What Is Water Chestnut?
Though water chestnuts have a nutty name, they are starchy root vegetables. They are grown in marshy areas and can be consumed in raw or cooked form. They are widely known as an important ingredient in Chinese cooking. They have a mild flavor and are slightly sweet in taste. They remain crunchy even after they are cooked. They are rich in fiber, potassium, and many other healthy antioxidants.
How Much Nutrition Does Water Chestnut Provide?
The USDA (the United States, Department of Agriculture) has provided the following nutrition information for four raw water chestnuts, which is around 36 grams:
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Calories: 35.
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Fat: 0 gram.
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Sodium: 5 mg.
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Carbohydrates: 8.6 grams.
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Fiber: 1.1 grams.
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Sugars: 1.7 grams.
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Protein: 0.5 gram.
Four raw water chestnuts carry 35 calories while a half-cup of canned water chestnuts holds 50 calories, all majorly from the carbohydrates.
The scientific literature does not provide any studies on the glycemic index of the water chestnuts, and therefore their glycemic load cannot be calculated. However, water chestnuts are regarded as starchy vegetables.
Water chestnuts contain no fat and a trace amount of protein. A half-cup portion of canned water chestnuts gives 2 % of the daily need for vitamin C and 5 % of the daily requirement for iron. Water chestnuts also provide a sufficient amount of potassium, manganese, calcium, copper, and vitamin B6.
What Are the Health Benefits of Water Chestnut?
Water chestnuts have a lot of medicinal effects due to their abundant antioxidant content. Some of their benefits are listed as:
Fights Inflammation: Water chestnuts possess antioxidants, like fisetin, diosmetin, luteolin, and tectorigenin, which can aid repair damaged cells and decrease inflammation. This, in turn, can provide a protective effect to the body from several chronic diseases.
Provides Dietary Fiber: Water chestnuts contain abundant fiber, which has numerous beneficial effects on health. It gives the feeling of fullness and satisfaction, helps in digestion, and can assist in regulating cholesterol and blood sugar levels.
Reduces Risk of Stroke: Half a cup of water chestnuts contain around 7 % of the daily potassium requirement of an individual. In studies, it has been found that higher dietary intake of potassium leads to lower rates of stroke and may also decrease the risk of coronary heart diseases and other cardiovascular diseases.
Low in FODMAPs: Patients with irritable bowel syndrome (IBS) and Crohn's disease can sometimes relieve the symptoms of these conditions by consuming foods that are low in FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols, which is a type of carbohydrate). Water chestnuts fall into the category of a low-FODMAP diet.
Compliant With Allergic People: Water chestnut is not a nut so it is safe for individuals with tree nut allergies. No proof of water chestnut allergy has been reported in the literature yet.
Provide Antioxidants: Water chestnuts are a rich source of antioxidants, particularly ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate that fight against harmful free radicals and protect the body.
Although the majority of the antioxidant content is in the peel, the pulp contains a good quantity of antioxidants too. It is the ferulic acid that gives water chestnuts a crispy and fresh flavor even after cooking.
Slows Down Tumor Growth: Antioxidants found in water chestnuts may reduce the risk of some types of cancer. As per the research, antioxidants can slow down the development of malignant cells.
Reduces the Risk of Chronic Diseases: The abundant antioxidant content of water chestnuts may decrease the risk of certain chronic diseases. Antioxidants kill free radicals and prevent the body from oxidative stress, which leads to an increased chance of chronic diseases like type 2 diabetes, heart diseases, and several malignancies.
Lower Calorie Consumption: Water chestnuts possess very few calories yet, they are highly nutritious and carry fiber, proteins, copper, potassium, manganese, riboflavin, and vitamin B6. They hold about 74 percent of water and around nine grams of carbohydrates.
Promotes Weight Loss: People looking and trying for weight loss may gain benefits from the low-calorie content of water chestnuts. Water chestnuts have more fiber and, therefore, there is satiety that can help in controlling hunger. They give the feeling of fullness without adding many calories to the diet.
Improve Digestive Health: Water chestnuts are full of fiber that assist in the proper digestion of food. Fiber helps in digestion by enhancing bowel movement and good bacterial growth in the gut. It also absorbs water and softens stool, making them pass more easily and thus preventing constipation.
Decrease High Blood Pressure and Its Associated Risks: Water chestnuts hold potassium that helps in decreasing high blood pressure. Studies found that increased potassium intake in hypertensive patients showed a decrease in both systolic and diastolic blood pressure.
Good for the Hair: Water chestnuts improve hair health as they possess important nutrients that are beneficial for the hair, like potassium, zinc, vitamin B, and vitamin E.
How to Buy and Store Water Chestnut?
Water chestnuts are available throughout the year in the whole form or canned. Most commonly in the western and middle-east nations, canned water chestnuts are available for purchase, but Asian markets also sell raw water chestnuts.
When buying fresh raw water chestnuts, select ones that have smooth, unwrinkled skin without any soft spots. Store them under refrigerated conditions in a plastic bag, where they may have a shelf life of up to two weeks, depending on their freshness. Unopened cans of water chestnuts can be stored in a cool and dry place.
How to Consume Water Chestnut?
Prior to eating raw water chestnuts, they need to be peeled off. Canned water chestnuts, which are more widely available, should be first washed to eliminate the sodium that is usually added during processing but is otherwise ready to eat.
Cut water chestnuts into small pieces and make a salad or mix them into a curry or stir fry them. They make an excellent ingredient in Asian-inspired dishes.
Conclusion:
Water chestnuts have been bestowed with a plethora of health benefits so, they should be included in the diet, depending upon their availability whether in raw or canned form. They are good to have for people of all age groups and rarely possess any risks or adverse effects.
