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5 Surprising Benefits of Water Chestnuts (Plus How to Use Them)

Water Chestnuts
Water Chestnuts

5 Surprising Benefits of Water Chestnuts (Plus How to Use Them)

Water chestnuts are a delicious and nutritious addition to a healthy diet, even though they aren't technically nuts. These are the top 5 reasons to eat water chestnuts.
Water chestnuts are not nuts, despite their name. They are aquatic tuber vegetables that can be found in shallow lakes, paddy fields, marshes, and ponds.
Water chestnuts are indigenous to many islands in the Indian and Pacific Oceans, as well as Southeast Asia, Southern China, Taiwan, Australia, and Africa.
When the corm, or bulb, turns a dark brown colour, it is harvested.
They are a common ingredient in Asian dishes like stir-fries, chop suey, curries, and salads because of their crisp, white flesh, which can be eaten raw or cooked.
Water caltrops, also known as water chestnuts (Trapa natans), should not be confused with water chestnuts (Eleocharis dulcis). Water caltrops have a taste akin to yams or potatoes and are shaped like bats or buffalo heads.
There are numerous applications for and advantages to water chestnuts. Here are five benefits of water chestnuts supported by science, along with suggestions for how to prepare them:

1. Are they very nutritious yet Low in calories?

 The nutrients in water chestnuts are abundant. Raw water chestnuts, in a serving size of 3.5 ounces (100 grams), offer:
  • Calories: 97
  • Fat: 0.1 grams
  • Carbs: 23.9 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Manganese: 17% of the RDI
  • Copper: 16% of the RDI
  • Vitamin B6: 16% of the RDI
  • Riboflavin: 12% of the RDI
  • Potassium: 17% of the RDI
12% of the daily fibre recommendation for women and 8% for men is provided by water chestnuts, which are fantastic sources of fibre.
According to research, eating a diet high in fibre may help with bowel movements, blood cholesterol levels, blood sugar levels, and gut health.
In addition, carbohydrates account for the majority of the calories in water chestnuts.
However, because raw water chestnuts are 74% water, they typically have few calories.


Rich in fibre, potassium, manganese, copper, vitamin B6, and riboflavin, water chestnuts are a very wholesome food. Their main source of calories is carbohydrates.

2. Contain High Amounts of Disease-Fighting Antioxidants

 Antioxidants are abundant in water chestnuts.
Antioxidants are molecules that aid in defending the body against free radicals, which have the potential to be harmful. Free radicals can overwhelm the body's defences if they build up inside of it, leading to oxidative stress, which is a condition.
Regrettably, oxidative stress has been associated with an increased risk of chronic illnesses such as heart disease, type 2 diabetes, and numerous cancers.
The antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate are particularly abundant in water chestnuts.
Water chestnuts' peel and flesh contain antioxidants that can successfully combat free radicals that contribute to the development of chronic diseases, according to studies conducted in test tubes.
It's interesting to note that water chestnuts contain antioxidants like ferulic acid that help keep the flesh crunchy and crispy even after cooking.


Ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate are all abundant in water chestnuts. These anti-oxidants can aid the body in fending off oxidative stress, which is a risk factor for numerous chronic illnesses.

3. May Help Lower Your Blood Pressure and Reduce the Risk of Heart Disease

 The leading cause of death worldwide is heart disease.
High blood pressure, high blood cholesterol (LDL cholesterol), strokes, and high blood triglycerides are risk factors that increase the likelihood of developing heart disease.
It's interesting to note that risk factors like high blood pressure have been treated with water chestnuts in the past. They are probably a great source of potassium, which explains this.
Potassium-rich diets have been linked in numerous studies to lower risks of stroke and high blood pressure, two risk factors for heart disease.
When people with high blood pressure consumed more potassium, their systolic blood pressure (higher value) and diastolic blood pressure (lower value) decreased by 3.49 mmHg and 1.96 mmHg, respectively, according to an analysis of 33 studies.
 People who consumed the most potassium had a 24% lower risk of having a stroke, according to the same analysis.
Those who consumed the most potassium had a 21% lower risk of stroke and an overall lower risk of heart disease, according to another analysis of 11 studies involving 247,510 people.


