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5 Surprising Benefits of Water Chestnuts (Plus How to Use Them)
- Are Very Nutritious yet Low in Calories. Water chestnuts are full of nutrients. ...
- Contain High Amounts of Disease-Fighting Antioxidants. Water chestnuts contain a good amount of antioxidants. ...
- May Help Lower Your Blood Pressure and Reduce the Risk of Heart Disease. ...
- Promote Weight Loss by Keeping You Fuller for Longer With Fewer Calories. ...
What are the nutritional benefits of eating water chestnuts?
What are the Benefits of Eating Water Chestnuts?
- Highly nutritious
- Low in fats
- Reduce the chances of stroke
- Keep you feeling full for longer
What can water chestnuts do for health?
If we look at it in a reference amount of 100-gram, a raw water chestnut will provide you with:
- 97 kcal of food energy
- 25% of your daily value of vitamin B6
- Roughly 10 to 17% of your daily value of other vitamin B, potassium, and manganese—a trace mineral
- 16% copper
- 12% riboflavin
- 3 grams of fiber
- 0.1 grams of fat
What are water chestnuts and it's benefits?
Water chestnuts are aquatic vegetables that are nutritious and delicious. They are a great source of antioxidants and other compounds that may help prevent diseases linked with age, such as heart disease and cancer. Water chestnuts are also highly versatile and can be added to a variety of dishes.
What is the nutritional value of water chestnut?
Water chestnuts carry slightly more calories than sweet potatoes at 97 calories per 100 grams. Their calorie value chiefly comes from complex carbohydrates, amylose, and amylopectin. They carry high-quality phytonutrient profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals, and vitamins.
Are water chestnuts good for your liver?
This is one of the best, most versatile vitamins for your health, and water chestnuts have it in great supply. Vitamin B6 can help with skin health, liver function, mood swings, and even eye health.
Is water chestnut good for weight loss?
Water chestnuts are made of 74% water, which makes them a high-volume food. Following a diet abundant in high-volume foods may help you lose weight, as they can keep you fuller for longer with fewer calories.
Does water chestnut increase weight?
Water chestnuts, or singhara, belong to the non-starchy, low-calorie fruit group, which has zero fat content and may help you lose weight. Water chest nut, also known as singhara in Hindi, is a very common autumn and winter season fruit that grows underwater.
Is a water chestnut a nut or vegetable?
aquatic tuber vegetableWater chestnuts are an aquatic tuber vegetable. They grow in parts of Southeast Asia, Africa, Australia, and many Pacific islands. A water chestnut resembles an actual chestnut in both color and shape, but it is not a nut.
Is chestnut good for kidney?
according to Traditional Chinese Medicine (TCM), chestnuts are regarded as “fruit for the kidney and patients with renal diseases.” It is a warming food that nourishes the QI of the gastrointestinal system, spleen, and kidneys.
Can diabetic patient eat water chestnut?
Control Blood Sugar The fiber in chestnuts can also help balance your blood sugar. Eating high fiber foods ensures your body slowly absorbs starches. This helps avoid spikes in blood sugar, which can be dangerous for people with diabetes. Plus, chestnuts have a low glycemic index value of 54.
How many chestnuts should I eat?
The fiber improves digestion. Just 10 roasted chestnuts include 17% of what you need for the day — a major plus considering most of us don't get nearly enough. Americans eat on average about 16 grams of fiber per day, half of the recommended amount of 25 to 30 grams.
Is water chestnut good for thyroid?
As water chestnut contains useful minerals like iodine and manganese, it helps in maintaining proper functioning of the thyroid gland. Being rich in polyphenolic and flavonoid antioxidants, water chestnuts possess anti-bacterial, antiviral, anticancer and antioxidant properties.
Are chestnuts good for your skin?
Increased brain function – chestnuts contain fat-soluble B vitamins that promote healthy skin, produce red blood cells and improve brain function.
Why are water chestnuts so expensive?
Due to excess rain during harvest season, a number of our water chestnuts grew oversized, making them unsuitable for can production. In addition to the shortage, the demand for fresh water chestnuts in China has reportedly grown since the previous year, leaving very little raw material for canning.
Why are they called water chestnuts?
The name "water chestnut" comes from the fact that it resembles a chestnut in shape and coloring (it has papery brown skin over white flesh), but the water chestnut is actually not a nut at all—it is an aquatic tuber (rootlike part of a plant) that grows in freshwater marshes.
Do water chestnuts cause gas?
