Chestnuts are rich in dietary fibers, minerals, good fats, vitamins, antioxidants and other important nutrients. They are also low in fat and high in vitamin C and are more similar to fruits than other nuts.
These unique nuts have a spiny husk and a dark brown shell, both of which should be removed before eating, and can be eaten raw, roasted, ground into flour or mixed into pastries.
What are the health benefits of chestnuts?
Chestnuts have a ton of health benefits to offer:
Relieves digestive issues
Chestnuts are loaded with dietary fiber, which encourages the growth of healthy bacteria in the intestines. Dietary fiber also stimulates a wave-like motion in the intestines, helping your body with bowel movements and preventing inflammation and discomfort.
Boosts immune system
The high vitamin C content in chestnuts boosts the immune system by:
- Increasing the production of white blood cells
- Identifying and neutralizing free radicals inside the body before they cause oxidative stress in healthy cells
Prevents heart diseases
Chestnuts are chock-full of good fats, which help:
- Balance cholesterol
- Reduce inflammation
- Lower the risk of atherosclerosis
- Prevent the formation of blood clots
Manages blood sugar levels
Chestnuts have a low glycemic index and are rich in fiber, making them an ideal option for uncontrolled blood sugar levels. Eating a high-fiber diet helps you avoid sudden blood sugar spikes by ensuring that your body absorbs the starches slowly. This is especially beneficial for people with diabetes.
Increases bone mineral density
- Copper improves the absorption of iron, which helps bone growth and development and boosts the immune system.
- Magnesium improves bone mineral density along with other health benefits.
Prevents chronic illness
Free radicals in the body can cause healthy cells to mutate, resulting in cancer and other chronic illnesses. Chestnut contains manganese and other antioxidants that fight these free radicals. Manganese also helps prevent blood clotting issues.
Helps control blood pressure
Chestnuts nutrition facts
|Principle||Nutritional Value||Percentage of RDA|
|Total Fat||2.26 g||10%|
|Dietary fiber||8.1 g||21%|
|Pantothenic acid||0.509 mg||11%|
|Vitamin A||28 IU||1%|
|Vitamin C||43 mg||72%|
Nutrition and Healthy Eating Resources
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Nutrition and You. Chestnuts Nutrition Facts. https://www.nutrition-and-you.com/chestnuts.html
Rodrigues P, Ferreira T, Nascimento-Gonçalves E, et al. Dietary Supplementation with Chestnut (Castanea sativa) Reduces Abdominal Adiposity in FVB/n Mice: A Preliminary Study. Biomedicines. 2020;8(4):75. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7235886/