Chestnuts are the edible nuts of bushes and shrubs that belong to the Castanea genus.
They’ve a scrumptious, mildly candy style and are extremely versatile. You may incorporate them into quite a lot of dishes, comparable to stuffings, salads, soups, and lots of extra.
There are various various kinds of chestnuts, they usually share related qualities. The most typical sorts embody the American chestnut, Chinese language chestnut, Japanese or Korean chestnut, and European chestnut.
It’s price noting that a lot of these chestnuts should not associated to the water chestnut (Eleocharis dulcis), which is a kind of aquatic vegetable that’s widespread in Asian delicacies.
Not solely are chestnuts a scrumptious deal with, particularly round Christmas time, however they’re wealthy in vitamins which were linked to many well being advantages. These embody improved coronary heart well being, digestive well being, blood sugar management, and extra.
Listed here are 9 intriguing well being advantages of chestnuts.
Regardless of their small dimension, chestnuts are filled with quite a lot of vitamins.
A ten-kernel (84-gram) serving of roasted chestnuts gives the next (1):
- Energy: 206
- Protein: 2.7 grams
- Fats: 1.9 grams
- Carbs: 44.5 grams
- Fiber: 4.3 grams, 15% of the Day by day Worth (DV)
- Copper: 47% of the DV
- Manganese: 43% of the DV
- Vitamin B6: 25% of the DV
- Vitamin C: 24% of the DV
- Thiamine: 17% of the DV
- Folate: 15% of the DV
- Riboflavin: 11% of the DV
- Potassium: 11% of the DV
As well as, chestnuts are an honest supply of a number of different nutritional vitamins and minerals, together with nutritional vitamins Ok, B5, and B3, in addition to phosphorus and magnesium (1).
In contrast with most different nuts, chestnuts include fewer energy as a result of they’re low in fats. They’re additionally increased in carbs than most nuts and include an excellent quantity of fiber, offering 15% of your day by day wants in a single serving.
Chestnuts are an excellent supply of many nutritional vitamins and minerals, comparable to copper, manganese, vitamin B6, vitamin C, thiamine, folate, riboflavin, and potassium. They’re additionally an excellent supply of fiber, with 15% of your day by day wants in 10 roasted chestnuts.
Chestnuts include all kinds of antioxidants, that are vital in your well being.
These antioxidants embody:
- vitamin C
- gallic acid
- ellagic acid
- varied polyphenols
Antioxidants are compounds that assist shield your cells towards injury from unstable molecules referred to as free radicals.
Excessive ranges of free radicals might trigger a state referred to as oxidative stress. These can enhance the chance of power ailments, comparable to coronary heart illness, diabetes, and cancers (4, 5).
As well as, research have proven that varied antioxidants present in chestnuts, comparable to gallic and ellagic acid, might assist decrease the chance of coronary heart illness, scale back insulin resistance, and suppress the expansion and unfold of tumors (6, 7, 8).
Chestnuts include quite a lot of antioxidants, comparable to vitamin C, gallic acid, ellagic acid, tannins, and extra. These antioxidants assist defend your cells towards free radical injury, which is linked to quite a few power ailments.
Chestnuts are an excellent supply of vitamins which might be nice in your coronary heart.
For starters, they include antioxidants, comparable to gallic and ellagic acid. Research have discovered that these antioxidants might assist shield the guts towards oxidative stress, a situation that will elevate the chance of strokes and coronary heart illness (6, 9).
As well as, research have discovered that consuming a potassium-rich weight loss plan might decrease the chance of coronary heart illness by as a lot as 27%, with a 24% decrease threat of strokes (12, 13, 14).
Chestnuts include gallic and ellagic acid, which can assist shield the guts cells towards oxidative stress. They’re additionally an excellent supply of potassium, which is useful for the guts.
Chestnuts are an excellent supply of fiber, which has many well being advantages.
For one, fiber helps add bulk to your stools, which makes them simpler to go and might help maintain you common (15).
As well as, the fiber in your weight loss plan reaches your colon largely undigested, the place it acts as a prebiotic. This implies the fiber turns into a supply of nourishment for the wholesome micro organism in your intestine, which ferment fiber (16).
When the intestine micro organism ferment fiber, they produce varied helpful compounds, together with short-chain fatty acids.
Lastly, as a result of fiber passes by means of your physique largely undigested, it doesn’t add energy to your weight loss plan. As an alternative, it contributes to emotions of fullness with out including energy to your weight loss plan, which can assist with weight administration.
Chestnuts are excessive in fiber, which affords varied advantages in your well being. It aids digestion, nourishes your helpful intestine micro organism, aids within the manufacturing of short-chain fatty acids, and will assist with weight administration.
Sustaining your blood sugar at a wholesome degree is vital in your well being, however particularly vital if in case you have prediabetes or diabetes.
It is because extended excessive blood sugar ranges can elevate the chance of well being issues in people with diabetes. These issues embody injury to the blood vessels and organs (19).
Chestnuts have a number of intriguing properties that will help blood sugar management.
Regardless of being increased in carbs than most nuts, chestnuts are an excellent supply of fiber that may assist forestall blood sugar spikes.
As well as, research have proven that chestnut antioxidants, comparable to gallic and ellagic acid, assist handle blood sugar ranges and will enhance insulin sensitivity, making your cells extra aware of insulin (7, 20).