Water chestnuts have only moderate amounts of antioxidants. They are not only cold (as a coolant) but are also extremely laxative in nature. If not eaten in moderation, water chestnuts could lead to stomach gas problems and a bloated feeling.
Why are water chestnuts so good?
Water chestnuts are nutritious because they are high in fiber, low in calories, and contain no fat. They also contain several vitamins and healthy antioxidants. If eaten raw, the water chestnut plant may transmit an infectious parasite called fasciolopsiasis.
What is a water chestnut?
Although the water chestnut is technically the entire plant, most people refer to the small, round “corms” that are cut from the plant and eaten cooked or raw. Water chestnut corms are often fed to cattle and used as mulch or compost throughout Asia.
What are some Chinese dishes that use water chestnuts?
Water chestnuts are popular in many Chinese dishes, such as stir-fry and chop suey.
Can you use water chestnuts in a stir fry?
You can also dry water chestnuts and grind them into a thickening agent or flour that you can use for baked goods. Here are some ways to use water chestnuts in recipes:
Do water chestnuts help with weight loss?
People following a weight loss plan may benefit from water chestnuts’ low-calorie content. The water chestnut is a high-volume food that may curb hunger without adding many calories to your diet.
Do water chestnuts lower blood pressure?
The potassium in water chestnuts may reduce your risk of stroke and high blood pressure, which are both linked to heart disease. Studies have found that people who consume large portions of potassium have a significantly lower risk for stroke and high blood pressure.
Can you eat water chestnuts raw?
Water chestnuts are unusual because they remain crisp even after being cooked or canned due to their ferulic acid content. This quality makes water chestnuts a popular choice for stir-fry and as a topping on many Chinese dishes.
Why do we eat water chestnuts?
Providing antioxidants. Eating water chestnuts could help reduce the risk of cancer. Water chestnuts are an excellent source of antioxidants. Antioxidants help the body’s immune system fight free radicals, which are potentially harmful molecules. When free radicals accumulate to a certain extent, they can cause a state of oxidative stress, ...
How to use a whole water chestnut?
To use a whole, fresh water chestnut, peel away the outer brown skin to reveal the white flesh beneath. A person can eat the flesh raw.
How much potassium is in sliced water chestnuts?
found that higher potassium intake reduced both the risks of stroke and heart disease. Half a cup of sliced water chestnuts contains 362 mg. Trusted Source. of potassium. Adding extra potassium to a healthful diet may help lower high blood pressure and its associated risks.
How many calories are in a water chestnut?
Water chestnuts are very low in calories. Half a cup of sliced water chestnuts contains just 60 calories.
Where do water chestnuts grow?
They grow in parts of Southeast Asia, Africa, Australia, and many Pacific islands. A water chestnut resembles an actual chestnut in both color and shape, but it is not a nut. Water chestnuts are popular in many cuisines and have a variety of potential health benefits. These benefits may include:
Does chestnut peel help with free radicals?
However, some research suggests that the antioxidants found in water chestnut peel can help neutralize the effects of free radicals on the body .
Does potassium help with hypertension?
found that increasing the intake of potassium could help reduce blood pressure in people with hypertension. The researchers also found moderate-quality evidence to suggest that a higher potassium intake could reduce the risk of stroke by 24 percent.
What is water chestnut used for?
Water chestnuts have long been used to treat heart health factors, and there is research to support this.
What vitamins are in water chestnuts?
This is one of the best, most versatile vitamins for your health, and water chestnuts have it in great supply. Vitamin B6 can help with skin health, liver function, mood swings, and even eye health.
Do water chestnuts help with heart health?
As touched on earlier, potassium is a powerful heart health helper, and water chestnuts are loaded with this nutrient.
Do water chestnuts have calories?
Even though they are loaded with nutrients, water chestnuts have a delightfully low amount of calories. If you have a strict diet plan that requires you to count calories, water chestnuts would be easy to add to your diet, and the benefits are well worth it.
Is water chestnut a vegetable?
Water chestnuts have a very deceiving name. They’re not really chestnuts; in fact, they’ re not nuts at all. They’re actually a type of tube vegetable that grows in shallow water.
Does copper help with cardiovascular health?
Copper also helps with cardiovascular health, but it does a lot more than that. It can help regulate your energy levels and collagen production.
Can you use groundwater chestnuts instead of flour?
One option is to use dried and groundwater chestnuts as an alternative to flour. Or, if you’d rather experience the vegetable full-on, you can enjoy them grilled, pickled, fried, boiled, or even raw.
What are the nutrients in water chestnuts?
