Monday, December 11, 2023

The Untold Advantages Of Water Chestnuts: HealthifyMe


Originating from Southeast Asia, water chestnuts have a wealthy historical past of culinary and medicinal programs. Those aquatic vegetation belong to the Cyperaceae circle of relatives and are recognized for his or her unique corms, which can be the fit for human consumption, bulbous parts that develop underground. Whilst they undergo the identify “chestnut,” they aren’t nuts in any respect however reasonably rhizomatous greens cultivated essentially for his or her crunchy, succulent corms.

Water chestnuts be offering a lovely crispness and a refined sweetness, making them a flexible aspect in stir-fries, salads, and different dishes. Past their culinary use, those aquatic vegetation additionally dangle a spot in conventional Chinese language drugs.

Dietary Profile of Water Chestnuts

The quantity of water chestnuts one can devour in an afternoon is determined by the nutritional personal tastes and dietary targets. Then again, it’s crucial to devour them sparsely as a part of a balanced nutrition. A normal serving of sliced water chestnuts is set 1/2 cup (roughly 60-70 grams). 

This is the dietary worth of 100 g of uncooked water chestnuts:

  • Energy: 97 kcal
  • Protein: 1.4 g
  • Carbohydrates: 23.9 g
  • Fat: 0.1 g
  • Fibre: 3 g
  • Calcium: 11 mg
  • Potassium: 584 mg
  • Magnesium: 22 mg
  • Phosphorous: 63 mg
  • Diet C: 4 mg
  • Folate: 16 µg
  • Choline: 36.2 mg

Well being Advantages of Water Chestnuts

Water chestnuts be offering a mess of culinary makes use of and produce alongside more than a few well being advantages. Listed here are a couple of of those advantages:

Wealthy in Antioxidants

Water chestnuts include excessive ranges of antioxidants, specifically ferulic acid, gallocatechin gallate, epicatechin gallate, catechin gallate, and diet C. Antioxidants paintings to offer protection to the frame cells from oxidative pressure, decreasing the chance of power illnesses and selling general well-being. 

The presence of diet C in water chestnuts strengthens the frame’s defence in opposition to damaging unfastened radicals, bettering the immune gadget and probably reducing the chance of more than a few illnesses. Common intake of water chestnuts may also be a very easy means so as to add disease-fighting antioxidants into your day by day nutrition. 

Lend a hand Decrease Middle Illness Chance

Incorporating water chestnuts right into a heart-healthy nutrition, together with different nutrient-rich meals, generally is a certain step towards managing blood force and decreasing the chance of coronary heart illness.

  • They’re a just right supply of potassium, which will assist loosen up blood vessel partitions, cut back blood force, and offer protection to in opposition to coronary heart illness.
  • Water chestnuts are naturally low in sodium. A low-sodium nutrition is helping save you high blood pressure. 
  • Water chestnuts additionally include nutritional fibre, which will assist in controlling blood force. Prime-fibre diets advertise higher cardiovascular well being through decreasing levels of cholesterol and bettering general coronary heart serve as.
  • The antioxidants in water chestnuts assist offer protection to the guts through decreasing oxidative pressure and irritation. 
  • Water chestnuts are naturally low in fats and ldl cholesterol, which is advisable for coronary heart well being. Prime nutritional fats and ldl cholesterol consumption can clog arteries. 

Scale back the Chance of Oxidative Tension and Most cancers

Water chestnuts can assist cut back the chance of oxidative pressure because of their antioxidant homes. Antioxidants assist neutralise damaging molecules referred to as unfastened radicals within the frame. Loose radicals could cause oxidative pressure through destructive cells, proteins, and DNA, which may end up in more than a few well being problems, together with power illnesses.

Water chestnuts include an impressive antioxidant referred to as ferulic acid. In lab research, the consequences display that ferulic acid may decelerate the expansion and inspire the dying of a few most cancers cells, like the ones from breast, pores and skin, thyroid, lung, and bone cancers. Then again, it’s crucial to understand that those findings most commonly come from lab research the usage of check tubes, and there’s a want for extra analysis involving people.