Nevertheless, chestnuts are nonetheless thought-about a better carb nut. Whereas consuming a small to average amount of chestnuts might provide these advantages, consuming too many chestnuts continuously might counter these well being advantages.
Chestnuts are an excellent supply of fiber, which can assist stability your blood sugar ranges and forestall spikes. As well as, research have proven that chestnut antioxidants might assist enhance insulin sensitivity.
Chestnuts have a number of properties that will help weight loss.
The excessive proportion of fiber they include might help you keep fuller for longer. It is because fiber might help decelerate the time it takes for meals to empty from the abdomen into the intestines (21, 22).
As well as, research have proven that prime fiber consumption can enhance the manufacturing of hormones that assist curb your urge for food, comparable to peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), whereas suppressing the starvation hormone ghrelin (23, 24, 25, 26).
Moreover, chestnuts include fewer energy per gram than most different nuts. It is because they’re low in fats, which is essentially the most calorie-dense nutrient (27).
In case you are trying to drop a few pounds, you have to to create a calorie deficit to take action. Consuming chestnuts might assist you to do that whereas additionally serving to you’re feeling full (27).
Apparently, an animal examine discovered that consuming chestnuts might assist scale back ldl cholesterol and belly fat. Nevertheless, scientists have to do extra analysis to analyze these potential results (28).
Chestnuts are excessive in fiber, which can assist you to drop a few pounds by slowing down the digestion of meals and curbing your urge for food. Additionally they include fewer energy than different forms of nuts resulting from their low fats content material.
Irritation is a pure course of that helps the physique heal and struggle infections.
In some conditions, irritation might persist at a low degree. This is named chronic inflammation and is linked to quite a few power circumstances, comparable to coronary heart illness, diabetes, and cancers (29).
Chestnuts have properties that will assist scale back irritation.
The antioxidants they include, comparable to vitamin C, gallic acid, ellagic acid, and varied polyphenols, might help scale back irritation. They neutralize free radicals, that are key drivers of power irritation (2, 30).
As well as, test-tube and animal research have proven that chestnut antioxidants, comparable to tannins and flavonoids, might help suppress inflammatory alerts, comparable to NF-κB and MAPK (31, 32, 33).
Chestnuts include varied antioxidants that will assist scale back irritation within the physique that’s brought on by free radical injury.
Analysis from test-tube research suggests chestnuts might have anti-tumor properties.
Specifically, these research counsel that the antioxidants present in chestnuts might assist suppress the expansion and unfold of most cancers cells and stimulate most cancers cell demise.
Take a look at-tube research confirmed that extracts from chestnuts suppressed the expansion and unfold of varied sorts of most cancers cells, comparable to prostate, breast, and colon cancers (34, 35, 36, 37).
Different test-tube research and animal research on chestnut antioxidants, comparable to ellagic acid, have discovered that they could additionally suppress the unfold of tumor cells and stimulate tumor cell demise (8, 38, 39).
Specifically, ellagic acid targets the PI3K signaling pathway, which regulates cell development and survival (39).
Nevertheless, scientists have to do extra analysis in people and animals to grasp how the compounds present in chestnuts might have an effect on most cancers cells in people.
Take a look at-tube and animal research on chestnut antioxidants, comparable to ellagic acid, have proven they could suppress the expansion and unfold of tumor cells. Nevertheless, human research are wanted to analyze this potential impact.
Not solely are chestnuts wholesome, however they’re additionally scrumptious and simple so as to add to your weight loss plan. They’ve a mildly candy taste and tender but agency texture.
Though you’ll be able to eat chestnuts uncooked, they’re excessive in tannins, which can trigger digestive points or different issues in people delicate to tannins.
They’re straightforward to organize. You may roast them within the oven on a baking sheet for 20–half-hour at 400°F (200°C). Ensure to pierce the nuts’ pores and skin earlier than roasting to stop them from exploding within the oven.
Alternatively, you’ll be able to boil the chestnuts in a pot of water. Deliver the pot to boil after which decrease the warmth to permit them to simmer for about half-hour. Once more, be sure to pierce the pores and skin of the chestnuts beforehand.
As soon as the chestnuts are cooked, their pores and skin is straightforward to take away so you’ll be able to take pleasure in them as a scrumptious snack. They’re additionally extremely versatile and you may incorporate them into salads, stuffings, soups, and desserts, comparable to tarts and pies.
Chestnuts are scrumptious, versatile, and simple so as to add to your weight loss plan. They’re straightforward to organize by roasting or boiling, as per the instructions above.
Chestnuts are a preferred nut that folks take pleasure in all over the world.
They’re an excellent supply of fiber, vitamin C, copper, B nutritional vitamins, manganese, and varied antioxidants, that are linked to quite a few well being advantages.
Chestnuts and their vitamins might assist enhance coronary heart well being, blood sugar management, weight reduction, irritation, and digestive well being, and will have potential anticancer properties.
To not point out, chestnuts are scrumptious, versatile, and simple so as to add to your weight loss plan. If you want to attempt chestnuts, experiment with roasting or boiling them to take pleasure in as a snack. You too can incorporate cooked chestnuts into dishes comparable to salads, soups, stuffings, and desserts.