Other nutrients in water chestnuts include thiamine, riboflavin, vitamins C and E, magnesium, phosphorus and zinc, according to Self Nutrition Data. Each of these minerals play a role in your overall health. Vitamin B6 supports healthy brain and immune system function, while thiamine and riboflavin help your body convert food into energy. Your heartbeat maintains a steady rhythm with the help of potassium, while copper aids in red blood cell production. Manganese helps build bones and also aids in metabolizing carbohydrates and cholesterol, says Harvard Medical School.
How many calories are in water chestnuts?
Water chestnuts have only 60 calories in one-half cup, probably due to their high water content, so you don't have to worry about eating a little more of this nutritious vegetable if you are counting calories. Choose water chestnuts for a healthy low-calorie snack while sticking to your diet.
Do water chestnuts help with cholesterol?
When looking for cholesterol-free and fat-free foods to add to your meal plans, water chestnuts fill the bill. You can lower your risk for heart disease and stroke by maintaining your blood cholesterol level, and adding water chestnuts to your meals can help you do this. Water chestnuts' zero-fat content may help prevent weight gain. Because water chestnuts are a high-volume food, they can keep you full for a long time. Water chestnuts are also low on the glycemic index, meaning the carbs are released slowly.
Is water chestnut a vegetable?
Water chestnuts belong to the non-starchy, low-calorie vegetable group and are ideal for diabetic diets, according to the American Diabetic Association. Try adding them to salads, soups, wraps or even pizza and take advantage of the health benefits of water chestnuts.
Do water chestnuts have antioxidants?
Water chestnuts have antioxidant characteristics due to a number of compounds they contain. One of these antioxidants is called ferulic acid, says Healthline. Ferulic acid has shown an effect on neutralizing free radicals involved in chronic diseases. This was proven by a 2016 test-tube study that investigated the anti-tumor activity of ferulic acid in breast cancer. Results of the study, published in Oncology Reports, found that ferulic acid helped to not only suppress the growth, but kill breast cancer cells, too.
What are the antioxidants in water chestnuts?
Rich in Antioxidants. Water chestnuts are a rich source of phenolic compounds and flavonoids such as catechin gallate, epicatechin gallate, and gallocatechin gallate. The antioxidants help scavenge free radicals in the body, preventing oxidative stress and inhibiting the progression of chronic diseases. [4]
What are water chestnuts?
Water chestnuts ( Eleocharis dulcis) are not nuts but tuber vegetables that grow in marshes, ponds, and shallow lakes. The tuber vegetables are also known as corms. These small, white, round corms are crisp and sweet and have a thick, dark brown skin .
How do chestnuts help with heart disease?
Water chestnuts help decrease the incidence of heart diseases in two ways. They help reduce water retention by regulating sodium levels in the body and they reduce the incidence of hypertension. They contain no cholesterol, only a trace of fat, and have a fraction of the calories of other nuts, such as cashew nuts and peanuts. [6]
What is the purpose of chestnut peels?
According to a study , the peels can be used as a food supplement to kill foodborne bacteria. [8] [9]
Can water chestnuts cause nausea?
Minced water chestnut is used to make puddings and cakes. They can be blended into a healthy juice. Word of caution: Water chestnuts can cause vomiting and nausea if eaten in excess. Raksha Hegde is the content director at Organic Facts and helps oversee a team of brilliant, dynamic content writers.
Do water chestnuts have cholesterol?
Water chestnuts do not contain cholesterol and fat and are rich in dietary fiber. These crisp, crunchy vegetables are low in calories and are best had in soups and stir-fries. With their nutrient-rich profile, they make an excellent addition to any weight loss regimen.
Can you eat chestnuts raw?
They can be eaten raw, steamed, boiled, or roasted but have to be peeled. They can be added to soups, stir-fries, noodles, or rice dishes. Chestnut flour can be used to make pasta, noodles, and as a thickener. Minced water chestnut is used to make puddings and cakes. They can be blended into a healthy juice.
What are the antioxidants in water chestnuts?
This “nut” is rich in antioxidants such as ferulic acid, catechin gallate, epicatechin gallate, and gallocatechin gallate.
Why do people eat water chestnuts?
Because of its high number of antioxidants, eating water chestnuts could reduce certain disease risks. If people allow free radicals to accumulate in the body, they may prevent the body’s natural defenses from working correctly, leading to oxidative stress [6].
How many calories are in a cup of water chestnuts?
Despite the number of nutrients water chestnuts provide, it was found that they’re low in calories. Half a cup of water chestnuts only amounts to 60 calories. Yet, it’s a high-filling food, so it’s an easy substitute for other items rich in calories without jeopardizing your nutrition. Low-calorie, nutrient-rich foods like these are a critical part of how to lose weight.