Gives Cooling Homes

Water chestnuts are regarded as a “cooling” meals in conventional Chinese language drugs. They assist cut back over the top interior warmth within the frame, making them appropriate for people with prerequisites related to warmth, comparable to fever, irritation, or over the top thirst. Because of their cooling homes, water chestnuts are hydrating and will assist counteract fluid imbalances within the frame.

Fortify Weight Loss

Water chestnuts are reasonably low in energy, making them a good selection for the ones taking a look to control their calorie consumption. Their 74% water content material supplies a sense of fullness and not using a important calorie load. So, one can snack on water chestnuts as a substitute of going for high-calorie, low-nutrient meals. 

Those aquatic greens also are a just right supply of nutritional fibre. Fibre is understood to advertise emotions of satiety, serving to one really feel complete and glad for extra prolonged classes, which will cut back general calorie consumption and assist in weight control. Water chestnuts are naturally low in fats, making them a wholesome possibility in a low-fat nutrition. 

It’s necessary to notice that whilst water chestnuts may also be part of a weight reduction plan, a hit weight control additionally is determined by general nutritional possible choices, portion keep an eye on, and common bodily task. 


Water chestnuts are a dietary powerhouse, ample in antioxidants like ferulic acid, gallocatechin gallate, epicatechin gallate, catechin gallate, and diet C. Those antioxidants offer protection to cells from oxidative pressure, decreasing the chance of power illnesses. Diet C in water chestnuts boosts the immune gadget, probably reducing illness dangers. They assist coronary heart well being through reducing blood force with their excessive potassium content material, low sodium, and nutritional fibre. The antioxidants additional offer protection to the guts from oxidative pressure and irritation, whilst their low fats and ldl cholesterol content material is just right for coronary heart well being. Water chestnuts toughen weight reduction with their low calorie and fats content material, making them a very good selection for calorie keep an eye on. Their excessive water and fibre content material give a contribution to satiety, decreasing general calorie consumption. Moreover, they include ferulic acid, which has proven promise in inhibiting the expansion of particular most cancers cells in lab research. Because of their cooling homes, water chestnuts are hydrating and will assist counteract fluid imbalances within the frame. Whilst water chestnuts have more than a few well being advantages, extra analysis involving people is vital. 

Techniques to Use Water Chestnuts

Water chestnuts are a flexible aspect. Listed here are many ways to make use of them: 

  • Stir-Fries: Upload sliced or diced water chestnuts to stir-fry dishes for a crisp texture.
  • Salads: Toss sliced or chopped water chestnuts into inexperienced salads, pasta salads, or coleslaw.
  • Soups: Upload complete or sliced water chestnuts into transparent soups to make stronger their texture and style.
  • Asian Dishes: Use water chestnuts in conventional Asian dishes like sushi, curries, Kung Pao rooster, candy and bitter dishes, and moo goo gai pan. Some sushi rolls, comparable to California rolls, come with water chestnuts for extra texture and flavour.

Given beneath are two wholesome recipes.

1. Water Chestnut Stir-Fry

Servings: 2


  • Water chestnuts: 150g (sliced)
  • Combined greens (bell peppers, carrots, broccoli): 200g (sliced)
  • Garlic: 2 cloves (minced)
  • Ginger: 1-inch piece (finely chopped)
  • Soy sauce: 2 tbsp
  • Sesame oil: 1 tbsp
  • Crimson chilli flakes: 1 tsp
  • Salt: to style
  • Contemporary coriander leaves: for garnish

Approach of Preparation

  • Warmth sesame oil in a wok or huge skillet over medium-high warmth.
  • Upload minced garlic and chopped ginger and stir-fry for roughly 30 seconds till aromatic.
  • Upload the sliced water chestnuts and blended greens to the wok.
  • Stir-fry for 3-4 mins till the greens are delicate but crisp.
  • Drizzle soy sauce over the stir-fry and toss effectively to mix.
  • Sprinkle pink chilli flakes and a pinch of salt for seasoning. Regulate the spiciness for your liking.
  • Prepare dinner for an extra 2 mins, making sure the water chestnuts are heated via.
  • Garnish with contemporary coriander leaves.
  • Serve sizzling as a nutritious and crunchy stir-fry.

