Health Value of WATER CHESTNUTS.

The season begins for water chestnuts.

While water chestnuts aren’t actually nuts, they are a nutritious and delicious addition to a healthy diet.

Despite being called chestnuts, water chestnuts are not nuts at all.

They are aquatic tuber vegetables that grow in marshes, ponds, paddy fields and shallow lakes.

Water chestnuts are native to Southeast Asia, Southern China, Taiwan, Australia, Africa and many islands in the Indian and Pacific oceans.

They are harvested when the corm, or bulb, turns a dark brown color.

They have a crisp, white flesh that can be enjoyed raw or cooked and are a common addition to Asian dishes such as stir-fries, chop suey, curries and salads.

Water chestnuts (Eleocharis dulcis) should not be confused with water caltrops, which are also often called water chestnuts. Water caltrops are shaped like bats or buffalo heads and taste similar to yams or potatoes.

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Thank you?….Water chestnuts have many uses and are linked to several benefits. Here are five science-backed benefits of water chestnuts, plus ideas for how to eat them.

Water chestnuts are full of nutrients. A 3.5-ounce (100-gram) serving of raw water chestnuts provides:

Calories:?97

Fat:?0.1 grams

Carbs:?23.9 grams

Fiber:?3 grams

Protein:?2 grams

Potassium:?17% of the RDI

Manganese:?17% of the RDI

Copper:?16% of the RDI

Vitamin B6:?16% of the RDI

Riboflavin:?12% of the RDI

Water chestnuts are a great source of the daily fiber recommendation for women and men.

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Research shows that?eating plenty of fiber?may help promote bowel movements, reduce blood cholesterol levels, regulate blood sugar levels and keep your gut healthy.

Additionally, most of the calories in water chestnuts come from carbs.

However, they are generally low in calories, because raw water chestnuts are 74% water.

Water chestnuts are very nutritious and contain high amounts of fiber, potassium, manganese, copper, vitamin B6 and riboflavin. Most of their calories come from carbs.

Water chestnuts contain a good amount of antioxidants.

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Antioxidants are molecules that help protect the body against potentially harmful molecules called free radicals.

If free radicals accumulate in the body, they can overwhelm the body’s natural defenses and promote a state called oxidative stress.

Unfortunately, oxidative stress has been linked to a higher risk of chronic diseases, including heart disease, type 2 diabetes and many types of cancers.

Water chestnuts are especially rich in the antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate and catechin gallate….have shown that antioxidants in the peel and flesh of water chestnuts can effectively neutralize free radicals that are involved in chronic disease progression.

Interestingly, antioxidants in water chestnuts, like ferulic acid, also help ensure that the water chestnut flesh stays crispy and crunchy, even after cooking.

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