How long does it take for water chestnuts to grow?
Although, it is a time-consuming process. To successfully cultivate water chestnuts, you need a large area, controlled irrigation, and at least 220 frost-free days for them to reach maturity.
How to keep water chestnuts fresh?
If you peel them ahead of time, use a bowl with cold water and place them in the fridge. Change the water daily to keep them fresh. With canned water chestnuts, rinse under warm water, as mentioned above.
How much water does a water chestnut have?
Most of its content has been linked to a lower risk of stroke and high blood pressure [1]. A water chestnut includes the following: 74% water. 1% protein. 24% carbohydrates. A minimal amount of fat. If we look at it in a reference amount of 100-gram, a raw water chestnut will provide you with: 97 kcal of food energy.
What is a water chestnut?
The water chestnut, or Eleocharis dulcis, is an aquatic tuber popular in Chinese cuisine.
What are the vitamins in chestnuts?
Folate: 15% of the DV. Riboflavin: 11% of the DV. Potassium: 11% of the DV. In addition, chestnuts are a decent source of several other vitamins and minerals, including vitamins K, B5, and B3, as well as phosphorus and magnesium ( 1. Trusted Source.
What is a chestnut?
Chestnuts are the edible nuts of trees and shrubs that belong to the Castanea genus. They have a delicious, mildly sweet taste and are incredibly versatile. You can incorporate them into a variety of dishes, such as stuffings, salads, soups, and many more. There are many different types of chestnuts, and they share similar qualities.
Why are chestnuts so low in calories?
Compared with most other nuts, chestnuts contain fewer calories because they are low in fat. They are also higher in carbs than most nuts and contain a good amount of fiber, providing 15% of your daily needs in one serving. Summary.
How many gram of chestnuts are in a 10 kernel?
A 10-kernel (84-gram) serving of roasted chestnuts provides the following ( 1 ):
Is chestnut a good source of potassium?
They are also a good source of potassium, which is beneficial for the heart. 4. High in fiber. Chestnuts are a good source of fiber, which has many health benefits. For one, fiber helps add bulk to your stools, which makes them easier to pass and can help keep you regular ( 15. Trusted Source.
Is a water chestnut a vegetable?
It’s worth noting that these types of chestnuts are not related to the water chestnut ( Eleocharis dulcis ), which is a type of aquatic vegetable that is popular in Asian cuisine.
Is chestnut healthy?
Not only are chestnuts healthy, but they are also delicious and easy to add to your diet. They have a mildly sweet flavor and soft yet firm texture.
What are the nutrients in water chestnuts?
Water chestnuts, on the other hand, contain a higher amount of key nutrients, like potassium, manganese, copper and vitamin B6. That said, both are highly nutritious and can be enjoyed in moderation as part of a balanced diet.
Why are water chestnuts so unique?
Unlike other vegetables, water chestnuts are unique because they are able to retain their distinct crunchiness even after being cooked or canned. This is due to their chemical structure. The cell walls of the vegetable are cross-linked, and compounds like ferulic acid help provide strength to keep them from becoming too soft during the cooking process.
Why are water chestnuts considered a staple in traditional medicine?
In Ayurvedic medicine, water chestnuts are used to calm the pitta dosha and act as a natural diuretic to promote urine production.
What is water chestnut?
What are water chestnuts? The water chestnut is a type of aquatic plant that produces an edible corm that grows underground. It has a crisp, starchy white interior that stands out from other vegetables because it retains its signature crunch even after cooking.
How to cook water chestnuts?
A few of the most popular ways involve boiling them, roasting them on a baking sheet or sautéing them as part of a flavorful stir-fry. You can also grate them and add them to curries, salads and casseroles or use dried and ground water chestnuts as an alternative to regular flour. When cooking them with other ingredients, however, be sure to add them near the end of the cooking process to ensure they retain their signature crunch and crispness.
Is water chestnut a good source of antioxidants?
Water chestnuts are a great source of antioxidants. Antioxidants are health-promoting compounds that help fight free radical formation and prevent cell damage. In addition to decreasing oxidative stress in the body, antioxidants also play a central role in health and disease.
Where is Chinese water chestnut native to?
Known by its scientific name, Eleocharis dulcis, the Chinese water chestnut is a grass-like plant that is native to certain areas in Asia, Australia and Africa — as well as several islands in the Pacific and Indian Oceans. Contrary to what its name suggests, it’s not actually a nut at all.
