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Chestnuts are rich in dietary fibers, minerals, good fats, vitamins, antioxidants and other important nutrients. They are also low in fat and high in vitamin C and are more similar to fruits than other nuts.
These unique nuts have a spiny husk and a dark brown shell, both of which should be removed before eating, and can be eaten raw, roasted, ground into flour or mixed into pastries.
What are the health benefits of chestnuts?
Chestnuts have a ton of health benefits to offer:
Relieves digestive issues
Chestnuts are loaded with dietary fiber, which encourages the growth of healthy bacteria in the intestines. Dietary fiber also stimulates a wave-like motion in the intestines, helping your body with bowel movements and preventing inflammation and discomfort.
Boosts immune system
The high vitamin C content in chestnuts boosts the immune system by:
- Increasing the production of white blood cells
- Identifying and neutralizing free radicals inside the body before they cause oxidative stress in healthy cells
Apart from vitamin C, chestnuts also have antioxidants and other trace minerals like copper which are also great for immune system health.
Prevents heart diseases
Chestnuts are chock-full of good fats, which help:
- Balance cholesterol
- Reduce inflammation
- Lower the risk of atherosclerosis
- Prevent the formation of blood clots
These health benefits can help you protect yourself from heart attack, stroke and other heart diseases.
Manages blood sugar levels
Chestnuts have a low glycemic index and are rich in fiber, making them an ideal option for uncontrolled blood sugar levels. Eating a high-fiber diet helps you avoid sudden blood sugar spikes by ensuring that your body absorbs the starches slowly. This is especially beneficial for people with diabetes.
Increases bone mineral density
The copper and magnesium in chestnuts play a crucial role in maintaining bone health:
- Copper improves the absorption of iron, which helps bone growth and development and boosts the immune system.
- Magnesium improves bone mineral density along with other health benefits.
Chestnuts are therefore helpful in preventing or slowing the onset of many age-related disorders, such as osteoporosis.
Prevents chronic illness
Free radicals in the body can cause healthy cells to mutate, resulting in cancer and other chronic illnesses. Chestnut contains manganese and other antioxidants that fight these free radicals. Manganese also helps prevent blood clotting issues.
Helps control blood pressure
The potassium content in chestnuts can help manage blood pressure by:
- Controlling the movement of water in the body
- Alleviating the effects of sodium by increasing blood flow and releasing the pressure on constricted blood vessels and arteries
Chestnuts nutrition facts
| Principle | Nutritional Value | Percentage of RDA |
|---|---|---|
| Energy | 213 Kcal | 11% |
| Carbohydrates | 45.54 g | 35% |
| Protein | 2.42 g | 4% |
| Total Fat | 2.26 g | 10% |
| Cholesterol | 0 mg | 0% |
| Dietary fiber | 8.1 g | 21% |
| Vitamins | ||
| Folates | 62 µg | 15.5% |
| Niacin | 1.179 mg | 7% |
| Pantothenic acid | 0.509 mg | 11% |
| Pyridoxine | 0.376 mg | 29% |
| Riboflavin | 0.168 mg | 13% |
| Thiamin | 0.238 mg | 20% |
| Vitamin A | 28 IU | 1% |
| Vitamin C | 43 mg | 72% |
| Electrolytes | ||
| Sodium | 3 mg | 0% |
| Potassium | 518 mg | 11% |
| Minerals | ||
| Calcium | 27 mg | 3% |
| Copper | 0.447 mg | 50% |
| Iron | 1.01 mg | 13% |
| Magnesium | 32 mg | 8% |
| Manganese | 0.952 mg | 41% |
| Phosphorus | 93 mg | 19% |
| Zinc | 0.52 mg | 5% |
| Phytonutrients | ||
| Phytosterols | 22 µg | -- |
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowNutrition and You. Chestnuts Nutrition Facts. https://www.nutrition-and-you.com/chestnuts.html
Rodrigues P, Ferreira T, Nascimento-Gonçalves E, et al. Dietary Supplementation with Chestnut (Castanea sativa) Reduces Abdominal Adiposity in FVB/n Mice: A Preliminary Study. Biomedicines. 2020;8(4):75. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7235886/
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