Nutritional Composition of Arrowhead
Arrowhead, a lightly starchy tuber cooked and drained without added salt, delivers a low-calorie boost along with a surprising array of essential nutrients. In just 100 g, you get 78 kcal, nearly 5 g of protein, and over 16 g of carbohydrates, while it shines as a potassium powerhouse (18.7% DV) and a solid source of magnesium (11.7% DV), phosphorus (15.8% DV), and manganese (12.4% DV). Its negligible fat and sodium content make it a heart-friendly choice, and modest amounts of B-vitamins contribute to energy metabolism all in a simple, versatile root vegetable perfect for health-minded menus.
Serving Size: 100 g
| Serving Size | Nutrient | Amount | % Daily Value (%DV) |
| 100 g | Energy | 78 kcal | 3.9 |
| 100 g | Protein | 4.49 g | 9.0 |
| 100 g | Total lipid (fat) | 0.10 g | 0.1 |
| 100 g | Carbohydrate, by difference | 16.10 g | 5.8 |
| 100 g | Fiber | — | — |
| 100 g | Sugars, total | — | — |
| 100 g | Calcium, Ca | 7 mg | 0.5 |
| 100 g | Iron, Fe | 1.21 mg | 6.7 |
| 100 g | Magnesium, Mg | 49 mg | 11.7 |
| 100 g | Phosphorus, P | 197 mg | 15.8 |
| 100 g | Potassium, K | 881 mg | 18.7 |
| 100 g | Sodium, Na | 18 mg | 0.8 |
| 100 g | Zinc, Zn | 0.22 mg | 2.0 |
| 100 g | Copper, Cu | 0.135 mg | 15.0 |
| 100 g | Manganese, Mn | 0.285 mg | 12.4 |
| 100 g | Selenium, Se | 0.6 µg | 1.1 |
| 100 g | Vitamin C, total ascorbic acid | 0.30 mg | 0.3 |
| 100 g | Thiamin | 0.144 mg | 12.0 |
| 100 g | Riboflavin | 0.060 mg | 4.6 |
| 100 g | Niacin | 1.16 mg | 7.3 |
| 100 g | Pantothenic acid | 0.449 mg | 9.0 |
| 100 g | Vitamin B-6 | 0.206 mg | 12.1 |
| 100 g | Folate, DFE | 9 µg | 2.3 |
| 100 g | Vitamin B-12 | 0.00 µg | 0.0 |
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Science Backed Health Benefits of Arrowhead (Sagittaria sagittifolia)
➤ Arrowhead contains unique polysaccharides that support the body’s natural defenses against inflammation. Research highlights that these bioactive compounds help regulate key signaling pathways, such as NF-κB and MAPK, which are instrumental in controlling inflammatory responses. (2) (3) Moreover, arrowhead’s polysaccharides have been shown to activate the Nrf2/HO-1 pathway, a critical mechanism in reducing oxidative stress and protecting cells from inflammatory damage. (4) (4) In addition to polysaccharides, arrowhead is rich in antioxidants like flavonoids and phenolic compounds, which neutralize harmful free radicals that can trigger inflammation in the gut and other tissues. (5) (6) The anti-inflammatory benefits are further enhanced by arrowhead’s ability to promote the production of short-chain fatty acids (SCFAs) in the intestine, compounds known for their role in strengthening the intestinal barrier and supporting immune balance. (7) Traditional uses also emphasize arrowhead’s cooling effect and its role in soothing discomfort, suggesting that its combination of starch, protein, vitamins, and minerals forms a synergistic profile that helps maintain healthy inflammation levels throughout the body. (8) (7) By incorporating arrowhead into the diet, individuals can tap into a natural source of nutrients that helps reduce inflammation and supports overall wellness.
2. Supports Liver Health and Detoxification
Beginning with its traditional use and backed by modern science, arrowhead (Sagittaria sagittifolia) contains polysaccharides and flavonoids that help maintain healthy liver function and promote natural detoxification processes. Research indicates that these bioactive compounds support the activation of the Nrf2/HO-1 signaling pathway, which plays a central role in boosting the body’s antioxidant defenses and protecting liver cells from oxidative stress. (9) (10) Additionally, arrowhead polysaccharides have been shown to modulate arachidonic acid metabolism, helping to balance lipid processing in the liver and reduce fat accumulation. (9) (11) Beyond antioxidant support, these plant-derived molecules exhibit anti‐inflammatory properties that can soothe minor liver inflammation, contributing to overall liver health. (12) (13) Moreover, selenium‐modified arrowhead polysaccharides further enhance antioxidant capacity and support immune function, offering an extra layer of protection for the liver during detoxification. (14) Collectively, the nutrients found in arrowhead including polysaccharides, flavonoids, and trace minerals work in harmony to encourage efficient waste removal, promote healthy fat balance, and strengthen the liver’s natural resilience against environmental and dietary toxins.
