Home Fitness The Untold Advantages Of Water Chestnuts: HealthifyMe

The Untold Advantages Of Water Chestnuts: HealthifyMe

The Untold Advantages Of Water Chestnuts: HealthifyMe


Originating from Southeast Asia, water chestnuts have a wealthy historical past of culinary and medicinal purposes. These aquatic vegetation belong to the Cyperaceae household and are recognized for his or her distinctive corms, that are the edible, bulbous parts that develop underground. Whereas they bear the identify “chestnut,” they aren’t nuts in any respect however quite rhizomatous greens cultivated primarily for his or her crunchy, succulent corms.

Water chestnuts supply a pleasant crispness and a refined sweetness, making them a flexible ingredient in stir-fries, salads, and different dishes. Past their culinary use, these aquatic vegetation additionally maintain a spot in conventional Chinese language medication.

Dietary Profile of Water Chestnuts

The quantity of water chestnuts one can eat in a day is determined by the dietary preferences and dietary targets. Nevertheless, it’s important to eat them moderately as a part of a balanced food regimen. A typical serving of sliced water chestnuts is about 1/2 cup (roughly 60-70 grams). 

Right here 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
  • Vitamin C: 4 mg
  • Folate: 16 µg
  • Choline: 36.2 mg

Well being Advantages of Water Chestnuts

Water chestnuts supply a large number of culinary makes use of and produce alongside numerous well being advantages. Listed here are just a few of those advantages:

Wealthy in Antioxidants

Water chestnuts include excessive ranges of antioxidants, notably ferulic acid, gallocatechin gallate, epicatechin gallate, catechin gallate, and vitamin C. Antioxidants work to guard the physique cells from oxidative stress, lowering the chance of power illnesses and selling general well-being. 

The presence of vitamin C in water chestnuts strengthens the physique’s defence towards dangerous free radicals, enhancing the immune system and probably reducing the chance of varied illnesses. Common consumption of water chestnuts will be a simple method so as to add disease-fighting antioxidants into your each day food regimen. 

Assist Decrease Coronary heart Illness Danger

Incorporating water chestnuts right into a heart-healthy food regimen, together with different nutrient-rich meals, could be a constructive step towards managing blood strain and lowering the chance of coronary heart illness.

  • They’re an excellent supply of potassium, which may also help calm down blood vessel partitions, scale back blood strain, and shield towards coronary heart illness.
  • Water chestnuts are naturally low in sodium. A low-sodium food regimen helps forestall hypertension. 
  • Water chestnuts additionally include dietary fibre, which may assist in controlling blood strain. Excessive-fibre diets promote higher cardiovascular well being by lowering levels of cholesterol and enhancing general coronary heart operate.
  • The antioxidants in water chestnuts assist shield the guts by lowering oxidative stress and irritation. 
  • Water chestnuts are naturally low in fats and ldl cholesterol, which is helpful for coronary heart well being. Excessive dietary fats and ldl cholesterol consumption can clog arteries. 

Cut back the Danger of Oxidative Stress and Most cancers

Water chestnuts may also help scale back the chance of oxidative stress on account of their antioxidant properties. Antioxidants assist neutralise dangerous molecules known as free radicals within the physique. Free radicals could cause oxidative stress by damaging cells, proteins, and DNA, which may result in numerous well being points, together with power illnesses.

Water chestnuts include a strong antioxidant known as ferulic acid. In lab research, the outcomes present that ferulic acid might decelerate the expansion and encourage the loss of life of some most cancers cells, like these from breast, pores and skin, thyroid, lung, and bone cancers. Nevertheless, it’s important to know that these findings largely come from lab research utilizing check tubes, and there’s a want for extra analysis involving people.

Affords Cooling Properties

Water chestnuts are thought of a “cooling” meals in conventional Chinese language medication. They assist scale back extreme inside warmth within the physique, making them appropriate for people with circumstances related to warmth, similar to fever, irritation, or extreme thirst. Resulting from their cooling properties, water chestnuts are hydrating and may also help counteract fluid imbalances within the physique.

Assist Weight Loss

Water chestnuts are comparatively low in energy, making them a good selection for these seeking to handle their calorie consumption. Their 74% water content material supplies a sense of fullness with out a important calorie load. So, one can snack on water chestnuts as an alternative of going for high-calorie, low-nutrient meals. 

These aquatic greens are additionally an excellent supply of dietary fibre. Fibre is thought to advertise emotions of satiety, serving to one really feel full and happy for extra prolonged intervals, which may scale back general calorie consumption and assist in weight administration. Water chestnuts are naturally low in fats, making them a wholesome possibility in a low-fat food regimen. 

