Surprising Benefits of Water Chestnuts
A registered dietitian nutritionist explains.
Medically reviewed by Melissa Nieves, LND
Water chestnuts are the starchy, edible bulbs (or corms) of the Eleocharis dulcis plant. These plants are native to Asia, tropical Africa, and Australia.
The water chestnut is a floating plant that is often found in marshes. Asian cultures have long used its corm for its medicinal benefits and unique, crispy flavor in culinary endeavors.
Water chestnuts are harvested seasonally and peeled, after which the corm is eaten raw or lightly cooked. They have been studied for their health-promoting components, such as flavonoids, polyphenols, and sterols.
The following article provides an overview of water chestnuts' nutrition, potential health benefits, and other important considerations for their consumption.
What Are Water Chestnuts?
Water chestnuts are not nuts. Instead, they are the starchy fruiting bulb (or corm) of the aquatic plant Eleocharis dulcis.
Additionally, the water chestnuts discussed in this article are not to be confused with water caltrops (Trapa natans). The water caltrop is distinguishable from the water chestnut by its trapezoidal shape and sharp thorns.
Traditional Chinese medicine uses water chestnuts to reduce heat and inflammation in the body, resolve phlegm, hasten slow digestion, and alleviate red eyes and sore throat.
narin_nonthamand / Getty Images
Pile of water chestnuts for sale in a marketWater Chestnut Nutrition
There are several notable nutritional components of the water chestnut, in addition to flavonoids, polyphenols, and sterols:
High fiber content: The water chestnut's high fiber content helps regulate the digestive tract and strengthen the gut microbiome.
High potassium content: The high amount of potassium in the water chestnut strengthens the body's cardiovascular system.
High vitamin C content: The amount of vitamin C found in water chestnuts is more than in apples, grapes, or pears. Vitamin C is a vital immune-system booster.
Per standard raw serving (100 grams (g) or two-thirds cup), water chestnuts contain the following nutrients:
Calories: 97 kilocalories
Protein: 1.4 g
Total fats: 0 g
Total carbohydrates: 24 g
Dietary fiber: 3 g
Total sugars: 5 g
Calcium: 11 milligrams (mg) (10% of your Recommended Dietary Allowance (RDA))
Magnesium: 22 mg (7% RDA)
Potassium: 585 mg (20% RDA)
Sodium: 15 mg (1.5% of your daily value (DV))
Vitamin C: 4 mg (3% DV)
How to Eat Water Chestnuts
When purchased fresh, water chestnuts have a firm, red-brown exterior, which first needs to be cleaned and peeled to reveal the edible, fleshy white interior, or corm.
When choosing water chestnuts for purchase, the exteriors should be uniform in shape and color. The chestnuts should also be firm to the touch.
After peeling the chestnut and revealing the inner corm, it is edible raw. The raw corm is enjoyed mainly for its crisp and cool texture. Raw water chestnut can be enjoyed sliced into many dishes, such as salad.
Additionally, the corm of the water chestnut is often steamed to soften it slightly or pan-fried with other vegetables to add a slight crunch. Water chestnuts rarely soften entirely but can be slightly less crisp by applying heat (via steam or pan-frying).
Generally, water chestnuts have a mild flavor, which lends itself well to many recipe combinations.
Health Benefits of Water Chestnuts
Water chestnuts are packed with nutrients and particular components (parts) that can bolster your health.
Antioxidant
A recent study of the water chestnut extract found several polyphenols that show strong antioxidant activity. A recent meta-analysis found an association between antioxidant consumption and a lower risk of infection and protective effects against several cancers.
The peel of the water chestnut does have nitrite scavenging effects. This refers to the ability of the active ingredients within the peel to promote a specific type of antioxidant activity within your body.
Heart Health
A 100 g serving of water chestnuts contains approximately 585 mg of potassium or 20% of the RDA for adults. According to a 2013 meta-analysis, increased potassium intake correlated to decreased blood pressure and overall stroke risk.
The fiber content in a 100 g serving of water chestnuts is approximately 3 g or 10% of the RDA for adults. Increased dietary fiber has the following effects:
Improved gut health
Lower whole-body inflammation
Improved cardiovascular outcomes
Anticancer
Some aspects of the peel of the water chestnut and its edible corm have been studied in labs for their anticancer effects, including lung, gastric, and ovarian cancer. This may be promising preliminary evidence of water chestnuts' anticancer components. However, more human research is necessary to confirm those results.
Neuroprotective
Lab studies also examined the water chestnut's neuroprotective (brain and nerve protection) properties. However, further research is necessary to confirm the results.
Liver Health
Lab studies also examined the water chestnut's liver-protecting effects. More research is necessary to confirm the results.
Are Water Chestnuts Good for Me?
As discussed above, water chestnuts contain many health benefits and are an enjoyable addition to most diets.
You should avoid water chestnuts if you're allergic to them or their components. Seek immediate medical attention if you have a severe allergic reaction to water chestnuts (itching, hives, shortness of breath).
Most individuals can safely consume water chestnuts. The peel of the water chestnut does have nitrite scavenging effects, which refers to the ability of the active ingredients within the peel to promote a specific type of antioxidant activity within the body.
The peel of the water chestnut is generally inedible. However, if you're consuming water chestnut extract (which contains the peel), check with your healthcare provider to ensure that the nitrite-scavenging effects of the peel do not limit the effectiveness of your medications.
Summary
Water chestnuts are the starchy, edible bulb (or corm) of the same-named aquatic, floating Eleocharis dulcis plant often found in marshes and other wetlands.
The water chestnut corm is easily consumed raw or lightly cooked (after peeling) and has long been used in various Asian cultures for its medicinal benefits and unique, crispy flavor.
The water chestnut has several notable nutritional components besides flavonoids, polyphenols, and sterols. These include ample dietary fiber and a high content of several vitamins and minerals, most notably potassium and vitamin C.
Incorporating water chestnuts into your diet offers several potential health benefits, including improved cardiovascular health through the consumption of a potassium-rich food, improved gut health due to its high fiber content, and the myriad benefits of consuming an antioxidant-rich food.
Read the original article on Verywell Health.