A GREAT SOURCE OF POTASSIUM IS WATER CHESTNUTS. Potassium-rich diets have been associated with a decrease in heart disease risk factors like high blood pressure and strokes.

4. Promote Weight Loss by Keeping You Fuller for Longer With Fewer Calories.

The food category for water chestnuts is high-volume food. Foods with a high volume usually have a lot of air or water in them. Both have no calories.
Despite having few calories, foods with a high volume can effectively satisfy hunger.
A good weight-loss strategy involves replacing less-filling foods with filling foods that have similar calorie counts because hunger can make it difficult to stick to a diet.
74% of the weight of water chestnuts is water.
If you struggle with hunger, switching to water chestnuts instead of your usual source of carbohydrates may help you feel satisfied for longer while consuming fewer calories.


Water chestnuts are a high-volume food because they contain 74% water. A diet high in high-volume foods may aid in weight loss because they can keep you fuller for longer while containing fewer calories.

5. Could Reduce the Risk of Oxidative Stress and Help Fight Cancer Growth

The antioxidant ferulic acid is present in very high concentrations in water chestnuts.
This antioxidant makes sure that even after cooking, the water chestnuts' flesh retains its crunch. Additionally, numerous studies have connected ferulic acid to a decreased risk of several cancers.
In a test-tube experiment, researchers discovered that giving breast cancer cells ferulic acid helped slow down their growth and encourage cell death.
Other research conducted in test tubes revealed that ferulic acid inhibited the growth of cancer cells in the skin, thyroid, lung, and bone.
The antioxidant content of water chestnuts is probably what gives them their anti-cancer properties.
Free radicals are essential for the growth and spread of cancer cells. Antioxidants may hinder the growth of cancer cells because they aid in the neutralization of free radicals.
However, test-tube studies are the foundation of the majority of the research on water chestnuts and cancer. Before making recommendations, more research involving people is required.


Ferulic acid, an antioxidant associated with a lower risk of oxidative stress and cancer, is present in very high concentrations in the flesh of water chestnuts.

How to Use Water Chestnuts

In Asian nations, water chestnuts are a common delicacy.
They can be eaten raw, boiled, fried, grilled, pickled, or candied, and are very adaptable.
For instance, water chestnuts are frequently peeled and added to dishes like stir-fries, omelettes, chop suey, curries, and salads in various diced, sliced, or grated forms.
They have crisp, sweet, apple-like flesh, so you can eat them right away after washing and peeling them. It's interesting to note that even after boiling or frying, the flesh retains its crispness.
As an alternative to flour, some people prefer to use dried and ground water chestnuts. This is because water chestnuts have a lot of starch, making them an excellent thickener.
Asian grocery stores sell water chestnuts in both fresh and canned forms.


Water chestnuts are incredibly adaptable and simple to incorporate into your diet. Try them raw or cooked in omelettes, salads, stir-fries, and other dishes.

The Bottom Line

Aquatic vegetables that are delicious and nutritious include water chestnuts.
They are a fantastic source of antioxidants and other substances that may help prevent age-related diseases like cancer and heart disease.
Additionally, water chestnuts are very adaptable and can be used in a wide range of recipes.
To benefit from water chestnuts' health benefits, try including them in your diet right away.


What is the best way to eat water chestnuts?

Raw, boiled, grilled, pickled, or from a can.

How do you eat chestnuts and their benefits?

Raw, roasted, ground into flour, or mixed into pastries.

How do you eat singhara?

You can eat the seeds raw. Before consuming, the seeds can also be boiled, after which the skin is removed.

Is water chestnut good for hair growth?

Singhara or water chestnut can do wonders on your hair.

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