It’s vital to notice that whereas water chestnuts will be part of a weight reduction plan, profitable weight administration additionally is determined by general dietary selections, portion management, and common bodily exercise. 


Water chestnuts are a dietary powerhouse, plentiful in antioxidants like ferulic acid, gallocatechin gallate, epicatechin gallate, catechin gallate, and vitamin C. These antioxidants shield cells from oxidative stress, lowering the chance of power illnesses. Vitamin C in water chestnuts boosts the immune system, probably reducing illness dangers. They assist coronary heart well being by reducing blood strain with their excessive potassium content material, low sodium, and dietary fibre. The antioxidants additional shield the guts from oxidative stress and irritation, whereas their low fats and ldl cholesterol content material is sweet for coronary heart well being. Water chestnuts help weight reduction with their low calorie and fats content material, making them a superb selection for calorie management. Their excessive water and fibre content material contribute to satiety, lowering general calorie consumption. Moreover, they include ferulic acid, which has proven promise in inhibiting the expansion of particular most cancers cells in lab research. Resulting from their cooling properties, water chestnuts are hydrating and may also help counteract fluid imbalances within the physique. Whereas water chestnuts have numerous well being advantages, extra analysis involving people is critical. 

Methods to Use Water Chestnuts

Water chestnuts are a flexible ingredient. Listed here are some methods to make use of them: 

  • Stir-Fries: Add 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: Add complete or sliced water chestnuts into clear soups to reinforce 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, similar to California rolls, embody water chestnuts for added 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
  • Recent coriander leaves: for garnish

Methodology of Preparation

  • Warmth sesame oil in a wok or massive skillet over medium-high warmth.
  • Add minced garlic and chopped ginger and stir-fry for about 30 seconds till aromatic.
  • Add the sliced water chestnuts and combined greens to the wok.
  • Stir-fry for 3-4 minutes till the greens are tender but crisp.
  • Drizzle soy sauce over the stir-fry and toss properly to mix.
  • Sprinkle crimson chilli flakes and a pinch of salt for seasoning. Regulate the spiciness to your liking.
  • Cook dinner for an extra 2 minutes, making certain the water chestnuts are heated via.
  • Garnish with recent 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)
  • Recent mint leaves: 15g (chopped)
  • Lime juice: 2 tbsp
  • Olive oil: 1 tbsp
  • Salt and pepper: to style

Methodology of Preparation

  • In a big bowl, mix the chopped water chestnuts, sliced cucumber, halved cherry tomatoes, thinly sliced crimson onion, and chopped recent mint leaves.
  • In a small bowl, whisk collectively the lime juice and olive oil to create the dressing.
  • Drizzle the dressing over the salad and toss to coat all of the substances.
  • Season with salt and pepper in response to your style.
  • Chill the water chestnut salad within the fridge for about half-hour earlier than serving.
  • Function a refreshing and wholesome salad that highlights the crispness of water chestnuts alongside different vibrant greens.

Potential Facet Results of Water Chestnuts

Water chestnuts are typically secure to eat for most individuals. Nevertheless, there are just a few potential unintended effects to bear in mind:

  • Allergic Reactions: Allergic reactions are comparatively uncommon, however some people could also be allergic to water chestnuts. It could possibly result in pores and skin rash, itching, swelling, or problem respiratory. 
  • Digestive Points: In uncommon instances, extreme consumption of water chestnuts could trigger digestive discomfort, together with fuel, bloating, or diarrhoea. 
  • Cross-Contamination: If in case you have a extreme shellfish allergy, be cautious when consuming water chestnuts, as they’re typically processed in amenities that additionally deal with shellfish, which may result in cross-contamination. Make sure you supply water chestnuts from respected sources and put together them accurately to minimise the chance of contamination. 
  • Excessive in Carbohydrates: Water chestnuts are comparatively excessive in carbohydrates, which can be a priority for people on low-carb diets or these managing blood sugar ranges. 


Water chestnuts are typically suitable for eating, however just a few potential unintended effects could happen. Allergic reactions, although uncommon, can happen and will end in signs like pores and skin rash, itching, swelling, or problem respiratory. Extreme consumption can result in diarrhoea, fuel, or bloating in some instances. These with extreme shellfish allergic reactions must be cautious as a result of threat of cross-contamination. Water chestnuts are comparatively excessive in carbohydrates, which can be a priority for these on low-carb diets or managing blood sugar ranges.

