Wonder why chestnut is considered superior than any other edible nut? Ever thought how this tasty nut can help you lower cholesterol? If you are stuck with these questions and want to find answers, read this post.
Sweet, rich in flavour and packed with nutrients, chestnuts are more than just the topic of song lyrics. Touted as superior than almonds and walnuts, these tree nuts are cousins of the oak and the beech. They are widely found in temperate regions all across the world (1). Tasting delicious when roasted, these nuts are one of the most popular foods in Europe and other parts of the world. The nut is not only a delicious treat but also filling and has considerable nutritional value and umpteen health benefits.
Here are nine reasons to start enjoying chestnuts now
Chestnuts are crammed with dietary fibre, which makes them excellent for clearing constipation while stimulating smooth digestion. Fiber helps solve illnesses like acid reflux, inflammatory bowel disease, obesity and even diverticulitis (2).
Fibre helps in lowering blood cholesterol levels by inhibiting excessive cholesterol absorption in the intestine. This makes chestnut an excellent home dietary option for the ones who suffer from high cholesterol and high blood sugar (3). The high fibre also contributes to a low glycemic index, which in turn helps control blood sugar.
Chestnuts have a distinct nutrition profile. They are especially rich in vitamin-C. 100 gms of chestnuts provide around 72% of the RDI of Vitamin C. Vitamin C is essential for many bodily functions, helps tooth, bone and blood vessel formation and is an effective antioxidant. The antioxidant property of vitamin C helps purge the body of damage-inducing free radicals and protects you from oxidative stress (4).
Like any other nut, they are gluten-free. These nuts are used quite widely to prepare food that doesn’t contain gluten. This property of chestnut makes it an ideal alternative for people who suffer from wheat allergy or celiac disease. Usually, gluten-related disorders have symptoms like bloating, diarrhea, migraines, severe acne, abdominal discomfort, muscular disturbances, constipation, headaches, fatigue, and bone or joint pain (5).
Chestnuts are excellent sources of iron, magnesium, phosphorous, manganese, zinc and calcium. Iron helps promote better oxygenation and helps prevent anaemia, while calcium promotes bone health. Magnesium is one of the best supplements to cure insomnia. These properties make chestnut an effective remedy for various disorders (6).
These tree nuts are rich in MUFAs (mono-unsaturated fatty acids), which have a profound effect on LDL ‘bad’ cholesterol, lowering LDL levels effectively. They also help increase HDL or ‘good’ cholesterol levels. With omega-3s and MUFAs and a high percentage of dietary fiber, chestnuts are one of the best foods for boosting heart’s health (7).
Unlike most nuts, calories in chestnuts are quite low. They are crammed with minerals and vitamins. This makes it an excellent option for people who are on a diet.
This is yet another healthy feature of chestnuts. Just like green leafy vegetables, chestnuts contain a lot of folate. Folate is not usually found in most nuts and seeds. Folate is quite essential in the formation fo RBCs and promotes DNA synthesis (8).
Chestnuts are crammed with many essential nutrients, like minerals and vitamins. Chestnuts also contain more than adequate amounts of important B-vitamins. They contain decent percentage of Vitamin B1 or thiamine (100%), Vitamin B2or Riboflavin, Vitamin B3 or Niacin, Vitamin B6 or Pyridoxine. These vitamins help boost immunity and prevent many diseases.
There is a reason why the Mediterranean diet, rich in chestnuts and fresh vegetables, is considered one of the healthiest in the world. These chestnut health benefits make it a popular cool-season edible nut. Tell us about any recipes you prepared using chestnuts. Leave a comment below.