Thursday, November 28, 2013

Nutrition and Health Benefits of ChestNuts

Eat roasted or boiled chestnuts daily to get its health benefits like strong bones, immunity power, flexible arteries, sharp memory, stable energy levels, etc.

During the Christmas holiday, you might have heard the lyrics about the roasting chestnuts on an open fire. But do you know that besides chestnuts got the place in lyrics, they must take place in your diet also so that you can get various health benefits of chestnuts. This low calorie nuts are packed with vital nutrients and vitamins, which helps to boost your immunity. Nuts are widely known as body building nuts. Let’s find out more details about chestnuts, and its various health benefits.

Raw ChestNuts

Nutrition composition of Chestnuts (per 100g):

  • Energy: 732kJ
  • Protein: 3.4g
  • Fat: 0.6g
  • CHO Sugars: 3.8g
  • Dietary Fibre: 8.1g
  • Sodium: 0.7mg
  • Potassium: 574mg
  • Magnesium: 33mg
  • Calcium: 13.4mg
  • Iron: 0.8mg
  • Zinc: 0.5mg
  • Thiamin: 0.28mg
  • Riboflavin: 0.09mg
  • Vitamin B6: 0.50mg
  • Vitamin A: 1.0 µgRE
  • Vitamin E: 0.5mg
  • Copper: 0.51mg
  • Manganese: 1.18mg
  • Selenium: 1.2 µg
  • Arginine: 0.23g

Benefits of Chestnuts:

Digestive health: Chestnuts are rich in fiber content. Fibers also help to reduce the chances of constipation and other intestinal problems. If one consumes 3-ounce roasted chestnuts daily, then it will reduce all the problems of digestive tract.

Stronger bones: Chestnuts contains important mineral Copper, that is important to strengthen the bones. To satisfy the daily requirement of copper, one should consume 3-ounce roasted chestnuts on daily basis for stronger bones.

Improve immune system: Chestnuts have many vital minerals and nutrients that make your immune system stronger than ever, and help to fight against many diseases. It also reduces the chances of any nutrition deficiency disease.

Stable energy levels: Chestnuts contains around 45 gms of carbs per 3-ounce serving. Carbs are really important for us as it provides short-term and long-term energy, which is helpful in proper functioning of nervous system. It gives you sufficient amount of energy that is important for us to do our daily routine work.

Increase brain functioning: Vitamin B is important for our body that plays vital role in breaking down of protein, and also improves the functioning of brain. If one consumes 3-ounce of roasted chestnuts, then it will provide 21% Vitamin B-6, 15% folate, 14% thiamine, and 9% riboflavin. With the combined result of all these important nutrients, your brain functioning will increase and it will also make your memory Sharp.

Acts as Antioxidant powerhouse: If you include only 3 ounces of roasted or boiled chestnuts in your daily diet, then it will provide around 72% of Dietary Reference Intake (DRI) and vitamin C. Chestnuts are the only nuts that contains vitamin C and this makes it different from all other nuts. Due to presence of vitamin C, it makes your teeth and bones strong and also acts as antioxidant. With the impressive combination of vitamin C and manganese, it increases the rate of healing process as well as it reduces the number of free radicals.

Lower down Cholesterol: Chestnuts contains fibers that are important for reducing the percentage of bad cholesterol from our body. Chestnuts contain easily digestible oleic acid and palmitoleic acid. These monounsaturated fatty acids help in increasing the level of good cholesterol (HDL) while lowering down the bad (LDL) in body.

Increase DNA synthesis and RBC production: Chestnuts are rich in vitamin B, folates and other minerals that not only give you immune power, but also increase production of Red Blood Cells in bone marrow. It also improves DNA synthesis process.

Good for pregnant women: It is rich in vitamins, minerals and other important nutrients that satisfy all the nutrient needs during the pregnancy. With its benefit of improving DNA synthesis, it lets you stay tension free from the chances of neural tube defects in the fetus while you are pregnant.

Gives relief in cough and cold: If you are suffering from cough and cold, then grind chestnuts to make a powder and daily consume 1 spoon of powder with water two times to get relief from the cough easily.

Treat summer heat and rashes: Water chestnuts are also known for their cooling properties. It is also advised to consume water chestnuts in summer to reduce the effects of heat.

Increase elasticity of arteries: Chestnuts helps to heal the small microscopic holes of blood vessels. It cures smallest leaks of blood vessels and capillaries with its faster healing properties. It increases the elasticity of blood vessels, and also reduces the inflammation.

Important food for reducing weight: Besides other nuts, chestnuts are lower in fat yet rich in carbohydrates and other vital nutrients. So, people who want to shed their weight can include chestnuts in their diet. It will provide you sufficient energy with all the important nutrients.

Some other interesting benefits of chestnuts:
  • Chestnuts are also used as home remedy for treating fever.
  • Treats Pyorrhea and makes your teeth stronger.
  • Reduce the chances of blockage of blood vessels and also reduce the chances of heart attack.
  • Thiamine in chestnuts induces the normal appetite in those people who eat very less than their actual need.
Image courtesy: nativefoods


To meet the requirement of water you should keep water in any form in your arm’s reach as it helps a lot to drink more water. .Nutrition and Hydration Week 2014

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