HealthifyMe Suggestion

When you’re seeking to put together water chestnut with a contact of Indian, we now have simply the recipe for you! This Water Chestnut Sabji is a pleasant 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. Add cumin seeds and allow them to splutter. Add 1 medium-sized chopped onion and saute till they flip golden brown. Stir in 1 tsp ginger-garlic paste and prepare dinner for an additional minute till the uncooked odor disappears. Pour in ½ cup tomato puree, turmeric powder, crimson chili powder, coriander powder, and salt to style. Cook dinner the combination till the oil begins to separate from the masala. Add the diced water chestnuts to the masala and blend properly. Cook dinner for about 5-7 minutes, stirring sometimes. Add in somewhat water if wanted to forestall sticking, and let the sabji simmer till the water chestnuts are tender but retain a slight crunch. Sprinkle garam masala and provides it a closing stir. Garnish with freshly chopped coriander leaves. Serve sizzling with steamed rice or roti.

The Last Phrase

Water chestnuts primarily function a meals supply in numerous cuisines, notably in Asian cooking. They’re recognized for his or her crisp texture and delicate, barely candy flavour, which provides a singular ingredient to dishes. Nevertheless, in conventional Chinese language and people medication, water chestnuts have been used for some medicinal functions. Nevertheless, their use on this context is proscribed, and scientific proof for his or her medicinal advantages is usually restricted or inconclusive.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional data, please contact our licensed nutritionists Right here.

Regularly Requested Questions

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

A: Water chestnuts are usually not nuts however quite aquatic greens. They’re the corms of a sort of water plant known as Eleocharis dulcis, which is usually grown in Southeast Asia and another elements of the world. The style and texture of water chestnuts can fluctuate relying on their preparation, however of their uncooked type, they’ve a crisp and crunchy texture.

Q: Are water chestnuts a sort of nut, and are they associated to chestnuts?

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

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

A: Harvesting entails digging up the darkish brown bulb or corms from underwater, then they’re peeled and sliced for consumption. They’re additionally obtainable canned, making them handy for cooking and consumption.

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 an excellent supply of minerals like potassium, manganese, and copper. Furthermore, uncooked water chestnuts comprise 74% water.

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

A: They’re usually cooked however will be eaten uncooked. Cooking enhances its flavour and texture. When cooked, they keep their crispness.

Q: Are there completely different sorts of water chestnuts?

A: There are completely different varieties, with the Chinese language water chestnut being the most typical. One other one is water caltrops (Trapa natans), that are completely different from water chestnuts (Eleocharis dulcis).

Q: Are water chestnuts an excellent supply of fibre and different vitamins?

A: Chinese language water chestnuts are an excellent supply of fibre and include numerous vitamins, making them a wholesome addition to your food regimen. They’re an excellent supply of minerals like potassium, manganese, and copper. Chinese language water chestnuts are comparatively low in energy, which makes them a good selection for these seeking to handle their calorie consumption.

Q: How are water chestnuts usually utilized in culinary dishes?

A: Water chestnuts go properly in stir-fries and salads and as a crunchy ingredient in numerous dishes. They’re in style in Asian delicacies, notably as an ingredient 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 go properly in each candy and savoury recipes. They add a refreshing crunch and a refined, candy flavour.

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

A: They’ll supply hydration and a supply of vitamins like potassium. Meals wealthy in potassium may also help scale back coronary heart illness threat elements like hypertension. Water chestnuts encompass 74% water, which may hold one fuller for longer with fewer energy.

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

A: Water chestnuts are usually not nuts. So, they’re typically secure for these with nut allergic reactions.

Q: Can water chestnuts be grown at dwelling, and in that case, what are the necessities?

A: Rising water chestnuts at dwelling requires an aquatic setting, like a pond or a container with water. Optimum circumstances for plant development contain temperatures within the vary of 30 to 35°C in the course of the leafy development stage and barely cooler temperatures, round 5°C decrease when the tubers are within the strategy of formation. Moreover, a minimal soil or water temperature of 15°C is critical to make sure adequate improvement of the corms.

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

A: Retailer water chestnuts in a cool, dry place, they usually can final for a number of weeks.

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

A: Conventional Chinese language medication makes use of water chestnuts for numerous illnesses. For instance, they’ve cooling properties and will assist soothe the digestive system.

Q: How do water chestnuts differ from different related substances, similar to chestnut flour or water caltrop?

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

Analysis Sources

Information by the US Division of Agriculture on water chestnuts

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

Identification Of Main Phenolic Compounds of Chinese language Water Chestnut and their Antioxidant Exercise

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



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