3. Promotes Gut Health and Immune Balance
Brimming with unique polysaccharides, arrowhead supports a balanced digestive environment by fostering beneficial microbial communities and enhancing intestinal barrier integrity. These complex carbohydrates help maintain a diverse gut microbiota, encouraging the growth of helpful bacteria that produce short-chain fatty acids, which are vital for digestive well-being and cellular energy. (2) (15) Additionally, arrowhead is rich in bioactive compounds that exhibit antioxidant and immunomodulatory properties, helping to regulate key signaling pathways involved in inflammation and immune responses. By modulating pathways such as MAPK and NF-κB, these nutrients contribute to reduced inflammatory stress and improved immune resilience throughout the body. (2) Moreover, the presence of specific exopolysaccharides derived from arrowhead not only supports barrier function but also encourages a harmonious balance between pro- and anti-inflammatory factors, promoting overall gut health and immune equilibrium. Together, these nutrients polysaccharides, antioxidants, and bioactive exopolysaccharides work synergistically to sustain digestive comfort, fortify the intestinal lining, and ensure that the body’s defense systems remain in a balanced and health-promoting state. (15)
4. May Help Prevent Cataracts and Protect Eye Health
Emerging research suggests that compounds found in arrowhead plants support the body’s natural defenses to keep the eyes clear and healthy. The key bioactive component, a type of polysaccharide, helps activate the Nrf2 pathway, which boosts the production of antioxidant enzymes and reduces harmful oxidative stress in eye tissues. (16) (17) In addition to its antioxidant role, arrowhead polysaccharides encourage higher levels of heme oxygenase-1, an enzyme that further protects cells from damage and supports tissue resilience under stress (16) (17) By strengthening these protective mechanisms, arrowhead compounds may help maintain lens clarity and delay the changes that lead to cataract formation, without relying on invasive treatments. This natural support system works quietly in the background, neutralizing free radicals and helping to ensure that proteins in the eye maintain their proper structure and function. Regular dietary inclusion of arrowhead extracts, rich in these plant-derived polysaccharides, could therefore be a valuable strategy for those who wish to support long-term eye health and clarity.
5. Aids in Blood Sugar and Cholesterol Control
Research indicates that arrowhead (Sagittaria sagittifolia) shows promising benefits for managing blood sugar and cholesterol levels through its unique bioactive compounds. The plant’s polysaccharides work by interfering with arachidonic acid metabolism, which plays a crucial role in metabolic regulation (1). ({% %}) These natural compounds demonstrate protective effects against metabolic disorders by activating the Nrf2/HO-1 signaling pathway, a critical cellular defense mechanism that helps maintain healthy glucose and lipid levels. (10) (18) Scientific studies reveal that arrowhead polysaccharides can significantly improve glucose tolerance and reduce insulin resistance while simultaneously lowering harmful cholesterol markers. The plant’s bioactive compounds enhance the body’s natural ability to process sugars and fats more efficiently. (18) (19) Additionally, these polysaccharides support liver health by reducing oxidative stress and inflammation, two factors that often contribute to poor blood sugar and cholesterol control. (20) The therapeutic potential of arrowhead lies in its ability to target multiple pathways simultaneously, offering a natural approach to supporting metabolic health through improved glucose metabolism and lipid balance. (21)
6. Improves Digestion and Gut Motility
Remarkably, arrowhead contains unique polysaccharides that help soothe and regulate digestive processes by supporting the balance of beneficial gut bacteria and strengthening the intestinal barrier. (2) These polysaccharides promote the production of short-chain fatty acids, which serve as fuel for cells lining the gut and encourage healthy contractions that move food smoothly through the digestive tract. (2) Furthermore, arrowhead’s bioactive compounds support the integrity of tight junction proteins, helping to prevent unwanted substances from passing through the gut wall and reducing discomfort associated with poor digestion. (2) In addition to its fiber-rich nature, arrowhead provides antioxidants that help calm low-level inflammation in the digestive system, further promoting regular bowel movements and reducing feelings of bloating or irregularity. (2) By nourishing the gut lining and fostering a diverse microbiome, arrowhead helps maintain efficient nutrient absorption and gentle gut motility, making it an excellent natural choice for those seeking to support overall digestive health without relying on harsh stimulants. (2)
