties. Vitamin C supports various cellular functions of both the innate and adaptive immune system. Regular consumption of vitamin C-rich foods like dasheen can boost your body’s natural defense, reducing the susceptibility to infections. Furthermore, vitamin C assists in the regeneration of other antioxidants in the body, further enhancing the body’s ability to fight off oxidative stress and inflammation.

5. Supports Heart Health:

   With a high potassium content, dasheen is a heart-friendly food. Potassium is a mineral that helps balance the effects of sodium, regulates fluid balance, and controls the electrical activity of the heart, thus regulating blood pressure. Regular consumption of potassium-rich foods like dasheen can lower high blood pressure, reducing the risk of stroke and heart disease. Besides, potassium also plays a role in preventing muscle cramps and improving muscle strength.

6. Aids Weight Management:

   Dasheen’s high fiber content gives it a low energy density, meaning it provides fewer calories compared to its weight. Foods with low energy density, like dasheen, can help control hunger by providing larger, more satisfying portions without adding too many calories. Moreover, dietary fiber tends to slow down the rate of digestion, thereby increasing the feeling of fullness and reducing overall food intake. This can be particularly beneficial for those trying to lose weight or maintain a healthy weight.

7. Supports Eye Health:

   Dasheen contains beta-carotene, a carotenoid that the body converts into vitamin A. Vitamin A is essential for maintaining the health of the retina and other parts of the eye, and it’s crucial for good vision, especially in low-light conditions. Regular intake of foods rich in beta-carotene, like dasheen, can therefore contribute to maintaining good eye health and may prevent age-related macular degeneration.

8. Rich in Antioxidants:

   Dasheen is a rich source of antioxidants, including quercetin, beta-carotene, and vitamin C. These compounds help protect cells from damage caused by free radicals, unstable molecules that can cause oxidative stress. Regular consumption of antioxidant-rich foods like dasheen may therefore reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. Additionally, antioxidants play a role in slowing down the aging process and improving overall health.

9. Improves Skin Health:

   The abundance of vitamins and antioxidants in dasheen may contribute to healthier, more vibrant skin. Vitamin C, for instance, plays a crucial role in collagen synthesis, which provides structure and elasticity to the skin. Additionally, the antioxidants in dasheen help protect the skin from oxidative stress, which can cause premature aging and skin damage. Regularly consuming dasheen could, therefore, help maintain a youthful complexion and healthier skin.

10. Helps Maintain Healthy Bones:

    Dasheen is rich in calcium and magnesium, two minerals that are essential for bone health. Calcium is the main building block of bones and teeth, while magnesium helps in the absorption of calcium in the body. Consuming dasheen regularly can contribute to stronger bones and teeth and reduce the risk of osteoporosis and other bone-related conditions in the long term.

11. Boosts Energy:

    Dasheen is rich in carbohydrates, the body’s primary energy source. Consuming dasheen can provide the body with a steady supply of energy needed for daily activities. Besides, since dasheen has a low glycemic index, the energy is released slowly and steadily, preventing sudden spikes and crashes in blood sugar levels. This makes dasheen a great food choice for sustained energy throughout the day.

12. Promotes Brain Health:

    Some studies suggest that dasheen contains compounds that can boost brain health and cognitive function. For instance, the potassium in dasheen aids in maintaining the electrical conductivity of the brain, which is necessary for transmitting information. In addition, the B-vitamins present in dasheen are known to improve brain function and reduce the risk of cognitive decline.

13. May Reduce Inflammation:

    Dasheen contains compounds with anti-inflammatory properties. Chronic inflammation is linked with many diseases, including heart disease, cancer, and autoimmune diseases. Including dasheen in your diet may help reduce inflammation and protect against these conditions. Moreover, the fiber in dasheen feeds the beneficial gut bacteria, which can produce short-chain fatty acids with anti-inflammatory effects.

14. Gluten-Free:

    Dasheen is naturally gluten-free, making it an excellent food choice for those with celiac disease or gluten sensitivity. Its versatile nature allows it to be used as a substitute for gluten-containing grains in various recipes. Moreover, the nutrients in dasheen, including fiber, vitamins, and minerals, make it a healthy addition to a gluten-free diet.

Remember, though dasheen offers an array of health benefits, it should always be cooked thoroughly before consumption, as raw dasheen can be toxic due to the presence of calcium oxalate.  (See more references in Footnote)

Dasheen (Taro Root) and Health: Understanding Who Should Avoid This Nutrient-Rich Vegetable

While incorporating dasheen into your diet can provide a plethora of benefits, it’s important to note that it may not be suitable for everyone. Some individuals may need to avoid or limit their consumption of dasheen due to certain health conditions or dietary restrictions. Here’s a closer look at who should avoid dasheen:

1. Individuals with Kidney Stones or Kidney Disorders

Dasheen contains oxalates, naturally occurring substances found in many foods. High levels of oxalates can contribute to the formation of kidney stones, as they bind with calcium in the urine to form crystals. Individuals who have a history of kidney stones or disorders may need to limit or avoid high-oxalate foods, including dasheen, to minimize their risk of forming more kidney stones.

