Chestnuts are a valued food source in many cultures, particularly China, Korea, Japan and the Mediterranean, and have been cultivated for more than 6,000 years in China and 3,000 years in Europe. The Greeks valued chestnuts more highly than almonds, hazelnuts and walnuts. Chestnuts taste very good roasted as a snack in between, as well as cooked in soups, salads or as a side dish. They also score points with many vitamins and nutrients. In today's article we explain why chestnuts are healthy and how the valuable ingredients they contain can have a positive effect on our health.
Chestnuts are healthy and delicious
100 grams of chestnuts contain 3 grams of fiber, which corresponds to 6 percent of the recommended daily requirement. Their fiber content is higher than that of walnuts (2.1 g per 100 grams), pecans (2.3 g per 100 grams) and pistachios (1.9 g per 100 grams).
They are rich in fiber
High-fiber, plant-based foods can lower your cholesterol levels and reduce your risk of heart disease. Chestnuts are among the foods with a low glycemic index. This means that they do not increase blood sugar levels too much or too quickly. So it's worth it to have these healthy nutsto include in the DASH diet.
Nutrients and calories from chestnuts
According to a study, chestnuts provide 195 calories per 100g serving. This is mainly due to their high carbohydrate content. 100 grams of roasted chestnuts contain 60 grams of carbohydrates, including 3 grams of natural sugars. For comparison, most nuts, such as almonds, macadamia or cashews, have 550 to 800 calories per 100 grams. This is especially important if you are trying to reduce your calorie intake.
Fat and fatty acid content
Chestnuts have less than 1 gram of total fat content, making them a low-fat snack. Most types of nuts contain around 14 to 21 grams of fat, with most of that coming from healthy unsaturated fats. But you also have to keep in mind that you are not counting on the health benefits of thepolyunsaturated fatty acids, which offer walnuts and other nuts, will be avoided.
Chestnuts are high in essential fatty acids, including linoleic acid, which are beneficial for cardiovascular health and proper neurological development in infants. Chestnut oil is primarily composed of palmitic acid and oleic acid – the fatty acid found in high amounts in olive oil.
Protein content
However, regular nuts have around 16 to 28 grams of protein per 100 grams, while chestnuts have a protein content of only 2.42 grams. Please note, however, that protein-rich snacks suppress hunger and can therefore help you lose weight.
Sodium
An advantage ofroasted chestnutsis that they are almost sodium free, with only 4 mg per 100 grams. You can naturally lower or regulate your blood pressure by reducing the sodium in your diet. Healthy people should consume no more than 2,300 mg of sodium per day. If you already have high blood pressure, have diabetes or are over 50 years old, the limit is 1,500 mg per day.
Other nutrients and vitamins
Chestnuts are rich in vitamin C, minerals such as potassium, copper and magnesium, amino acids and antioxidants. Roasted chestnuts provide 168 mg of potassium. Health experts recommend consuming at least 4,700 mg of potassium per day. Potassium is important for regulating blood pressure. Chestnuts have 20 mcg of folate, which is 5 percent of the recommended daily value, and 7 mg of vitamin C, or 12 percent of the recommended daily value. Adequate folate intake can reduce the risk of heart disease. Vitamin C, on the other hand, is necessary for your immune system and for wound healing.
Nut allergies
Some people may have an allergic reaction to chestnuts. A study from Dong-A University in Busan, Korea, identified 21 ingredients in chestnuts that react with antibodies and a new allergy-causing protein that has a similar structure to an oak pollen allergen. More than half of the blood samples tested in the study showed some degree of sensitivity.
Health Benefits
Let's summarize six of the most well-known health benefits of chestnuts:
–they strengthen thatimmune system– The high concentration of vitamin C and other antioxidants in chestnuts make them an ideal supplement for your immune system.
–they increasethe bone mineral density– Copper is a trace element that increases bone strength, red blood cell formation and supports nerve function. Copper is also extremely important for iron absorption in the body. Magnesium is very good for increasing bone mineral density and offers a variety of other health benefits. With these vital minerals found in chestnuts, you can prevent or slow the onset of many age-related diseases such as osteoporosis.
–solve themDigestive problems– Fiber primarily stimulates gastrointestinal activity. Chestnuts can stimulate peristalsis to regulate your bowel movements and prevent inflammation and pain. This helps reduce the risk of constipation and intestinal diseases such as diverticulosis. Chestnuts do not contain gluten and are also good for patients with celiac disease (a disease that affects the small intestine).
– they improve brain function– Brain function and cognition are improved in many ways by eating chestnuts. First of all, these nuts are rich in B family vitamins (e.g. folate, riboflavin, thiamine), which are directly linked to proper neurological development and function. Additionally, the potassium found in chestnuts can increase blood flow to the brain and promote good nervous system health, thereby increasing concentration and memory.
–they slow down the aging process– Chestnuts are high in the trace mineral manganese – an antioxidant that binds free radicals in the body and reduces the risk of cancer and heart disease. Manganese also plays a key role in the aging process, according to the University of Maryland Medical Center. 100 grams of chestnuts contain 750 µg of manganese, which corresponds to 20 percent of the recommended daily intake. Manganese also helps in the production of connective tissue and blood clotting.
– they control blood pressure– When it comes to lowering blood pressure, few minerals are as important as potassium. Potassium controls water movement within the body and also acts as a vasodilator, increasing blood flow and relieving tension on narrowed blood vessels and arteries. This reduction in blood pressure can improve cardiovascular health and reduce the risk of heart attacks and strokes. 100 grams of chestnuts contain 600 mg of potassium and cover 15 percent of your daily requirement.
You can buy roasted chestnuts or roast them in the oven yourself. The nutritional content is the same for purchased and home-cooked chestnuts, but some manufacturers may add ingredients such as sugar to some of their products. Check the labels of store-bought chestnuts for these ingredients.
