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Chestnuts, unlikeother nuts and seeds, are relatively low in calories; contain less fat but are
rich in minerals, vitamins and phyto-nutrients that benefit health.
Nutritionally, chestnuts
possess almost similar nutrition composition as that of other staple foods such
as sweet potato, sweet corn, potatoes etc, consisting mainly of starch.
However, the nuts also contain high quality protein.
They are good
source of dietary fibre; provides 8.1 g (about 21% of RDI) per 100 g. Fibre
diet helps lower blood cholesterol levels by remove excess cholesterol
absorbing in the intestines.
Chestnuts stand
out from other nuts and seeds because of their nutrition contents. They are
exceptionally rich in vitamin-C. 100 g nuts provide 43 mg of vitamin C (72 % of
DRI). Vitamin C is essential for formation of matrix in teeth, bones and blood
vessels. Being a strong anti-oxidant, it offers protection from harmful free
radicals.
They are the one
of the nuts rich in folates. 100 g nuts provide 62 mg of folates (or 15.5%).
Folic acid is required for the formation of red blood cells, DNA synthesis.
Adequate consumption of food rich in folates during peri-conception period
helps prevent neural tube defects in the fetus.
They are rich
source of mono-unsaturated fatty like oleic acid (18:1) and palmitoleic acids
(16:1). Studies suggest that monounsaturated fats in the diet help lower total
as well as LDL (bad cholesterol) and increase HDL (good cholesterol) levels in
the blood. Mediterranean diet which is rich in dietary fibre, monounsaturated
fatty acids, omega fatty acids and antioxidants help prevent coronary artery
disease and strokes by favouring healthy blood lipid profile.
The nuts are
excellent source of minerals such as iron, calcium, magnesium, manganese,
phosphorus and zinc. They provide very good amount of potassium (518 mcg / 100
g). Potassium helps counter hypertensive action of sodium, lowers heart rate
and blood pressure. Iron helps prevent microcytic-anaemia. Magnesium and
phosphorus are important components of bone metabolism.
They are also
rich in many important B-complex groups of vitamins. 100 g of nuts provide 11%
of niacin, 29% of pyridoxine (vit.B-6), 100% of thiamin, and 12% of riboflavin.
Chestnuts, like
hazelnuts and almonds, are free in gluten and therefore popular ingredient in
the preparation of gluten free food formulas for gluten-sensitive, wheat
allergy and celiac disease persons.
Chinese nuts
(C.mollissima) are good in vitamin A; provide 202 IU per 100 g.
Heart Health: Most of us think fats as a bad thing to be burned off during a
diet, but in fact, our body needs a number of other fats to function normally.
These good fats, found in high concentrations in chestnuts, help to balance our
cholesterol, decrease inflammation all through the body, and lower the risk of
atherosclerosis and blood clots building up in the body. This will eventually
lower your risk of stroke, heart attack and coronary heart disease to a large
degree.
Dental Care &
Bone health: As we all know that teeth are the strongest
bones in the body. Calcium and phosphorus are two important minerals that are
totally crucial for bone health as they make up the main composition of bones;
however, a healthy dose of Magnesium is necessary for the other two to carry
out their function effectively. Apart from that magnesium present in sweet
chestnut forms the hard enamel around your teeth and protects the bones from
degeneration and decay. Thus Calcium, Phosphorus, and Magnesium- all three
present in chestnuts are essential for better dental care and bone health.
Diabetes Prevention
and Management: Most of us are unaware of the
significant role that dietary fibre plays in the regulation, prevention and
management of diabetes. Foods that are high in dietary fibre, like chestnuts,
are considered low glycaemic foods, which mean they cause blood sugar to rise
more slowly. This helps to prevent the spikes and drops in blood sugars that
are dangerous for diabetic patients, and are often precursors to the
development of diabetes in those currently unaffected.
For diarrhoea: Sweet chestnut and specifically the chestnut tree bark are found
to be a very effective remedy for diarrhoea. The water in which you boil the
chestnuts along with its shell or bark is rich in Tannins. Tannins, when taken
in controlled amounts, can relieve you from diarrhoea. A standard 3 spoons of
crushed bark or equivalent chestnuts with shells in a litre of water boiled for
about 20 minutes and consumed in the form of 2-3 cups in a day is considered
safe.
Immune System Health:
Water chestnut consists of high concentration of vitamin C as
well as other antioxidant compounds which make them an ideal boost to your
immune system. Vitamin C not only encourages the production of white blood
cells, but also acts as an antioxidant, seeking out free radicals within the
body and neutralizing them before they can cause healthy cells to mutate, or
encourage oxidative stress near vital organs. This can help the immune system
focus its efforts on pathogens and preventing illness.
