Eppaw
Eppaw is a starchy root vegetable rich in carbohydrates and B vitamins, particularly vitamin B6, making it a nutrient-dense staple food with modest micronutral diversity.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B61.00 mg59% DV
- Vitamin C11.0 mg12% DV
- Riboflavin0.10 mg8% DV
- Thiamin0.09 mg8% DV
- Folate20.4 mcg5% DV
- Niacin0.26 mg2% DV
- Manganese0.93 mg40% DV
- Copper0.20 mg22% DV
- Phosphorus140.3 mg11% DV
- Zinc0.98 mg9% DV
- Calcium93.5 mg7% DV
- Magnesium27.2 mg6% DV
- Potassium289.0 mg6% DV
- Iron0.98 mg5% DV
- Selenium0.77 mcg1% DV
- Sodium10.2 mg<1% DV
Score · 75/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B669% DV
- Manganese48% DV
- Copper26% DV
- Vitamin C14% DV
- Phosphorus13% DV
Overview
Eppaw is a traditional root vegetable cultivated in tropical and subtropical regions, valued as a dietary staple for its caloric density and micronutrient profile. With 150 kcal per 100g and notable carbohydrate content (31.68g), it serves as an efficient energy source. The vegetable's most distinctive nutritional feature is its exceptionally high vitamin B6 content (1.172mg per 100g), which exceeds recommendations and supports amino acid metabolism, neurotransmitter synthesis, and homocysteine regulation—all relevant to cardiovascular health and cognitive aging. The mineral profile includes meaningful potassium (340mg), important for blood pressure regulation and cardiac function, alongside calcium, magnesium, and phosphorus for bone health. Iron and zinc presence supports immune function and metabolic processes. While fiber content is not detected in standard analysis, the moderate phosphorus and potassium ratio makes it suitable for most dietary patterns. Eppaw's longevity relevance centers on B6-dependent metabolic efficiency and sustained energy provision without excessive caloric density, making it particularly valuable in plant-forward diets aimed at healthy aging.
Health Benefits (5)
- Supports cardiovascular health through homocysteine regulationstrongVitamin B6 acts as a coenzyme in homocysteine metabolism, converting it to methionine or cysteine, thereby reducing circulating homocysteine levels associated with atherosclerosis risk
- Enhances neurological function and cognitive aging resistancemoderateB6 is essential for neurotransmitter synthesis (serotonin, dopamine, GABA) and myelin formation, supporting synaptic plasticity and neuroprotection
- Supports immune system efficiencymoderateVitamin B6 and zinc both regulate immune cell proliferation and antibody production, critical for maintaining immunosenescence resistance with age
- Provides sustained energy with stable glycemic impactmoderateComplex carbohydrate matrix with resistant starch components offers gradual glucose release, supporting insulin sensitivity and metabolic stability
- Maintains bone mineral density through phosphorus and calciummoderateBalanced phosphorus-calcium ratio supports hydroxyapatite formation and osteoblast activity essential for bone remodeling throughout aging
Food Pairings
- ·Pair with dark leafy greens (spinach, kale) because vitamin C from greens enhances non-heme iron absorption from eppaw
- ·Combine with legumes (beans, lentils) because together they create a complete protein profile with complementary amino acids, maximizing B6 utilization
- ·Serve with fat sources (olive oil, avocado) because fat-soluble vitamin absorption and satiety are enhanced, and fat slows carbohydrate digestion for glycemic stability
- ·Pair with turmeric or ginger because these compounds provide anti-inflammatory support that complements eppaw's metabolic functions for joint and cardiovascular health
Practical Tips
- ·Store eppaw in cool, dark, well-ventilated conditions away from moisture to prevent sprouting and mold; proper storage extends shelf life 2-3 weeks
- ·Boil or steam rather than fry to preserve water-soluble B vitamins; avoid prolonged cooking which degrades B6 content by 15-25%
- ·Consume skin when possible (if food-safe variants), as micronutrients concentrate near the surface; wash thoroughly before cooking
- ·Portion control: 100-150g per serving integrates well into balanced meals without excessive caloric load; ideal as a side starch replacing refined grains
Optimal Timing
Eppaw's complex carbohydrates and B6 content support sustained energy and cognitive function during afternoon hours; midday consumption allows full metabolic utilization before evening rest
- · Late evening if sensitive to starch; timing 2-3 hours before sleep aids digestion
Eppaw is a substantive food best consumed with other foods to form balanced meals; not suited for fasting protocols due to carbohydrate density and need for fat/protein pairing
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower eppaw is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about eppaw
What is eppaw?
Eppaw is classified as a vegetable. Eppaw is a starchy root vegetable rich in carbohydrates and B vitamins, particularly vitamin B6, making it a nutrient-dense staple food with modest micronutral diversity.
Is eppaw healthy?
Eppaw scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is eppaw high in protein?
Not particularly. A 85 g serving provides about 3.9 g of protein (~8% of the 50 g daily value).
Is eppaw high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in eppaw?
In a 85 g serving, eppaw is highest in Vitamin B6 (~59% DV), Manganese (~40% DV), Copper (~22% DV), Vitamin C (~12% DV), Phosphorus (~11% DV).
Is eppaw keto-friendly?
Not really. A 85 g serving has about 26.9 g of net carbs (26.9 g total minus 0 g fiber).
When is the best time to eat eppaw?
Best in the midday. Eppaw's complex carbohydrates and B6 content support sustained energy and cognitive function during afternoon hours; midday consumption allows full metabolic utilization before evening rest
How much eppaw should I eat?
A typical serving is around 85 g (~128 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating eppaw alongside several other vegetable sources.
What pairs well with eppaw?
Eppaw pairs nicely with: Pair with dark leafy greens (spinach, kale) because vitamin C from greens enhances non-heme iron absorption from eppaw; Combine with legumes (beans, lentils) because together they create a complete protein profile with complementary amino acids, maximizing B6 utilization; Serve with fat sources (olive oil, avocado) because fat-soluble vitamin absorption and satiety are enhanced, and fat slows carbohydrate digestion for glycemic stability; Pair with turmeric or ginger because these compounds provide anti-inflammatory support that complements eppaw's metabolic functions for joint and cardiovascular health.
Supplements that mirror Eppaw's nutrient profile
Encyclopedia entries that supply the same signature nutrients eppaw contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Eppaw
These are the nutrients eppawcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.