Arracacha (Arracacia xanthorrhiza) is a root vegetable originally from the Andes, somewhat intermediate between the carrot and celery root. Its starchy taproot is a popular food item in South America where it is a major commercial crop. Native to South America, particularly the Andean regions of Perú, Colombia, Ecuador, and Venezuela as well as subtropical areas of Brazil, arracacha has been used as both a culinary ingredient and a medicinal herb since ancient times. Outside of its native lands, it is known as Peruvian parsnip, Peruvian carrot, and white carrot.
| Arracacha Quick Facts | |
|---|---|
| Name: | Arracacha |
| Scientific Name: | Arracacia xanthorrhiza |
| Origin | Originally from Andes. It is also available in various Central and South American countries such as Brazil, Peru, Venezuela, Dominican Republic, Ecuador and Puerto Rico. |
| Colors | White (Root) |
| Shapes | Long, thin, spindle; Length: 2 and 10 inches (5-25 cm); Diameter: 1-2 inches (2-6 cm) (Root) |
| Flesh colors | White, yellow or purple |
| Calories | 104 Kcal./cup |
| Major nutrients | Iron (112.50%) Vitamin B3 (26.88%) Vitamin C (25.56%) Carbohydrate (20.54%) Magnesium (15.01%) |
| Health benefits | Chronic ailments, Pregnancy, Cardiovascular ailments, Pellagra, Treats gout |
| More facts about Arracacha | |
Arracacia xanthorrhiza (commonly called Peruvian Parsnip, Peruvian Carrot, and White Carrot) is an acaulescent and herbaceous plant native to the Andes of the Apiaceae /Umbelliferae family. It is cultivated as a perennial plant. It is a sweet and nutty-tasting root vegetable with smooth white skin. The young leaves and stems are sometimes consumed as greens or added to salads. This plant performs great in well-drained soils.
The plant is a stout, caulescent and herbaceous herb, bearing ovate, dark green to purple, tripinnate leaves each measuring 1-3 cm long and broad. It bears oval-shaped purplish to maroon flowers. The edible tuberous root is 2 and 10 inches (5-25 cm) long and 1-2 inches (2-6 cm) in diameter. Its flesh ranges from white, yellow, and purple. The stems are green, cylindrical, and smooth. Fruits are one-seeded, oblong measuring up to 10 mm long and 2-3 mm across.
History
Arracacha is originally from the Andes. It is also available in various Central and South American countries such as Brazil, Peru, Venezuela, Dominican Republic, Ecuador, and Puerto Rico. This plant is also cultivated in Japan, North America, and Europe. Recently it got introduced in some parts of Australia. Arracacha was grown since at least 1903 in Puerto Rico. In the late 1800s, Arracacha was introduced to Brazil. Arracacha was introduced in 1910 to Puerto Rico.
Nutritional Value
100 grams of Arracacha provides 0.505 grams of protein, 0.28 grams of total fat, 1.3 grams of ash, 26.7 grams of carbohydrate, and 0.85 grams of dietary fiber. It grants 9 mg of Iron, 4.3 mg of Vitamin B3, 23 mg of Vitamin C, 63.05 mg of Magnesium, 0.1 mg of Thiamin, and 50 mg of Phosphorus.
Nutritional value of Arracacha
Calories 104 Kcal. Calories from Fat 2.52 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 74 g | N/D |
| Energy | 104 Kcal | N/D |
| Protein | 0.505 g | 1.01% |
| Total Fat (lipid) | 0.28 g | 0.80% |
| Ash | 1.3 g | N/D |
| Carbohydrate | 26.7 g | 20.54% |
| Total dietary Fiber | 0.85 g | 2.24% |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 31.7 mg | 3.17% |
| Iron, Fe | 9 mg | 112.50% |
| Magnesium, Mg | 63.05 mg | 15.01% |
| Phosphorus, P | 50 mg | 7.14% |
| Potassium, K | 2.25 mg | 0.05% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.1 mg | 8.33% |
| Vitamin B3 (Niacin) | 4.3 mg | 26.88% |
| Vitamin C (Ascorbic acid) | 23 mg | 25.56% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 1.76 µg | 0.25% |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: books.google.com
Health Benefits of Arracacha
Arracacha is acknowledged as one of the nutritious root vegetables found in the world. It is rich in carbohydrate, mineral, and vitamin contents which is essential to maintain human health. The starch found in this vegetable is beneficial to old people and small children. It has a low amount of calories. The studies show that it helps to reduce the chances of cancers such as breast cancer, lung cancer, and colon cancer.
- Chronic ailments
Iron helps to treat chronic ailments such as chronic diseases of the excretory and intestinal system and renal failure anemia. Iron is essential for the functioning of various processes in the body’s system such as the circulatory system. (1)
- Pregnancy
During pregnancy, the lack of iron increases the chances of premature birth or an underweight newborn. The babies who are prematurely born experience various health problems in cognitive development and delayed growth. The study shows that the intake of iron supplements reduces the chances of underweight newborns by 8.4 percent. (2)
- Cardiovascular ailments
Vitamin B3 maintains the balance between triglycerides and cholesterol levels which has a positive effect on heart health. It is also able to lower atherosclerosis which is the harmful arteries hardening that leads to heart diseases.
It also reduces histamine production and infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation with the improvement of circulation. Vitamin B3 reduces the chances of reoccurrence of heart attack or cardiac arrest in those who had already experienced it. (3)
- Pellagra
The deficiency of Vitamin B3 experiences the health ailments such as digestive problems, weak muscles, pellagra, or skin irritation. People with these problems should increase the intake of Vitamin B3 in their diet. (4)
- Treats gout
Vitamin C helps to reduce the chances of gout which is the condition where the big toe is afflicted. The big toe becomes painful, inflamed, and stiff due to the formation of excess uric acid to crystals in the joints. The study shows that the intake of Vitamin C in 1000-1499 mg regularly reduces the chances of gout by 31%. (5)
- Treats cancer
The high intake of fruits and vegetables minimizes the chances of cancer of various types. The study shows that the high intake of vitamin C reduces the chances of mouth, lung, vocal cords, rectum, throat, colon, stomach, and esophagus cancers. (6)
- Assist cardiac function
Vitamin B1 assists in neurotransmitter acetylcholine production which transfers the messages between the muscles and nerves. It enhances cardiac functions. The deficiency of Vitamin B1 can interrupt in cardiac functions. People with congestive heart failure should be provided Vitamin B1 daily for a week so that it shows some improvement in their conditions. Vitamin B1 helps to prevent heart disease. (7)
- Enhance mood
Vitamin B1 enhances the body’s ability and acts as an anti-stress vitamin. Lack of energy contributes to poor motivation and mood. Vitamin B1 enhances the mood and defends the body against anxiety and depression. It has a positive effect on the brain. It eliminates infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation and maintains brain functions. It also maintains the healthy nerves function which is responsible to control anxiety, stress, and enhancing mood. (8)
- Assist digestion
Arracacha is well known for the supplements of baby food. In South America, the herbal puree is regarded as excellent baby food. The herbal puree cooked with the use of Arracacha is provided to the babies as it is digestible due to the presence of small starch grains. For older people, it could be sweetened or made savory. It is an excellent source of calcium, starch, Vitamin A, and iron.
- Lose weight
The study shows that it is found in the weight loss regime. Arracacha possesses complex carbohydrates like potatoes. The foods rich in calories keep the stomach full for a long time which helps to avoid binge eating and hunger pangs.
References
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