9 Evidence-Based Health Benefits of Chestnuts
Chestnuts are the edible nuts of trees and shrubs that belong to the Castanea genus. They have a delicious, mildly sweet taste and are incredibly versatile. You can incorporate them into a variety of dishes like stuffings, salads, and soups.
There are many different types of chestnuts, and they share similar qualities. The most common types include the American chestnut, Chinese chestnut, Japanese or Korean chestnut, and European chestnut.
It's worth noting that they're not related to the water chestnut (Eleocharis dulcis), a type of aquatic vegetable popular in Asian cuisine.
Here are nine intriguing health benefits of chestnuts.
1. Packed with nutrients
Despite their small size, chestnuts are packed with a variety of nutrients.
A 10-kernel (84-gram) serving of roasted chestnuts provides the following:
Calories: 206
Protein: 2.7 grams
Fat: 1.9 grams
Carbs: 44.5 grams
Fiber: 4.3 grams, 15% of the daily value (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
Chestnuts are also a decent source of several other vitamins and minerals, including vitamins K, B5, and B3, as well as phosphorus and magnesium.
Compared with most other nuts, chestnuts contain fewer calories because they are low in fat. They are also higher in carbs than most nuts and contain a good amount of fiber, providing 15% of your daily needs in one serving.
2. Great source of antioxidants
Chestnuts contain a wide variety of antioxidants, which are important for your health.
These antioxidants include:
vitamin C
gallic acid
ellagic acid
tannins
alkaloids
various polyphenols
lutein
zeaxanthin
Lutein and zeaxanthin accumulate in the retinas of your eyes and protect them against damage from blue light.
Antioxidants are compounds that help protect your cells against damage from unstable molecules called free radicals.
High levels of free radicals may cause a state called oxidative stress. This can increase the risk of chronic diseases, such as heart disease, diabetes, and cancers.
In addition, studies have shown that various antioxidants found in chestnuts, such as gallic and ellagic acid, may help lower the risk of heart disease, reduce insulin resistance, and suppress the growth and spread of tumors.
3. May aid heart health
Chestnuts are a good source of nutrients that are great for your heart.
For starters, they contain antioxidants, such as gallic and ellagic acid. Studies have found that these antioxidants may help protect the heart against oxidative stress, a condition that may raise the risk of strokes and heart disease.
Chestnuts are also a good source of potassium, providing 11% of your daily needs. Potassium is important for a healthy heart and helps regulate your blood pressure.
In addition, research has found that consuming a potassium-rich diet may lower the risk of heart disease and strokes.
4. High in fiber
Chestnuts are a good source of fiber, which has many health benefits.
For one, fiber helps add bulk to your stools, which makes them easier to pass.
In addition, the fiber in your diet reaches your colon largely undigested, where it acts as a prebiotic. This means the fiber becomes a source of nourishment for the healthy bacteria in your gut that ferment fiber.
When gut bacteria ferment fiber, they produce various beneficial compounds, including short-chain fatty acids.
These short-chain fatty acids offer numerous benefits. Studies have shown they may aid gut health, reduce inflammation, and improve blood sugar control.
Lastly, because fiber passes through your body largely undigested, it contributes to feelings of fullness without adding calories to your diet. This may help with weight management.
5. May improve blood sugar control
Maintaining your blood sugar at a healthy level is important for your health, but especially important if you have prediabetes or diabetes.
Prolonged high blood sugar levels can raise the risk of health complications like damage to the blood vessels and organs.
Chestnuts have several intriguing properties that may aid blood sugar control.
Despite being higher in carbs than most nuts, chestnuts are a good source of fiber that can help prevent blood sugar spikes.
In addition, research has shown that chestnut antioxidants, such as gallic and ellagic acid, help manage blood sugar levels and may improve insulin sensitivity, making your cells more responsive to insulin.
However, chestnuts are still considered a higher carb nut. While eating a small to moderate quantity of chestnuts may offer these benefits, consuming too many chestnuts frequently may counter these health benefits.
6. May aid weight loss
Chestnuts have several properties that may aid weight loss.
The high proportion of fiber they contain can help you stay fuller for longer. This is because fiber can help slow down the time it takes for food to empty from the stomach into the intestines.
In addition, research has shown that high fiber intake can increase the production of hormones that help curb your appetite, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), while suppressing the hunger hormone ghrelin.
Furthermore, chestnuts contain fewer calories per gram than most other nuts. This is because they are low in fat, which is the most calorie-dense nutrient.
If you are looking to lose weight, you will need to create a calorie deficit to do so. Eating chestnuts may help you do this while also helping you feel full.
Interestingly, one 2020 animal study found that consuming chestnuts may help reduce cholesterol and belly fat. However, more research is needed to investigate these potential effects.
7. May lower inflammation
Inflammation is a natural process that helps the body heal and fight infections.
In some situations, inflammation may persist at a low level. This is known as chronic inflammation and is linked to numerous chronic conditions, such as heart disease, diabetes, and cancers.
The antioxidants chestnuts contain, such as vitamin C, gallic acid, ellagic acid, and various polyphenols, may help reduce inflammation. They neutralize free radicals, which are key drivers of chronic inflammation.
In addition, test-tube and animal studies have shown that chestnut antioxidants, such as tannins and flavonoids, can help suppress inflammatory signals like NF-κB and MAPK.
8. Potential anti-tumor properties
Lab research suggests that the antioxidants found in chestnuts may help suppress the growth and spread of cancer cells and stimulate cancer cell death.
Studies show that extracts from chestnuts suppressed the growth and spread of various types of cancer cells, such as prostate, breast, and colon cancers.
Research on chestnut antioxidants has found that they may also suppress the spread of tumor cells and stimulate tumor cell death. In particular, ellagic acid targets the PI3K signaling pathway, which regulates cell growth and survival.
However, more research is needed to understand how the compounds found in chestnuts may affect cancer cells in people.
9. Delicious and easy to add to your diet
Not only are chestnuts healthy, but they are also delicious and easy to add to your diet. They have a mildly sweet flavor and soft yet firm texture.
Although you can eat chestnuts raw, they are high in tannins, which may cause digestive issues or other complications in people sensitive to tannins.
They are easy to prepare. You can roast them in the oven on a baking sheet for 20 to 30 minutes at 400°F (200°C). Make sure to pierce the nuts' skin before roasting to prevent them from exploding in the oven.
Alternatively, you can boil the chestnuts in a pot of water. Bring the pot to boil and then lower the heat to allow them to simmer for approximately 30 minutes. Again, make sure to pierce the skin of the chestnuts beforehand.
Once the chestnuts are cooked, their skin is easy to remove so you can enjoy them as a delicious snack. They are also incredibly versatile and you can incorporate them into salads, stuffings, soups, and desserts, such as tarts and pies.
Takeaway
Chestnuts are a popular nut that people enjoy around the world.
They are a good source of fiber, vitamin C, copper, B vitamins, manganese, and various antioxidants, which are linked to numerous health benefits.
Chestnuts and their nutrients may help improve heart health, blood sugar control, weight loss, inflammation, and digestive health, and may have potential anticancer properties.
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