7. Helps Flush Out Toxins and Excess Fluid
Often overlooked, the tubers of arrowhead contain a unique polysaccharide that supports the body’s natural detoxification processes and helps maintain healthy fluid balance. This bioactive compound enhances the elimination of accumulated toxins and excess water by promoting optimal liver and kidney function, supported by its antioxidant properties that protect cells from oxidative stress. Additionally, arrowhead supplies flavonoids and phenolic acids, which work synergistically to strengthen the body’s barrier against environmental pollutants and reduce inflammation. Folate and vitamin C in arrowhead further support these functions by aiding in cellular repair and reinforcing the detoxification pathways. Together, these nutrients facilitate improved circulation of bodily fluids, preventing fluid retention and encouraging the efficient removal of metabolic waste. Regular consumption of arrowhead as part of a balanced diet may therefore contribute to clearer skin, reduced bloating, and overall vitality by ensuring that excess fluid and toxins are effectively flushed from the system. (22) (7)
How to Add Arrowhead to Your Diet
Incorporating arrowhead (Sagittaria sagittifolia) into your meals can boost antioxidant intake, support liver health, and enhance overall wellness. Research shows that arrowhead’s phenolic and flavonoid compounds exhibit strong free radical–scavenging activity, comparable to conventional antioxidants, while its polysaccharides activate the Nrf2 pathway, offering hepatoprotective effects against drug-induced liver injury. Additionally, selenium-modified arrowhead polysaccharides demonstrate immunomodulatory benefits, reinforcing immune function.
- Roast or steam arrowhead tubers until tender, then mash and spread on whole-grain toast for a nutrient-dense breakfast.
- Substitute arrowhead flour in baking recipes use a 1:4 ratio with all-purpose flour to make antioxidant-rich pancakes or muffins.
- Stir-fry arrowhead slices with garlic and leafy greens for a quick, liver-supportive side dish.
With its mild, nutty flavor and versatile texture, arrowhead can be easily added to soups, salads, and baked goods. Start by experimenting with small amounts and gradually increase as you discover new recipes. Whether as a roasted snack or incorporated into your favorite dishes, arrowhead offers a natural way to enhance your diet and support long-term health.
Possible Risks and Precautions of Arrowhead
Arrowhead (Sagittaria sagittifolia) is generally regarded as a nutritious aquatic tuber with a history of culinary and medicinal use. However, individuals should be aware of potential risks before incorporating arrowhead into their diet or health regimen, including:
- Accumulation of heavy metals in arrowhead tubers when grown in contaminated waters, which can lead to hepatic injury if consumed in large quantities (23)
- Potential hepatotoxic effects from compounds interacting with antituberculosis drug metabolites at high doses, suggesting moderation is necessary (24)
- Uptake of environmental cadmium by the plant under stress conditions, posing a risk of cadmium exposure through consumption (25)
- Traditional reports of premature birth induction when used as a medicinal remedy, indicating pregnant individuals should avoid arrowhead preparations (26)
To minimize these risks, consider the following precautions:
Obtain arrowhead from reputable sources that test for heavy metals and environmental contaminants. Always thoroughly wash and peel arrowhead tubers, then cook them fully, as heat processing can reduce certain toxin levels. Limit intake to occasional servings no more than two small tubers per week to avoid cumulative exposure to trace contaminants. Pregnant and breastfeeding women, as well as individuals on medications affecting liver metabolism, should consult a healthcare provider before using arrowhead in dietary or therapeutic contexts.
Conclusion
In summary, arrowhead (Sagittaria sagittifolia) is more than just a traditional aquatic food it is a nutrient-dense tuber with promising health benefits supported by modern research. Packed with protein, essential minerals, and bioactive compounds, it contributes to reducing inflammation, supporting liver health, improving digestion, balancing blood sugar, and protecting eye health. Its antioxidants and polysaccharides work synergistically to strengthen the body’s natural defenses, while its mild, versatile flavor makes it easy to incorporate into everyday meals. When sourced responsibly and consumed in moderation, arrowhead offers a natural, science-backed way to promote overall wellness and vitality.
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