Overview
Lotus seeds are the dried seeds from the lotus plant, commonly used in soups, desserts, and congee throughout East Asia. In traditional medicine, they’re known for their ability to calm the heart, strengthen digestion, and nourish reproductive health.Mild in flavor but rich in nutrients, they’re especially valued in calming formulas, post-illness recovery meals, and women’s health recipes.
Active Compounds & Health Benefits
| Compound | Function |
| Neferine (main alkaloid) | Sedative and anti-anxiety effect, regulates heartbeat |
| Lotus polysaccharides | Immune support, antioxidant, gut microbiota modulation |
| Flavonoids | Anti-inflammatory, liver protection |
| Starch and protein | Nutrient-dense, easily digestible |
| Kaempferol | Antioxidant, supports mood and brain health |
Lotus seed extract has shown benefits in studies related to sleep quality, anxiety, gut health, and even memory.
Recipe 1: Lotus Seed & Goji Congee
For: Poor digestion, light sleep, general weakness, post-stress recovery
Ingredients:
- ½ cup white or jasmine rice
- 10 lotus seeds (pre-soaked for 1–2 hours if dried)
- 10 goji berries (Gou Qi Zi)
- Optional: 5 red dates (pitted)
- 4–5 cups water
Instructions:
- Rinse all ingredients.
- Bring everything (except goji berries) to a boil, then simmer for 45–60 minutes.
- Add goji berries for the last 10 minutes.
- Eat warm, as a breakfast or evening calming meal.
💡 Great for people who feel tired but restless, or weak after illness or stress.
Recipe 2: Lotus Seed Tea with Longan
For: Insomnia, anxiety, emotional tension
Ingredients:
- 10 lotus seeds
- 8 dried longan (Gui Yuan)
- Optional: 3 red dates
- 3–4 cups water
Instructions:
- Rinse and soak lotus seeds.
- Add all ingredients to a pot, simmer gently for 30–40 minutes.
- Drink as a warm evening tea before bed.
Helps calm the heart and spirit, especially helpful for light sleepers or those with anxiety after overwork.
Recipe 3: Lotus Seed Sweet Soup (Dessert-Style)
For: Post-menstruation recovery, dry skin, light appetite
Ingredients:
- ½ cup lotus seeds (soaked)
- ¼ cup white fungus (optional, soaked)
- 5 red dates
- 1–2 tablespoons rock sugar (or to taste)
- 4–5 cups water
Instructions:
- Simmer lotus seeds, red dates, and fungus (if using) for 40–60 minutes.
- Add rock sugar in the last 5–10 minutes.
- Serve warm or chilled as a dessert or nourishing snack.
This soup is moistening, calming, and great for dry weather or seasonal transitions.
Cooking Tips:
- For dry lotus seeds: soak for 1–2 hours; remove green core (heart) if present—it’s bitter and has stronger sedative effect
- For sweeter recipes, use rock sugar or longan to pair with its calming effects
- Great for people who feel “tired but wired”—exhausted but unable to relax
