In Winter season, consumption of different types of fruits and vegetables is good for health. Who does not like to enjoy water chestnut in winters. This water-borne vegetable is sweet in taste. Come, know about its taste as well as its benefits from Dietician Dr. Anu Agarwal.
Low in Calories High in Nutrition
The biggest feature of water chestnut is that it is low in calories and high in nutrition. Also it is a good source of fiber. Its consumption is also beneficial for reducing weight. According to the study, taking fiber diet keeps blood sugar level and cholesterol control.
Nutrition in 100 grams of raw water chestnut
- Calories – 97
- Fat – 0.1 g
- Carbs – 23.9 grams
- Fiber – 3 grams
- Protein – 2 grams
- Potassium – 17% of the RDI
- Manganese – 17% of the RDI
- Copper – 16% of the RDI
- Vitamin B6 – 16% of the RDI
- Riboflavin – 12% of the RDI
reduce the risk of high blood pressure
Risk factors such as high blood pressure, high blood cholesterol, stroke and high blood triglycerides increase the risk of heart disease. Potassium contributes a lot in reducing heart disease. Water chestnut is very high in potassium. Consuming potassium gives relief to those with high blood pressure. High potassium intake lowers the risk of both stroke and heart disease. Water chestnuts, cut in half, contain 362 mg of potassium, so you can consume them.
weight loss aid
Water chestnut contains 74% water. That’s why it is kept in the category of high-volume food. Food with high volume has more nutrition and fewer calories. Despite being low in calories, high-volume foods help control appetite. If you want to lose weight then you can consume it, it is a good filling option.
India is increasingly suffering from mental health conditions such as stress, anxiety, depression, personality disorders, it being high in antioxidants helps protect the body against potentially harmful molecules called free-radicals. If free-radicals accumulate in the body, they can reduce the body’s natural defenses and promote oxidative stress.
protects against cancer
Water chestnuts are high in the antioxidant ferulic acid. According to the study, these acids can reduce the risk of cancer. In a test-tube study, scientists found that treating breast cancer cells with ferulic acid helped reduce their growth.
How to eat water chestnut
Water chestnut is easy to consume. Apart from raw fruit, its flour is also available canned in grocery stores. You can also buy it online. The best is to buy fresh water chestnut and consume it. You can also eat it by making a vegetable. People also like to eat parathas or halwa made of its flour as snacks. The healthiest form of this is to eat raw water chestnut.
Learn more about water chestnut
Water Chestnut is an aquatic plant. It grows in marshy areas, ponds, paddy fields and shallow lakes. Its origin is believed to be from Southeast Asia, South China, Taiwan, Australia, Africa and the Indian and Pacific Oceans.
Many people eat water chestnuts that come in dark brown or dark green color after boiling them in water. It turns black on boiling. Raw water chestnut is used in making vegetables. On the other hand, boiled water chestnut is used for salad or similar food. Water chestnut is used in Indian, Chinese, European and Asian cuisines. Being rich in antioxidants, vitamins, minerals, etc., it benefits the body in many ways.