HomeFitnessThe 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 crops 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 don’t seem to be nuts in any respect however moderately rhizomatous greens cultivated primarily for his or her crunchy, succulent corms.

Water chestnuts provide 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 crops 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 will depend on the dietary preferences and dietary targets. Nevertheless, it’s important to eat them carefully as a part of a balanced weight loss plan. 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 provide a large number of culinary makes use of and convey alongside varied well being advantages. Listed below are a couple of of those advantages:

Wealthy in Antioxidants

Water chestnuts include excessive ranges of antioxidants, significantly ferulic acid, gallocatechin gallate, epicatechin gallate, catechin gallate, and vitamin C. Antioxidants work to guard the physique cells from oxidative stress, decreasing the danger of persistent 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 decreasing the danger of varied illnesses. Common consumption of water chestnuts will be a straightforward approach so as to add disease-fighting antioxidants into your day by day weight loss plan. 

Assist Decrease Coronary heart Illness Threat

Incorporating water chestnuts right into a heart-healthy weight loss plan, together with different nutrient-rich meals, generally is a optimistic step towards managing blood strain and decreasing the danger of coronary heart illness.

  • They’re an excellent supply of potassium, which may help calm down blood vessel partitions, cut back blood strain, and shield towards coronary heart illness.
  • Water chestnuts are naturally low in sodium. A low-sodium weight loss plan helps forestall hypertension. 
  • Water chestnuts additionally include dietary fibre, which might help in controlling blood strain. Excessive-fibre diets promote higher cardiovascular well being by decreasing levels of cholesterol and enhancing general coronary heart perform.
  • The antioxidants in water chestnuts assist shield the guts by decreasing 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. 

Scale back the Threat of Oxidative Stress and Most cancers

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

Water chestnuts include a robust antioxidant known as ferulic acid. In lab research, the outcomes present that ferulic acid might decelerate the expansion and encourage the dying 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 take a look at tubes, and there’s a want for extra analysis involving people.

Provides Cooling Properties

Water chestnuts are thought-about a “cooling” meals in conventional Chinese language medication. They assist cut back extreme inside warmth within the physique, making them appropriate for people with situations related to warmth, resembling fever, irritation, or extreme thirst. As a result of their cooling properties, water chestnuts are hydrating and may help counteract fluid imbalances within the physique.

Assist Weight Loss

Water chestnuts are comparatively low in energy, making them a sensible choice for these seeking to handle their calorie consumption. Their 74% water content material gives 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 understood to advertise emotions of satiety, serving to one really feel full and glad for extra prolonged intervals, which might cut back general calorie consumption and help in weight administration. Water chestnuts are naturally low in fats, making them a wholesome possibility in a low-fat weight loss plan. 

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


Water chestnuts are a dietary powerhouse, ample in antioxidants like ferulic acid, gallocatechin gallate, epicatechin gallate, catechin gallate, and vitamin C. These antioxidants shield cells from oxidative stress, decreasing the danger of persistent illnesses. Vitamin C in water chestnuts boosts the immune system, probably decreasing illness dangers. They help coronary heart well being by decreasing 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 assist 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, 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. As a result of their cooling properties, water chestnuts are hydrating and may help counteract fluid imbalances within the physique. Whereas water chestnuts have varied well being advantages, extra analysis involving people is critical. 

Methods to Use Water Chestnuts

Water chestnuts are a flexible ingredient. Listed below 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 entire 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 hen, candy and bitter dishes, and moo goo gai pan. Some sushi rolls, resembling California rolls, embody water chestnuts for added texture and flavour.

Given under are two wholesome recipes.

