This is the season to add water chestnuts to your day-to-day diet. When we talk about chestnuts this does not mean we are talking about nuts, we are talking about an aquatic vegetable chestnut that is grown in marshes, paddy fields, ponds and shallow lakes.
Chestnuts are crispy and white from the inside and you can have them in the raw form or you can also cook as chop suey, salads, stir-fries and curries. These chestnuts appear like buffalo and bats heads but they taste like potatoes and yams. Today, we will discuss the benefits of chestnuts and how having chestnuts can benefit your health.
Nutritional Value of Chestnuts:
3.5-ounce (100-gram) serving of raw water chestnuts contain:
Calories: 97
Fat: 0.1 grams
Carbs: 23.9 grams
Fiber: 3 grams
Protein: 2 grams
Potassium: 17% of the RDI
Manganese: 17% of the RDI
Copper: 16% of the RDI
Vitamin B6: 16% of the RDI
Riboflavin: 12% of the RDI
Not only, you get so many essential nutrients you also get an abundance of fiber that makes you feel satiated.
Health Benefits of having Chestnuts:
Rich in disease-fighting antioxidants:
Water chestnuts are rich in powerful antioxidants, and help prevent the damage of free radicals and prevent your system from harmful molecules. If someone body accumulates free radicals their body can suffer from oxidative stress that can cause various health problems like heart disease, various type of cancers, and type 2 diabetes. Some of the highest content of antioxidants that you get from water chestnuts are gallocatechin gallate, catechin gallate, ferulic acid, and epicatechin gallate. According to some studies, the antioxidants that are found in the flesh and peel of water chestnuts are effective in neutralizing the progression of chronic diseases. The reason you find the water chestnuts flesh so crispy is because of the ferulic acid in it, even after cooking it remains crunchy and crispy.
Reduce the blood pressure level:
Heart-related deaths are one of the leading causes of death all over the globe so, keeping your heart healthy is essential. Water chestnuts are high in potassium that help to reduce the risk of high blood pressure and risk factors related to heart diseases and stroke. People with bad cholesterol levels should include chestnuts in their diet to get the health benefits. According to 33 studies and analyses, people with high blood pressure problems were given more potassium for consumption, their high blood pressure levels and lower blood pressure levels were reduced by 3.49 mmHg and 1.96 mmHg respectively. And, the risk of stroke amongst such people is also reduced because potassium can reduce the risk of stroke up to 21% and that also help to improve your heart health.
You feel satiated for a long time:
Water Chestnuts are rich in fiber and various other essential nutrients, however, water chestnuts are low in calories, and they are excellent for people who want to lose weight and still refuse to compromise much needed essential nutrients. The reason water chestnuts are called high-volume foods is that such food contains an excess amount of air and water in it and both are calorie-free. One more reason to have water chestnuts is that they are low in calories, but still after consumption you feel satiated for a long time.
Prevent the risk of cancer and oxidative stress:
Water chestnuts are rich in antioxidants ferulic acids that ensure the crunchy taste of water chestnuts, even if you cook them. Ferulic acids help to reduce the risk of cancer. It also helps to suppress the growth of breast cancer. As per some studies, you can also prevent the risk of thyroid, bone, and lung cancer. Free radicals allow the cancer cell to spread and grow and that type of situation can be controlled with the help of powerful antioxidants because antioxidants can be helpful to neutralise the free radicals and reduce cell growth as well. The flesh of water chestnuts is rich in powerful antioxidants that help to reduce the risk of oxidative stress.
When we say water chestnuts we are talking about something that contains 74% water and if someone wants to have a quick snack then having water chestnuts is a really good option. It is filling, nourishing and low in calories which make water chestnuts a superfood and an amazing snack option.
When you include foods that are high-volume food which means foods that are high in water and air content you tend to lose weight, and such food also prevent you from having unhealthy foods because the high fiber and water keep you satiated for a long time.
According to the research, having enough fiber can be really beneficial for bowel movement. Not only this, but it also helps to improve your gut health, improve bad cholesterol levels and regulate blood sugar levels. Water chestnuts are low in calories, and maximum calories come from carbs. Therefore, people who are on a weight loss journey should definitely get the benefits of water chestnuts and add them to their daily diet. The high amount of potassium, fiber, copper, manganese, vitamin B6 and riboflavin are some of the nutritional advantages of having water chestnuts.