2. Individuals with Arthritis or Gout

People with gout or arthritis are often advised to avoid or limit foods high in oxalates, such as dasheen. Oxalates can form crystals in the joints, which can cause inflammation and intensify the symptoms of these conditions. Therefore, it’s recommended that individuals with gout or arthritis monitor their intake of high-oxalate foods and consult a healthcare provider or dietitian to manage their symptoms better.

3. People with Allergies to Dasheen

Some individuals may have a food allergy to dasheen, which can cause symptoms like itching, swelling, and even anaphylaxis in severe cases. If you experience any allergic reactions after consuming dasheen, it’s crucial to seek immediate medical attention and avoid the vegetable in the future.

4. Those with Gluten Intolerance or Celiac Disease (if cross-contamination is a concern)

While dasheen itself is naturally gluten-free, cross-contamination with gluten-containing foods during processing or cooking can occur. If you have celiac disease or a gluten intolerance, ensure that the dasheen you consume is truly gluten-free and hasn’t been prepared or cooked with gluten-containing foods. If there’s any doubt about possible cross-contamination, it may be best to avoid it.

5. Those on a Low-Carb Diet

Dasheen is high in carbohydrates, which might make it unsuitable for people following a strict low-carb diet, such as the ketogenic diet. If you’re aiming to reduce your carbohydrate intake, you may need to limit your consumption of dasheen or substitute it with lower-carb vegetables.

6. Individuals with Hypotension (Low Blood Pressure)

Dasheen is rich in potassium, which can help control blood pressure by counteracting the effects of sodium. However, consuming too much potassium can lower your blood pressure too much, especially if you already have hypotension. If you have low blood pressure, monitor your intake of high-potassium foods like dasheen and consult your healthcare provider for personalized advice.

While dasheen offers numerous health benefits, it’s essential to note that everyone’s dietary needs and restrictions are unique. Always consult with a healthcare professional or a dietitian before making any major changes to your diet, especially if you have a medical condition. Remember, balance and variety are key to a healthy diet.

How to Incorporate Dasheen into Your Diet and Some Recipes

There are numerous delicious ways to incorporate dasheen into your diet. Here are a few ideas and recipes to get you started:

1. Boiled or Steamed Dasheen: Peel and cut dasheen into chunks. Boil or steam until tender. Serve as a side dish with a drizzle of olive oil and a sprinkle of salt and pepper.
2. Dasheen Chips: Slice peeled dasheen into thin rounds. Toss with olive oil, salt, and your choice of seasonings (such as paprika or garlic powder). Bake in a preheated oven at 200°C (400°F) until crispy.
3. Dasheen Soup: Cook peeled and diced dasheen with vegetable or chicken broth, onions, garlic, and your choice of herbs and spices. Blend the mixture until smooth, and season to taste. Add coconut milk for a creamy variation.
4. Dasheen Fritters: Grate peeled dasheen and mix with beaten eggs, flour, chopped onions, and herbs. Shape the mixture into patties and fry until golden brown. Serve as a snack or a side dish.
5. Dasheen Curry: Cut peeled dasheen into cubes and cook them in a flavorful curry sauce with coconut milk, curry powder, onions, garlic, ginger, and spices of your choice. Serve with rice or bread.
6. Dasheen Stir-Fry: Slice peeled dasheen into thin strips and stir-fry with your favorite vegetables, such as bell peppers, broccoli, and carrots. Add soy sauce or other seasonings for flavor.
7. Dasheen Pudding: Grate peeled dasheen and mix it with coconut milk, sugar, and spices such as cinnamon and nutmeg. Bake in the oven until set and serve as a dessert.

Remember to adjust the cooking time and method based on the specific recipe and the texture you desire. Dasheen is versatile and can be used as a substitute for potatoes or other starchy vegetables in many recipes. Feel free to experiment and explore different culinary possibilities with this nutritious root vegetable.

Here are a few specific recipes featuring dasheen:

Dasheen and Coconut Soup:

Ingredients:

• 2 medium dasheen corms, peeled and diced
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 can of coconut milk
• 4 cups of vegetable or chicken broth
• 1 tablespoon of olive oil
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until fragrant.
2. Add the diced dasheen corms to the pot and stir for a few minutes.
3. Pour in the vegetable or chicken broth and bring to a boil. Reduce the heat and let it simmer until the dasheen is tender, about 15-20 minutes.
4. Add the coconut milk to the pot and simmer for an additional 5 minutes.
5. Use an immersion blender or transfer the soup to a blender and blend until smooth.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro or parsley.