2. Water Chestnut Salad

Servings: 2


  • Water chestnuts: 150g (chopped)
  • Cucumber: 1 (sliced)
  • Cherry tomatoes: 50g (halved)
  • Crimson onion: ¼ (thinly sliced)
  • Contemporary mint leaves: 15g (chopped)
  • Lime juice: 2 tbsp
  • Olive oil: 1 tbsp
  • Salt and pepper: to style

Approach of Preparation

  • In a big bowl, mix the chopped water chestnuts, sliced cucumber, halved cherry tomatoes, thinly sliced pink onion, and chopped contemporary mint leaves.
  • In a small bowl, whisk in combination the lime juice and olive oil to create the dressing.
  • Drizzle the dressing over the salad and toss to coat the entire substances.
  • Season with salt and pepper in line with your style.
  • Sit back the water chestnut salad within the fridge for roughly half-hour earlier than serving.
  • Function a refreshing and wholesome salad that highlights the crispness of water chestnuts along different colourful greens.

Doable Facet Results of Water Chestnuts

Water chestnuts are normally secure to devour for most of the people. Then again, there are a couple of attainable unintended effects to remember:

  • Allergic Reactions: Hypersensitive reactions are reasonably uncommon, however some folks could also be allergic to water chestnuts. It can result in pores and skin rash, itching, swelling, or problem respiring. 
  • Digestive Problems: In uncommon circumstances, over the top intake of water chestnuts would possibly purpose digestive discomfort, together with fuel, bloating, or diarrhoea. 
  • Pass-Contamination: When you’ve got a critical shellfish hypersensitive reaction, be wary when eating water chestnuts, as they’re on occasion processed in amenities that still deal with shellfish, which may end up in cross-contamination. Be sure to supply water chestnuts from respected resources and get ready them as it should be to minimise the chance of contamination. 
  • Prime in Carbohydrates: Water chestnuts are reasonably excessive in carbohydrates, that may be a priority for people on low-carb diets or the ones managing blood sugar ranges. 


Water chestnuts are normally fit to be eaten, however a couple of attainable unintended effects would possibly happen. Hypersensitive reactions, despite the fact that uncommon, can happen and would possibly lead to signs like pores and skin rash, itching, swelling, or problem respiring. Over the top intake can result in diarrhoea, fuel, or bloating in some circumstances. The ones with critical shellfish allergic reactions must be wary because of the chance of cross-contamination. Water chestnuts are reasonably excessive in carbohydrates, that may be a priority for the ones on low-carb diets or managing blood sugar ranges.

HealthifyMe Advice

In case you’re taking a look to organize water chestnut with a slightly of Indian, we now have simply the recipe for you! This Water Chestnut Sabji is a lovely fusion of the unique water chestnut with conventional Indian spices. Peel and cube the 250g water chestnuts into bite-sized items. Warmth 1 tbsp ghee in a pan on medium warmth. Upload cumin seeds and allow them to splutter. Upload 1 medium-sized chopped onion and saute till they flip golden brown. Stir in 1 tsp ginger-garlic paste and cook dinner for every other minute till the uncooked odor disappears. Pour in ½ cup tomato puree, turmeric powder, pink chili powder, coriander powder, and salt to style. Prepare dinner the mix till the oil begins to split from the masala. Upload the diced water chestnuts to the masala and blend effectively. Prepare dinner for roughly 5-7 mins, stirring sometimes. Upload in somewhat water if had to save you sticking, and let the sabji simmer till the water chestnuts are delicate but retain a slight crunch. Sprinkle garam masala and provides it a last stir. Garnish with freshly chopped coriander leaves. Serve sizzling with steamed rice or roti.

The Ultimate Phrase

Water chestnuts essentially function a meals supply in more than a few cuisines, specifically in Asian cooking. They’re recognized for his or her crisp texture and delicate, reasonably candy flavour, which provides a singular part to dishes. Then again, in conventional Chinese language and people drugs, water chestnuts were used for some medicinal functions. Then again, their use on this context is proscribed, and medical proof for his or her medicinal advantages is frequently restricted or inconclusive.

Disclaimer: The aim of this text is solely to disperse wisdom and lift consciousness. It does now not intend to exchange scientific recommendation from pros. For additional data, please touch our qualified nutritionists Right here.

Often Requested Questions

Q: What are water chestnuts, and what do they style like?