1. Water Chestnut Stir-Fry

Servings: 2


  • Water chestnuts: 150g (sliced)
  • Blended 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
  • Purple 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 nicely to mix.
  • Sprinkle crimson chilli flakes and a pinch of salt for seasoning. Modify the spiciness to your liking.
  • Prepare dinner for an extra 2 minutes, guaranteeing the water chestnuts are heated by means of.
  • 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)
  • Purple 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 elements.
  • Season with salt and pepper based on 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 Aspect Results of Water Chestnuts

Water chestnuts are usually secure to eat for most individuals. Nevertheless, there are a couple of potential unwanted side effects to remember:

  • Allergic Reactions: Allergic reactions are comparatively uncommon, however some people could also be allergic to water chestnuts. It may result in pores and skin rash, itching, swelling, or issue respiratory. 
  • Digestive Points: In uncommon circumstances, extreme consumption of water chestnuts might trigger digestive discomfort, together with fuel, bloating, or diarrhoea. 
  • Cross-Contamination: You probably have a extreme shellfish allergy, be cautious when consuming water chestnuts, as they’re typically processed in amenities that additionally deal with shellfish, which might result in cross-contamination. Make sure you supply water chestnuts from respected sources and put together them accurately to minimise the danger 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 usually suitable for eating, however a couple of potential unwanted side effects might happen. Allergic reactions, although uncommon, can happen and should lead to signs like pores and skin rash, itching, swelling, or issue respiratory. Extreme consumption can result in diarrhoea, fuel, or bloating in some circumstances. These with extreme shellfish allergy symptoms ought to 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

If you happen to’re seeking to put together water chestnut with a contact of Indian, we’ve got 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. Prepare dinner the combination till the oil begins to separate from the masala. Add the diced water chestnuts to the masala and blend nicely. Prepare dinner for about 5-7 minutes, stirring sometimes. Add in just a little water if wanted to stop sticking, and let the sabji simmer till the water chestnuts are tender but retain a slight crunch. Sprinkle garam masala and provides it a remaining stir. Garnish with freshly chopped coriander leaves. Serve sizzling with steamed rice or roti.

The Closing Phrase

Water chestnuts primarily function a meals supply in varied cuisines, significantly in Asian cooking. They’re recognized for his or her crisp texture and gentle, barely candy flavour, which provides a singular factor to dishes. Nevertheless, in conventional Chinese language and folks 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 commonly restricted or inconclusive.

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

Incessantly Requested Questions

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

A: Water chestnuts aren’t nuts however moderately aquatic greens. They’re the corms of a kind 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 kind of nut, and are they associated to chestnuts?

A: Water chestnuts are aquatic greens with a crunchy, mildly candy style. They aren’t nuts and aren’t 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 must be cooked?

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

Q: Are there completely different styles of water chestnuts?

A: There are completely different varieties, with the Chinese language water chestnut being the commonest. 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 varied vitamins, making them a wholesome addition to your weight loss plan. 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 sensible choice for these seeking to handle their calorie consumption.

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

A: Water chestnuts go nicely in stir-fries and salads and as a crunchy factor in varied dishes. They’re in style in Asian delicacies, significantly as an ingredient in spring rolls, to supply a contrasting texture and flavour.

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

A: Sure, water chestnuts go nicely 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 will provide hydration and a supply of vitamins like potassium. Meals wealthy in potassium may help cut back coronary heart illness threat elements like hypertension. Water chestnuts encompass 74% water, which might preserve one fuller for longer with fewer energy.

Q: Are water chestnuts secure for people with nut allergy symptoms?

A: Water chestnuts aren’t nuts. So, they’re usually secure for these with nut allergy symptoms.

Q: Can water chestnuts be grown at house, and if that’s the case, what are the necessities?

A: Rising water chestnuts at house requires an aquatic atmosphere, like a pond or a container with water. Optimum situations for plant development contain temperatures within the vary of 30 to 35°C throughout the leafy development stage and barely 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 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 varied illnesses. For instance, they’ve cooling properties and should assist soothe the digestive system.

Q: How do water chestnuts differ from different comparable elements, resembling chestnut flour or water caltrop?

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

Analysis Sources

Knowledge 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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