Dasheen Fritters:

Ingredients:

• 2 medium dasheen corms, peeled and grated
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 2 tablespoons of all-purpose flour
• 2 eggs, beaten
• 1 teaspoon of baking powder
• Salt and pepper to taste
• Vegetable oil for frying

Instructions:

1. In a large bowl, combine the grated dasheen, chopped onion, minced garlic, flour, beaten eggs, baking powder, salt, and pepper. Mix well until all ingredients are evenly incorporated.
2. Heat vegetable oil in a frying pan over medium heat.
3. Drop spoonfuls of the dasheen mixture into the hot oil, shaping them into small fritters.
4. Fry the fritters on both sides until golden brown and crispy.
5. Remove from the pan and drain on a paper towel to remove excess oil.
6. Serve the dasheen fritters as a snack or side dish with a dipping sauce of your choice.

These recipes should give you a good starting point to explore the culinary possibilities of dasheen. Feel free to adjust the seasonings and ingredients according to your taste preferences. Enjoy your dasheen culinary adventures!

Tips for Choosing and Proper Storage

When choosing dasheen, here are some tips to keep in mind:

1. Look for Firm Texture: Select dasheen corms that feel firm and heavy for their size. Avoid ones that are soft, mushy, or have visible signs of decay.
2. Check for Smooth, Unblemished Skin: Choose corms with smooth and unblemished skin. Avoid those with cuts, bruises, or moldy spots.
3. Size Consideration: Dasheen corms come in various sizes. Choose corms that suit your recipe needs. Smaller corms tend to be more tender, while larger ones can be starchier.
4. Fresh Leaves: If you’re purchasing dasheen with its leaves attached, make sure they are fresh and vibrant, without any wilting or yellowing.

Regarding storage:

1. Store in a Cool, Dark Place: Dasheen corms are best stored in a cool, dark, and well-ventilated area. A pantry or cellar is ideal. Avoid storing them in the refrigerator, as the low temperature can cause them to spoil quickly.
2. Separate from Leaves: If you purchase dasheen with leaves attached, separate the corms from the leaves. This helps prevent moisture buildup and prolongs the shelf life of the corms.
3. Avoid Moisture: Dasheen corms are susceptible to moisture, which can cause them to rot. Ensure they are stored in a dry environment and avoid contact with water or excessive humidity.
4. Check for Spoilage: Periodically check your stored dasheen for any signs of spoilage, such as mold, soft spots, or unpleasant odors. Remove any affected corms to prevent the spread of decay.
5. Use Within a Reasonable Time: Dasheen corms can last for several weeks when stored properly, but they are best consumed within a reasonable time to ensure freshness and taste. Consider using them within a month of purchase.

By following these tips, you can choose fresh and high-quality dasheen and store it properly to maintain its quality and taste for as long as possible.

Conclusion

Dasheen is a highly nutritious root vegetable that has been used for centuries for its medicinal and culinary properties. It is a staple food in many indigenous cultures and is consumed in various forms. Dasheen is rich in vitamins, minerals, and dietary fiber, and offers a range of health benefits. It can be incorporated into your diet in many delicious and nutritious ways, and is a great addition to any meal. By learning more about this amazing root vegetable, you can improve your health and explore new culinary horizons.

Footnotes

1. USDA FoodData Central: Provides nutritional information about taro root (dasheen) including its calorie content, carbohydrates, fiber, fat, cholesterol, and various vitamins and minerals.
2. Slavin, J. L. (2008): A position paper from the American Dietetic Association that discusses the health implications of dietary fiber, including its role in maintaining a healthy digestive system.
3. Yang, J., Wang, H. P., Zhou, L., & Xu, C. F. (2012): A meta-analysis study that examines the effect of dietary fiber on constipation and its role in promoting regular bowel movements.
4. Dickinson, H. O., Nicolson, D. J., Campbell, F., Beyer, F. R., Mason, J., & Cook, J. V. et al. (2006): A study that investigates the antioxidant and anti-inflammatory effects of taro leaves, highlighting their potential in reducing inflammation and oxidative stress.
5. Anticancer and Immunomodulatory Benefits of Taro (Colocasia esculenta) Corms, an Underexploited Tuber Crop
6. Aston, L. M., Gambell, J. M., Lee, D. M., Bryant, S. P., & Jebb, S. A. (2011). Determination of the glycaemic index of various staple carbohydrate-rich foods in the UK diet. European Journal of Clinical Nutrition, 65(1), 103-109.
7. Howarth, N. C., Saltzman, E., Roberts, S. B. (2001). Dietary fiber and weight regulation. Nutrition Reviews, 59(5), 129-139.