A: Water chestnuts aren’t nuts however reasonably aquatic greens. They’re the corms of a kind of water plant referred to as Eleocharis dulcis, which is often grown in Southeast Asia and a few different portions of the sector. The style and texture of water chestnuts can range relying on their preparation, however of their uncooked shape, they’ve a crisp and crunchy texture.

Q: Are water chestnuts a kind of nut, and are they associated with chestnuts?

A: Water chestnuts are aquatic greens with a crunchy, mildly candy style. They don’t seem to be nuts and aren’t associated with chestnuts.

Q: How are water chestnuts harvested and ready for intake?

A: Harvesting comes to digging up the darkish brown bulb or corms from underwater, then they’re peeled and sliced for intake. They’re additionally to be had canned, making them handy for cooking and intake.

Q: What’s the dietary profile of water chestnuts?

A: Water chestnuts are low in energy, with some fibre, protein, and carbohydrates, making them a nutritious selection. They’re a just right supply of minerals like potassium, manganese, and copper. Additionally, uncooked water chestnuts contain 74% water.

Q: Can water chestnuts be eaten uncooked, or do they want to be cooked?

A: They’re in most cases cooked however may also be eaten uncooked. Cooking complements its flavour and texture. When cooked, they deal with their crispness.

Q: Are there other kinds of water chestnuts?

A: There are other types, with the Chinese language water chestnut being the commonest. Every other one is water caltrops (Trapa natans), which can be other from water chestnuts (Eleocharis dulcis).

Q: Are water chestnuts a just right supply of fibre and different vitamins?

A: Chinese language water chestnuts are a just right supply of fibre and include more than a few vitamins, making them a wholesome addition for your nutrition. They’re a just right supply of minerals like potassium, manganese, and copper. Chinese language water chestnuts are reasonably low in energy, which makes them a good selection for the ones taking a look to control their calorie consumption.

Q: How are water chestnuts in most cases utilized in culinary dishes?

A: Water chestnuts move effectively in stir-fries and salads and as a crunchy part in more than a few dishes. They’re widespread in Asian delicacies, specifically as an aspect in spring rolls, to offer a contrasting texture and flavour.

Q: Can water chestnuts be utilized in each candy and savoury recipes?

A: Sure, water chestnuts move effectively in each candy and savoury recipes. They upload a refreshing crunch and a refined, candy flavour.

Q: Are there any well being advantages related to eating water chestnuts?

A: They are able to be offering hydration and a supply of vitamins like potassium. Meals wealthy in potassium can assist cut back coronary heart illness possibility components like hypertension. Water chestnuts include 74% water, which will stay one fuller for longer with fewer energy.

Q: Are water chestnuts secure for people with nut allergic reactions?

A: Water chestnuts aren’t nuts. So, they’re normally secure for the ones with nut allergic reactions.

Q: Can water chestnuts be grown at house, and if this is the case, what are the necessities?

A: Rising water chestnuts at house calls for an aquatic setting, like a pond or a container with water. Optimum prerequisites for plant enlargement contain temperatures within the vary of 30 to 35°C all the way through the leafy enlargement degree and reasonably cooler temperatures, round 5°C decrease when the tubers are within the technique of formation. Moreover, a minimal soil or water temperature of 15°C is vital to verify enough building of the corms.

Q: What’s the shelf lifetime of water chestnuts, and the way must they be saved?

A: Retailer water chestnuts in a groovy, dry position, and they are able to final for a number of weeks.

Q: Are there any conventional or medicinal makes use of of water chestnuts?

A: Conventional Chinese language drugs makes use of water chestnuts for more than a few illnesses. For instance, they’ve cooling homes and would possibly assist soothe the digestive gadget.

Q: How do water chestnuts fluctuate from different equivalent substances, comparable to chestnut flour or water caltrop?

A: Water chestnuts fluctuate from chestnut flour and water caltrop when it comes to style, texture, and utilization, with the latter being a difficult, horn-shaped or bat-shaped fruit.

Analysis Assets

Knowledge through america Division of Agriculture on water chestnuts

The Chinese language water chestnut (Eleocharis dulcis): An Review

Id Of Main Phenolic Compounds of Chinese language Water Chestnut and their Antioxidant Job

Antidiabetic and anticancer task of Chinese language water chestnut (Eleocharis dulcis) extract with multistage extraction.


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