“15 Health Benefits of Malanga Root”

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. 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.

What is Malanga Root - Malanga root or sometimes called Yarrow Root is a large root veggie that’s similar to potato but much large and it’s very creamy when cooked. Most malanga is white inside with slight purple specks throughout the flesh. And it’s very tasty with a nutty flavor, and malanga can be used just like potato… but it’s even healthier and like potato it must be cooked.

Where it Grows - Malanga root is usually found in South America, the Caribbean, Africa, Philippines, and in Asia and other tropical parts of the world… and it’s also being cultivated in Florida and Califo
ia because it’s so popular.
Large Root which Grows Fast - Malanga is a very large root which can grow up to 2 1/2 feet long and 4 or 5 inches in diameter… and they grow relatively fast.

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.
Low in Fat - Malanga is low in fat, one cup only contains 1 gram of fat and it’s totally unsaturated fat which is healthy.

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.

Allergy Free - Malanga has a very low allergy coefficient meaning… it’s very uncommon that fresh malanga or the flour will produce allergic reactions of any kind.

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.

Easy to Digest - Malanga contains small starch granules, thus it’s easy to digest making it important for those who are convalescing.
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.

I love malanga - it’s one of my favorite root veggies in Puerto Rico.

Enjoy Healthy Malanga Root!

Dr. Paul Haider - Master Herbalist