Benefits of Chestnut Water for Health that we should all know. In addition, despite being called chestnut, the water chestnut is not at all nutty. They are aquatic tuber plants that grow in marshes, ponds, rice paddies and shallow lakes.
Benefits of Water Chestnut
The water chestnut is native to Southeast Asia, southern China, Taiwan, Australia, Africa and many islands of the oceans of India and the Pacific.
It is harvested when the corm, or bulb, turns a dark brown color. It has a crisp white meat that can be enjoyed raw or cooked and is a common addition to Asian dishes such as fried foods, curries and salads.
Water chestnut has many uses and is linked to several benefits. Here are five benefits of water chestnut , plus ideas on how to eat them. So, see The 5 Benefits of Chestnut Water for Health:
1. Are Very Nutritious and Low in Calories:
The water nuts are full of nutrients. One serving of 3.5 grams of water chestnut provides:
Fat: 0.1 grams
Carbohydrate : 23.9 grams
Fiber : 3 grams
Protein : 2 grams
Potassium : 17% of DV
Manganese : 17% of the RV
Copper : 16% of the RV
Vitamin B6 : 16% of DV
Riboflavin : 12% of DV
Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men.
Research has shown that eating too much fiber can promote bowel movements, lower blood cholesterol levels, regulate blood sugar levels and keep the bowels healthy.
Also, most of the calories in water nuts come from carbohydrates. However, they are generally low in calories because the raw water nuts are 74% water.
2. Benefits of Water Chicks to Fight Diseases:
The water chestnuts contain a good amount of antioxidants. Antioxidants are molecules that help the body in protecting against potentially dangerous molecules called free radicals. If free radicals accumulate in the body, they can overload the body’s natural defenses and promote a state called oxidative stress.
Unfortunately, oxidative stress has been associated with an increased risk of chronic diseases, including heart disease , type 2 diabetes and many types of cancer.
The water chestnuts are particularly rich in antioxidants: ferulic acid, gallocatechin gallate, epicatechin gallate and catechin gallate.
Studies have shown that antioxidants in nutshell and chestnut pulp can effectively neutralize free radicals that are involved in the progression of chronic disease.
Interestingly, the antioxidants present in water nuts , such as ferulic acid, also help to ensure that the chestnut water pulp remains crunchy and crispy even after cooking.
3. Benefits of Chestnut Water to Reduce Blood Pressure:
Benefits of Water Chestnut
The heart disease is the leading cause of death worldwide. The risk of heart disease is raised by risk factors such as high blood pressure, high cholesterol (LDL), stroke , and high triglycerides in the blood.
Interestingly, water nuts have historically been used to treat risk factors such as high blood pressure. This is likely because they are a great source of Potassium .
Many studies have associated potassium- rich diets with reduced risk of stroke and high blood pressure – two risk factors for heart disease.
An analysis of 33 studies found that when people with high blood pressure consumed more potassium , their systolic blood pressure (upper value) and diastolic blood pressure (lower value) decreased by 3.49 mmHg and 1.96 mmHg, respectively.
The same analysis also found that people who ate more potassium had a 24% lower risk of developing a stroke .
Another analysis of 11 studies including 247,510 people found that those who ate more potassium had a 21% lower risk of stroke and a reduced risk of heart disease .
4. Benefits of Water Chestnut To Promote Weight Loss:
The water chestnuts are classified as high-volume foods. High volume foods contain lots of water or air. Both are calorie-free. Although low in calories, high-volume foods can effectively reduce hunger.
The water nuts are made up of 74% water. If you fight against hunger, then switch your carbohydrate source to water nuts can help you stay satisfied for longer and consume fewer calories.
5. Benefits of Water Chestnut To Combat Oxidative Stress:
Water chestnuts contain very high levels of ferulic acid. This antioxidant ensures that the flesh of the water chestnuts remain crisp even after they are cooked. In addition, several studies have linked ferulic acid to a lower risk of various types of cancer.
In one study, the researchers found that treatment of breast cancer cells with ferulic acid helped suppress their growth and promote their death.
Other test tube studies have found that ferulic acid has helped in suppressing the growth of skin cancer , thyroid , lung and bone cells .
It is likely that the anticancer effects of water nuts are related to their antioxidant content.
Cancer cells rely on large amounts of free radicals to allow them to grow and spread. As antioxidants help in neutralizing free radicals, they can compromise the growth of cancer cells.
That said, most research on water chestnut and cancer is based on test tube studies. More human-based research is needed before giving recommendations.
How to Use Water Chestnuts:
Benefits of Water Chestnut
Water chestnut and a delicacy common in Asian countries. It is highly versatile and can be enjoyed raw, cooked, fried, grilled, pickled or crystallized.
For example, water chestnuts are often peeled and chopped, sliced or grated in dishes such as fried foods, omelettes, curries and salads, among others.
It can also be consumed fresh after washed and peeled, as it has a crispy, sweet and apple- like flesh . Interestingly, the meat remains crispy even after boiling or frying.
Some people choose to use dry and ground nuts as an alternative to flour. This is because water nuts are rich in starch, which becomes a great thickener.
Water chestnut can be purchased fresh or canned at Asian food stores.
The water chestnuts are aquatic plants that are nutritious and delicious.
It is a great source of antioxidants and other compounds that can prevent age-related diseases such as heart disease and cancer.
Water chestnut is also highly versatile and can be added in a variety of dishes.
Try adding water chestnuts to your diet today to reap its health benefits.