With the name of Xanthosoma we know a genus of about 50 species of different tropical and subtropical plants that belong to the family Araceae, native to America, and among which we find the delicious malanga , a species that the Europeans found when they arrived in the south of the continent, and that eventually led to Africa from where their cultivation later spread.
At that time it consisted of a tuber which was consumed by the aborigines. However, the malanga that we eat today is not the same, being able to distinguish between three different varieties of malanga: white and yellow (both originating from a species belonging to both South America and Caribbean areas), and the island malanga (Asian species).
However, depending on the country in which we find your name will vary greatly. Thus, while in Colombia, Puerto Rico, Cuba and Spain it is known by the popular name of malanga, in Venezuela it is known as ocumo, in Panama as otoe and finally in the Dominican Republic as yautía.
Be that as it may, on its different culinary uses it is certain that it can be eaten alone, cooked boiled or fried with garlic, in soups, purés or sancochos. It can even be used for the preparation of desserts and donuts. But if we talk about a popular and classic recipe for the preparation of malanga, it consists of its preparation seasoned with garlic, parsley and fried in hot oil. Yes, must be eaten always cooked since raw can be toxic .
The most important benefits of malanga
The malanga root It is constituted as a wonderful tuber full of benefits and nutritional properties, ideal to add within a varied and balanced diet as a way to complement a much more complete and healthy diet.
Incredible nutritional wealth: high content of vitamins and minerals
From a nutritional point of view The taro is very rich in vitamins and minerals , thus becoming a natural option to provide our body with those essential nutrients that we need every day:
- Vitamins : especially its content in vitamin C, vitamins of group B (especially B6) and vitamin E.
- Minerals : its contribution in potassium, magnesium, phosphorus and manganese stand out.
Very rich in fiber
The malanga is a food extremely rich in dietary fiber . In fact, a ration of taro contributes 7 grams of dietary fiber (27% of the recommended daily amount).
Therefore, it becomes an excellent natural option when it comes to regulate intestinal transit in a totally natural way by helping to speed up the process and make it much more regular. In addition, it acts as preventive and nutritional treatment constipation .
Helps lower cholesterol
Precisely because of its content -and contribution- in dietary fiber is a good option when it comes to decrease high levels of fats in the blood , in particular the levels of high cholesterol .
To this quality is added its low fat content, given that a ration of taro root contributes only 1 gram of fat, while it does not contribute any cholesterol.
Ideal for people with hypertension
You could say that The malanga is an ideal food to take care of our cardiovascular health , fundamentally because in addition to helping us take care of our heart by reducing high cholesterol levels, it is also interesting for people with high blood pressure .
In fact, a ration of taro only provide 20 milligrams of sodium, which is only 1% of the recommended daily amount of sodium.
Good for your digestive system
Since digestion of taro by your digestive system requires and requires a smaller amount of stomach acids (if we compare it with other tubers), It becomes a beneficial food for your digestive system , why helps prevent gastroesophageal reflux disease , decreasing the burning sensation that appears both in the chest and in the throat.