Name                          :           Arrowhead

Scientific Name      :           Sagittaria latifolia


Arrowhead also known as broad leaf arrowhead, duck potato, Indian potato, or wapato belongs to genus Sagittaria L. of the Alismataceae family. It full of nutrients like protein, carbohydrate, dietary fiber, minerals like iron, magnesium, calcium, copper, phosphorus and vitamins like Vitamin B1, Vitamin B2, bitamin B3, vitamin C and many more.

1. Bone Formation

Phosphorus plays an important role in growth and maintenance of teeth and bones. Together with calcium it plays a vital role in making bones strong and helps to endure normal wear and tear of human life. Arrowhead has good quantity of phosphorus so consume arrowhead regularly to make our bones strong. Recent research also link the proper consumption of phosphorus rich foods with heart health, you will be able to protect yourself from several cardiovascular diseases too.  One cup cooked arrowhead tuber consists of 197 mg of phosphorus which is 28.14% of the daily recommended value.

2. Lower Risk of Heart Problems

Potassium is the third most plentiful mineral in human body and is a potent element in improving health. It includes the components for sustaining a high level of well-being and an improved lifestyle. Taking an adequate amount of Arrowhead will certainly help to lower the risk of developing heart problems like stroke and other heart related diseases since arrowroot consists of considerable amount of Potassium. It is essential to be conscious about your potassium level in case you already have heart disease.

Most of the potassium rich foods also include antioxidant and other minerals in considerable amount which will help your heart and result in overall wonderful health. Therefore include Arrowhead in your diet daily.

3. Helps Treat Anemia

Anemia is a disorder that develops when your blood lacks sufficient healthy red blood cells or hemoglobin. Vitamin B6 contained in Arrowhead is required to produce hemoglobin in the blood, that is transported by red blood cells throughout the body to help bring oxygen to cells and to mobilize iron. Arrowhead intake helps to lower symptoms of anemia as well as prevents it from occurring in future.

4. Fatigue

Fatigue is usually defined as a feeling of lack of energy and motivation which can be physical, mental or both. As we all know that iron deficiency is the main reason for fatigue since it is an important component of hemoglobin. Arrowhead is good source of Iron; therefore arrowhead intake is essential to eradicate different reasons of fatigue, which occur in both males and females. So, the inclusion of arrowhead in your diet keeps you fit and healthy.

5. Pigmentation of Hair and Eyes

Copper is the main element of the natural dark pigment melanin that imparts coloration to the skin, hair, and eyes. Melanin can be created by melanocytes in occurrence of the cuproenzyme namely tyrosinase, which is derived from copper. In this way consumption of copper rich food like arrowhead helps in defending against graying of the hair, it is often ignored as an antioxidant mineral; it protect the reliability of those cells and keeps you looking young! Regular consumption of copper rich foods helps to maintain color of eyesand along with zinc it helps to keep eyes beautifully colored in old age as well.

6. Supports Lung and Respiratory Health

Research recommends that consuming manganese rich foods along with minerals like selenium and zinc can help people suffering from lung disorders, like chronic obstructive pulmonary disease. Oxidative stress is supposed to be a main factor for smoking-induced chronic obstructive pulmonary disease and other respiratory complaints; therefore manganese’s capability to help lower inflammation and oxidative stress through the production of SODs makes it helpful for those in necessity of lung healing.

7. Alzheimer’s disease

Research studies have shown that vitamin B1 is helpful to people suffering from Alzheimer’s disease. This is due to the fact that vitamin B1 mimics a neurotransmitter which is crucial for memory. It is supposed that elder individuals along with memory problems may benefit by including vitamin B1 to their dietary intake. Vitamin B1 can be obtained by consuming Arrowhead since one cup of cooked arrowhead consists of 0.144 mg of Vitamin B1 which is 12.00% of the recommended value. Therefore include arrowhead in your diet to remain safe from Alzheimer’s disease in your old age.

8. Prevents diabetes and regulates sugar level

Magnesium helps to regulate the insulin reaction to blood sugar levels. Proper magnesium supplementation is essential for diabetic patients as many of them undergo magnesium deficiency. Magnesium contained in arrowhead helps to regulate blood sugar status, therefore encouraging normal blood pressure.

Apart from that it is also found that hypertension is caused due to magnesium deficiency. Therefore it is important to include extra nutrients and minerals supplements along with magnewsium so as to avaid all kinds of medical complications.


Serving Size: 1 Cup, 100 g

Calories 78 Kcal

Calories from Fat 0.9 Kcal



% DV


77.08 g



78 Kcal



326 kJ



4.49 g


Total Fat (lipid)

0.1 g



2.19 g



16.14 g


Total dietary Fiber

0.9 g



Phosphorus, P

197 mg


Potassium, K

881 mg


Iron, Fe

1.21 mg


Copper, Cu

0.135 mg


Manganese, Mn

0.285 mg


Magnesium, Mg

49 mg


Zinc, Zn

0.22 mg


Sodium, Na

18 mg


Selenium, Se

0.6 µg


Calcium, Ca

7 mg



Vitamin B6 (Pyridoxine)

0.206 mg


Vitamin B1 (Thiamin)

0.144 mg


Vitamin B5 (Pantothenic acid)

0.449 mg


Vitamin B3 (Niacin)

1.16 mg


Vitamin B2 (Riboflavin)

0.06 mg


Vitamin B9 (Folate, Folic acid)

9 µg


Vitamin C (Ascorbic acid)

0.3 mg