Are Water Chestnuts Good for You? 6 Benefits and How to Eat Them

Water chestnuts are aquatic tuber vegetables widely grown in the marshy and wetland areas. Benefits of chestnuts include that they are high in antioxidants and may help lower cholesterol levels and the risk of heart disease.

Although the color and shape of a water chestnut are similar to that of an actual chestnut, it’s technically not a nut. This article gives you more information about this vegetable, its nutrition, and its benefits.

Water chestnuts are aquatic tuber vegetables widely grown in the marshy and wetland areas in Southeast Asia, Africa, Australia, and several Pacific islands. It’s a starchy vegetable that’s crunchy to the bite and has a mild and sweet flavor. It’s widely used in many Asian preparations.

Under their crunchy exterior, water chestnuts have a white inner layer which is what you usually eat. When eaten raw, water chestnuts have a sweet taste and are a good choice to be cooked with other vegetables. Boiling makes them more firm, increases their crunchiness, and gives them a nutty flavor that makes them an ideal choice to be added with seasonings and sauces.

Water chestnuts are rich in macronutrients such as proteins and fiber and micronutrients such as minerals and vitamins. 100 grams of water chestnut contains:

• Calories: 97 calories
• Carbohydrates: 23.9 grams
• Fiber: 3 grams
• Protein: 1.4 grams
• Fat: 0.1 gram
• Thiamin: 0.14 milligrams
• Riboflavin: 0.2 milligrams
• Niacin: 1 milligram
• Pantothenic acid: 0.479 milligrams
• Vitamin B6: 0.328 milligrams
• Folate: 16 micrograms
• Choline: 36.2 milligrams
• Vitamin C: 4 milligrams
• Vitamin E: 1.2 milligrams
• Calcium: 11 milligrams
• Iron: 0.06 milligrams
• Magnesium: 22 milligrams
• Phosphorus: 63 milligrams
• Potassium: 584 milligrams 
• Sodium: 14 milligrams
• Zinc: 0.5 milligrams
• Copper: 0.326 milligrams
• Manganese: 0.331 milligrams
• Selenium: 0.7 micrograms

Being a rich source of several nutrients, water chestnuts have many health benefits.

Water chestnuts are a great source of antioxidants that help lower the risk of oxidative stress and aid your body in reducing the harmful effects of free radicals. The collection of free radicals can also lead to cell damage and other serious health conditions such as cardiovascular and inflammatory diseases.

Antioxidants prevent tissue damage caused by free radicals either by arresting the formation of such molecules or by aiding their decomposition.

Research suggests that the peel of water chestnuts is rich in antioxidants that nullify the harmful effects of these free radicals.

The antioxidant activity of water chestnut has been attributed to the presence of chemicals such as ferulic acid, catechin gallate, epicatechin gallate, and gallocatechin gallate. Although most of these antioxidants are present in the peel, the white flesh of the vegetable also contains antioxidants.

High blood pressure is linked to several chronic health conditions such as stroke and heart disease. Water chestnuts are rich in potassium, which helps regulate blood pressure to further lower the risk of heart conditions.

A study that included 127,038 participants found that potassium intake may lower the risk of blood pressure in individuals with hypertension. The study also found that higher potassium intake reduced the risk of stroke by up to 24%.

According to the study, higher intake is estimated to be anywhere between 3,500 to 4,700 milligrams of potassium per day.

Another study found that an increased potassium intake lowered the risk of stroke and heart disease. Half a cup of sliced water chestnuts contains 362 milligrams of potassium.

One of the things that hamper the effectiveness of a diet is the repeated pangs of hunger, which is why it’s important to have foods that are low on calories but still leave you feeling full.

High-volume foods are one such group of foods that make you full since they contain large amounts of water or air. Water chestnut is considered a high-volume food as it contains 74% water. Even more important is that 100 grams of water chestnuts contain just 97 calories.

If you feel hungry often, you can limit your intake of carbohydrates and stay fuller for longer by eating water chestnuts, which are more nutritious and healthier.

Water chestnuts are a rich source of antioxidants, especially ferulic acid. Research indicates that ferulic acid may help reduce the growth of cancer cells.

One such study found ferulic acid not only lowers the development rate but also kills the cells linked to cancerous growth responsible for breast cancer.

But more research is needed to understand the exact role of water chestnuts and the active compounds responsible for their inhibitory action on cancerous cells.

The antioxidants in water chestnuts help lower the risk of oxidative stress and aid your body in reducing the harmful effects of free radicals. The collection of free radicals can also lead to cell damage and other serious health conditions, including several types of cancers.

Research found that ferulic acid, one of the antioxidants found in water chestnuts, suppresses the growth of cells that cause cancer in the bone, thyroid, and lungs.

Water chestnuts are a rich source of dietary fiber that controls digestion and regulates cholesterol and blood sugar levels.

Water chestnut is a multi-purpose food and can be eaten raw. You can also add it to omelets, dips, stir-fries, and salads. You’ll have to peel away the outer layer before you eat them. Raw water chestnuts typically have a sweet and crunchy flavor. 

Canned water chestnuts are readily available and increase the shelf life, which is a better option if you don’t plan on using them immediately. If you’re adding fresh water chestnuts to your dishes, you’ll first need to peel away the top and bottom parts. Remember to keep them in cold water if you want to store them.

If you include them in your dishes, the widely accepted practice is to add the water chestnuts at the end of the preparation. This helps retain the crunchy and nutty flavor even after being cooked. You can also add them to your pickle preparations.

Water chestnut is a healthier substitute for regular flour. You need to peel, boil, dry, and then ground the flesh of the water chestnuts to get flour that can be used.

Water chestnut flour is extensively used in many Asian preparations and is called Singhara atta. It can also be used to prepare a batter for deep frying other ingredients and for making cakes and sweets.

Another popular combination is steaming water chestnuts with bok choy. You can add garlic, onion, and orange wedges to add a tangy taste to the dish. Other options include tamari or soy sauce.

Water chestnuts are a great source of many essential micronutrients for your bodily functions. Its antioxidant activity, crunchy palatability, and unique flavor make it a great addition to a wholesome diet.