Maintain Blood
Vessel Elasticity: Sweet chestnuts consist of
essential fatty acids that are essential for the body and are derived from the
dietary sources. Chestnuts are mainly rich in linoleic acid and have Palmitic
acid and Oleic acid that are safe for your body. Apart from that they have a
low level of cholesterol and help in bringing down the levels of “Bad
Cholesterol” or LDL in the blood vessels. LDL can create deposits of plaque
along the inner lining of blood vessels making them rigid over a period of
time. Food items like chestnuts clear this plaque and discourage its formation
ensuring elasticity and healthy network of blood vessels.
Cognition: Brain function and cognition are improved through the regular
consumption of chestnuts. First of all, these nuts are rich in the B family
vitamins like folate, riboflavin, thiamine which are directly associated to
proper neurological development and function. Moreover, the potassium present
in chestnuts can increase blood flow to the brain and inspire good nervous
system health, thus increasing concentration, retention and memory.
Strong Antioxidant: Sweet Chestnut consists of good amount of Vitamin C, Ellagic
acid and Gallic acid which make sweet chestnut a strong and very effective
anti-oxidant. As we all know that antioxidants are required by the body to
clean the toxins and free radicals. Free radicals are produced in the body as a
result of the natural phenomenon of molecules reacting with active oxygen. An
uncontrolled growth of free radicals harms your cells, DNA and is liable for
causing cancer. A sweet chestnut with their heavy composition of antioxidant a
property cleanses your body and optimizes the immune function of the body.
Chronic Illness: Almost all kinds
of chronic illnesses are caused by the release of free radicals, the natural by
products of cellular respiration. These can cause healthy cells to mutate,
resulting in cancer, oxidative stress and a number of long-lasting illnesses.
Without antioxidants our body would be fighting battles on far more fronts, so
increasing your defences with a handful of chestnuts a day is not a bad idea.
For Loose motions: Loose motions or dysentery can be controlled by tannin present
in sweet chestnuts. The Same concoction that cures diarrhoea may also bring a
lot of relief from persistent dysentery. Since it is a folk remedy it is better
not to administer it to children and infant as even a little mistake in amounts
may give them a heavy dosage of tannin. It is used for De-worming in India.
Blood Pressure: When it comes to lowering blood pressure, few minerals are as
essential as potassium. Potassium controls water movement within the body, and
also functions as a vasodilator, increasing blood flow and releasing the
tension on constricted blood vessels and arteries. This reduction in blood
pressure can boost overall cardiovascular health and decrease the risk of heart
attacks and strokes.
Thyroid function: Thyroid is the largest endocrine gland of our body. It produces
two important hormones called Triiodothyronine and Thyroxine. The thyroid
regulates the rate at which our body uses energy, makes proteins and controls
our body’s sensitivity to other hormones. The ellagic acid in sweet chestnuts
help support the Thyroid function where one experiences hyperthyroidism or an
overactive thyroid function. Ellagic acid suppresses the hormone secretion thus
bringing a control over the overactive thyroid gland.
Aids Digestion: Sweet chestnuts are actually a good source of fibre content. Fibre
helps to absorbs water and makes stools soft along with adding bulk to it.
Bulkier and softer stools pass through the gastrointestinal tract easily as
well as faster. This prevents constipation and constipation-related anal
inflammation and piles.
Usually, the fibre in food will not play its
role properly if there is inadequate water in the body. But chestnuts have a
high content of water as well which makes it a perfect choice for improving
digestion with the right combination of fibre and water together.
Alleviates Stones: Oxalate is an Ion which is associated with increased risk of
developing kidney stones. Calcium oxalate is mainly responsible for the gall
bladder and kidney stones. The levels of oxalate in our body are determined by
the food we eat. This is why a low oxalate diet is suggested to control the
chances of developing stones. Sweet Chestnuts are a low-oxalate food source.
Potassium in chestnuts regulates and controls the release and distribution of
calcium in the body. It guarantees the deposition of calcium on bones with a
minimum quantity getting into the blood stream thus preventing stone formation.
Astringent
Properties: Sweet chestnuts have anti-inflammatory
properties which make it a wonderful astringent due to a heavy content of
tannin in it.
Tannins can alleviate the skin problems and
offer relief from swelling and pain caused due to tear in body tissues. Apart
from that it helps in faster healing of wounds and soothes. This character of
chestnut has been particularly effective in treating haemorrhoids.
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