Nutty and sweet water chestnut is a wonder fruit and is loaded with nutrients that impart several health benefits. This aquatic vegetable is also known as the Chinese water chestnut. In India, it is available in several colors such as dark green, red, and a mix of these colors.
The fruit is native to Asian countries like China, India, the Philippines, and Japan. It also grows in tropical Africa, Australia as well as some Pacific and Indian Ocean islands.
Water Chestnut: The Wonder Fruit
You can enjoy it raw, grilled, pickled, candied, and boiled. It remains crisp even after being cooked, thanks to its ferulic acid content. A versatile savory, it can be added to several delicacies. Use it as a topping on delicacies, stir-fry, or use its flour for baked goods.
Here are many more reasons to love the humble water chestnut. So, add these delicious delights to your diet now and reap their health benefits.
Nutritional Summary Of Water Chestnuts
The water chestnut contains nutrients like minerals, carbohydrates, and good amounts of phenolic compounds. Its antioxidant properties are contributed well by flavones, tannins, phytosterols, flavonoids, saponins, and oils. Eating water chestnuts makes your body nourished with these phytonutritional components.
Water chestnuts are an excellent source of:
- Vitamin B6
- Calcium
- Phosphorus
- Riboflavin
- Iron
- Magnesium
- Potassium
- Manganese
- Sodium
- Copper
Nutrients per Serving
A half-cup serving of sliced water chestnuts contains:
- Calories: 45
- Protein: 1 gram
- Fat: 0 grams
- Carbohydrates: 10 grams
- Fiber: 3 grams
- Sugar: 2 grams
100 grams of water chestnut has the following nutritional composition:
| Principle | Nutrient Value | % of RDA |
| Energy | 97 kcal | 5% |
| Carbohydrates | 23.94 g | 18% |
| Protein | 1.40 g | 2.5% |
| Total Fat | 0.10 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3 g | 8% |
| Vitamins | ||
| Folates | 16 µg | 4% |
| Niacin | 0.100 mg | <1% |
| Pantothenic acid | 0.479 mg | 9.5% |
| Pyridoxine | 0.129 mg | 25% |
| Riboflavin | 0.200 mg | 15% |
| Thiamin | 0.140 mg | 12% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 4 mg | 7% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 0.3 µg | <% |
| Electrolytes | ||
| Sodium | 41 mg | 3% |
| Potassium | 330 mg | 7% |
| Minerals | ||
| Calcium | 11 mg | 1% |
| Copper | 0.326 mg | 36% |
| Iron | 0.06 mg | <% |
| Magnesium | 22 mg | 5.5% |
| Manganese | 0.331 mg | 14% |
| Phosphorus | 63 mg | 9% |
| Zinc | 0.50 mg | 4.5% |
Health Benefits of Water Chestnuts
Water chestnuts are amazing sources of antioxidants. Apart from antioxidants, the fruit helps in the quicker treatment of bone fractures as well as naturally accelerates wound healing. Some of the other health benefits of water chestnut are:
This high-volume food may curb hunger without adding many calories to your diet.
- Digestive Health
High in fiber, water chestnuts aid digestion. Fiber also absorbs water, softening stools and allowing smooth bowel movement.
Additionally, water chestnuts are coolants for the body and help the upset stomach. Those suffering from nausea and indigestion are also relieved by the consumption of this fruit.
- For Pregnancy
Water chestnut is an excellent source of various minerals and vitamins. It is instrumental in pregnancy hypertension treatment. Also, it boosts milk secretion in lactating mothers.
- Cancer Prevention
Some types of cancer are also known to be reduced by water chestnut because of its antioxidants. Thus, it is instrumental in reducing the growth of cancer cells.
- Improved Blood Pressure
Water chestnut’s potassium content reduces the risk of high blood pressure and stroke. It also lowers bad cholesterol levels.
- Releases stress and uplifts mood
Its vitamin B6 content reduces stress and uplifts mood. - Improves Fertility
Water chestnuts improve fertility because of their vitamin E content. - Checks Thyroid
Thyroid patients largely benefit from the fruit because of its rich iodine and manganese content. - Alleviates Jaundice
Water chestnuts work great for patients of jaundice as the fruit detoxifies the body.
Beauty Benefits of Water Chestnut
- Water chestnuts purify the blood by washing out toxins from the blood. This improves skin complexion and texture, and also checks acne.
- Regular consumption of chestnuts can give you healthy and lustrous hair. Thanks to its mineral-content like potassium, zinc, vitamin E, and B.
Things To Remember While Buying Water Chestnuts
Fresh water chestnuts are easily found in lakes or ponds, but if you don’t know how to pick the correct fruit, don’t pick yourself. Instead, buy these from the market.
Go for the glossy and hard fruit. If it looks bright on the outside and white inside, it is of good quality. Don’t buy if it has bruises, mushy spots, and pits.
How To Store Water Chestnuts
Once bought, store the water chestnut in the refrigerator for up to a week. Wrap it unpeeled in paper bags while storing. To freeze them, put them in containers. At 0 degrees F, the fruit lasts for 5-6 months.
Peel water chestnuts just before use. Never store it in peeled form. By doing so, the fresh taste and texture are lost.
In a nutshell, water chestnut is a highly nutritious fruit that is easily available. You can also prepare several dishes from it to use in various forms. Include this wonder fruit in your diet today and reap its myriad benefits.
