What Are the Benefits of Taro Leaves, and Are There Side Effects?

Taro leaves taste similar to spinach, but they take much longer to cook. They’re a common ingredient in Asian, Caribbean, Middle Eastern, and African cuisines. Read on to find out everything you need to know about taro leaves. Discover their uses, health benefits, side effects, and more.

The taro plant is scientifically classified as Colocasia esculenta. It was first cultivated around 5000 BCE in southeast Asia and is considered one of the world’s oldest cultivated plants. 

Taro cultivation spread to other parts of the globe (especially the Pacific islands) because Polynesian sailors often carried taro plants with them as a food source. To this day, taro remains an important part of Hawaiian culture. At the same time, it is a key ingredient in many Asian sweet dishes.

Taro plants are tropical crops, which were originally cultivated for their edible, starchy roots (also called tubers or corms). These roots are a staple food in many countries. Taro plants have heart-shaped leaves, which are also edible.

Taro leaves are highly nutritious. They have a high fiber content but not many calories. Each cup (around 145 grams) of taro leaves contains only 35 calories, as well as 6 grams of carbs, 4 grams of protein, 3 grams of fiber, and less than 1 gram of fat.

Taro leaves are also a great source of many other important nutrients. These include vitamin A, vitamin C, folate, and essential minerals like iron, phosphorus, magnesium, potassium, and calcium. 

Improved heart health

Taro leaves are dark leafy greens, which have been associated with a 15.8% reduction in the risk of heart disease.

Taro leaves also contain nitrates, which are essential for regulating blood pressure and maintaining heart health.

Taro leaves contain very little fat (less than 1 gram in each cup) and no cholesterol. They’re also a good source of dietary fiber. Minimizing bad fat (like LDL cholesterol) and increasing fiber intake can protect against heart disease and help regulate weight. 

Taro leaves also have a high water content (almost 93%). Eating foods with high fiber and water content can give you a feeling of fullness and prevent you from overeating. This can promote weight loss or maintenance. 

Because obesity has been associated with an increased risk of heart disease, managing your body weight is important if you wish to lower your chances of developing heart disease.

Protection against illnesses

Taro leaves are a good source of vitamin C (one cup of cooked taro leaves supplies 57% of the required daily value) and polyphenols. 

Vitamin C has antioxidant properties. Antioxidants can protect the body from oxidative stress and cell damage caused by free radicals. This is important because free radical damage is a risk factor for cancer, autoimmune disorders, and heart disease.

Therefore, you can eat taro leaves often to minimize free radical activity in your body and avoid illness.

Enhanced eye health

Taro leaves are a rich source of vitamin A. In fact, each cup of cooked taro leaves provides 34% of your required daily value of vitamin A.

Vitamin A helps maintain your visual acuity and prevent eye diseases like myopia (near-sightedness), cataracts, and night blindness.

Protection against anemia

Iron deficiency is the most common cause of anemia in the world. Iron promotes the production of hemoglobin, which is the oxygen-carrying compound in your red blood cells.

Your diet is the main source of iron for the body. However, out of every 10 to 20 milligrams of iron you consume, only 1 milligram is actually absorbed. So, if your diet is low in iron, you have a significant chance of developing iron-deficiency anemia.

Taro leaves are a great source of iron. Each cup of cooked taro leaves provides 10% of the required daily value. Including cooked taro leaves as a regular part of your diet, then, can help prevent anemia.

Improved skin health

Taro leaves contain an amino acid (i.e., a protein building block) called threonine.

Threonine is critical for producing elastin and collagen, which are two of the key components of normal skin. Adequate quantities of these substances can prevent your skin from developing wrinkles.

Consider adding taro leaves to your meals to achieve healthy, glowing, and younger-looking skin.

Support of a baby’s development

Taro leaves are a great source of nutrition, particularly at times when your body might require additional nutrients (e.g., during pregnancy). One such essential nutrient is folate. Each cup of cooked taro leaves contains 17% of your required daily folate intake. 

Folate or folic acid is also called vitamin B9. Folate is vital for the normal development of a baby’s brain and nervous system, so pregnant women, infants, and children are particularly prone to folate deficiency. 

Therefore, including cooked taro leaves in the diet of pregnant women can greatly benefit the health of both the mother and child.

Raw taro leaves are toxic. They contain oxalates, which are present in other plants like spinach and beets. However, in those plants, the oxalate content is not significant enough to be considered poisonous. On the other hand, in taro leaves, especially young leaves, the oxalate content is high enough to be considered toxic.

Oxalates can increase the risk of kidney stone formation and must be avoided by people with kidney disease. Handling raw taro leaves may also cause itching in some cases, so consider wearing gloves when cooking with taro leaves.

The best way to deactivate the harmful oxalates in taro leaves is to cook them. Boil the leaves for a few minutes until they soften. You can also partially remove oxalates from taro leaves by soaking them in water for a minimum of 30 minutes or even overnight. 

According to research, the longer you soak and boil taro leaves, the more oxalates you’ll be able to remove: around 26% after 18 hours. Boiling is considered more effective than soaking.

Taro leaves are highly nutritious and have many health benefits, so they can make a great addition to your regular diet. Just be sure to cook them first to avoid oxalate toxicity, especially if you have any kidney conditions.