Elephant ear is a plant with several health benefits. Benefits of Elephant ear such as helping to combat premature skin ageing, strengthening the immune system and avoiding cardiovascular diseases, because it is rich in nutrients such as fiber, vitamin C and minerals, such as potassium and magnesium, providing antioxidant and anti-inflammatory properties.
Although it offers many health benefits, only the elephant ear of the species.
Elephant ear can be found in supermarkets and should be consumed cooked, boiled or browned in oil, and can be used in preparations such as salads, omelettes and soups, for example.
Table of Contents
Benefits of elephant ear
The main benefits of elephant leaf are:
1. Improve the functioning of the digestive system
Elephant ear is rich in fibers that improve digestion and help the intestine to function better, increasing the formation of the fecal bolus and accelerating intestinal transit, being very useful to combat constipation.
2. Prevent anemia
Elephant ear helps prevent anemia, because it contains iron and folic acid, essential nutrients for the formation of red blood cells and hemoglobin, which is a protein responsible for the transport of oxygen in the blood. Learn about other foods that help fight anemia.
3. Improve mood
Elephant ear is rich in vitamin B6, a vitamin that helps increase the production of brain neurotransmitters, such as GABA, serotonin and dopamine, which are responsible for maintaining and improving mood, reducing anxiety and depression, as well as contributing in increasing body relaxation and combating fatigue.
4. Protect against cardiovascular diseases
The fibers present in the elephant ear act by increasing digestion and decreasing the absorption of fats from the diet, such as LDL cholesterol, called “bad”, which is responsible for the development of cardiovascular diseases, such as myocardial infarction or atherosclerosis, due to example.
On the other hand, elephant ear is rich in vitamin C, a powerful antioxidant that helps reduce cell damage, keeping blood vessels healthy, in addition to containing potassium that promotes blood pressure control. Learn about other foods rich in vitamin C.
5. Improves eye health
Elephant ear is rich in beta-carotene, a precursor to vitamin A, which is important for eye health, preventing vision problems, such as dry eyes or night blindness.
6. Maintain bone health
Elephant ear is rich in calcium, phosphorus and magnesium, which are essential minerals for strengthening and increasing bone strength and density, keeping bones healthy and helping to prevent the development of osteoporosis, osteopenia or rickets, for example. in addition to reducing the risk of fractures.
7. Strengthen the immune system
Elephant ear helps strengthen the immune system, as it is rich in folic acid and vitamin A, vitamin B and vitamin C, essential nutrients that are involved in the production of white blood cells, cells that act in the body’s defenses to prevent and combat infections.
8, Retard aging
Elephant ear is rich in beta-carotene, vitamin A and vitamin C, powerful antioxidants that help fight free radicals that cause skin aging.
In addition to that, the vitamin C present in elephant ear helps stimulate the production of collagen in the skin, reducing sagging and the appearance of wrinkles and expression lines, and vitamin A protects the skin from damage caused by the sun’s ultraviolet rays.
9. Help combat thyroid problems
Elephant ear contains copper in its composition, which is a mineral that helps balance the hormonal levels of the thyroid, which helps combat and prevent problems such as hyper or hypothyroidism.
Nutrition Facts Table
The table below indicates the nutritional information for cooked elephant ear per 100 gr:
| Components | Amount in 100 gr of cooked elephant ear |
| Energy | 170 calories |
| Proteins | 3.3g |
| Fibers | 5g |
| Fats | 1.2g |
| Carbohydrates | 6.8g |
| Folic acid | 53.6 mcg |
| Vitamin A | 993 mcg |
| Beta carotene | 5 mcg |
| Vitamin B3 | 0.7mg |
| Vitamin B5 | 0.2 mg |
| Vitamin B6 | 0.11mg |
| Vitamin C | 8.1mg |
| Calcium | 110mg |
| Iron | 1.6mg |
| Magnesium | 20.1mg |
| Match | 53.9mg |
| Potassium | 164mg |
| Zinc | 0.5mg |
| Copper | 0.2 mg |
| Selenium | 0.4 mcg |
It is important to mention that to obtain the benefits of elephant ear, it must be consumed along with a balanced and healthy diet, in addition to doing regular physical activity.
How to consume
Only the elephant ear, which has light green stems and leaves and has a line drawn around its entire contour, can be consumed, since the elephant ear, which has green-purple leaves, is considered toxic.
Because it contains oxalate , a substance that promotes the formation of kidney stones when consumed in excess, elephant ear can only be eaten in cooked or sautéed form, and can be added to salads, juices, cakes, soups or smoothies.
The flavor of elephant ear is similar to that of spinach, but it is milder and easier to combine in various recipes, including to give to children, who normally do not like vegetables.
Healthy recipes with elephant ear
Some healthy, easy to prepare and nutritious elephant ear recipes are:
1. Sautéed elephant ear
Ingredients:
- 2 washed elephant ear leaves and stems;
- 1 clove of garlic, minced;
- 1 tablespoon olive oil;
- Salt to taste.
Preparation mode:
Peel the stems of the elephant ear and chop them together with the leaves. In a saucepan, add oil, garlic and salt. When the garlic is golden, add the elephant ears and cook a little more. Finally, let it cool for a few minutes until it is lukewarm and serve.
2. Elephant ear juice
Ingredients:
- 1 small cucumber washed, peeled and chopped;
- 3 spoons of washed, chopped and cooked elephant ear;
- Juice of 1 medium orange;
- 1 tablespoon of honey.
Preparation mode:
Cook the elephant ears with a little water. Then, mix all the ingredients in a blender and drink.