HEALTH BENEFITS OF WATER CHESTNUTS
Water Chestnuts (popularly known as Shingada or Singhara in India), are aquatic tuber plants. They are widely cultivated in India, China, some parts of Africa, Australia and the Pacific Islands.
It resembles an actual ‘chestnut’, both in colour and shape but it is not a nut!
It is an aquatic fruit that grows underwater, in ponds, lakes and marshes. In India, they are available in green and red colour or a mixture of these 2 colours. The black ones sold by the roadside vendors are boiled variety.
These are widely available during the autumn and winter months. The edible part is a large seed that is surrounded by an odd-looking fruit on the outer side.
The seed is white, triangular in shape and can be eaten raw or cooked.
NUTRIENTS IN INDIAN WATER CHESTNUTS:
HEALTH BENEFITS:
This odd-looking fruit is packed with nutrients and has many health benefits to offer.
ZERO CHOLESTEROL AND FAT:
If you are looking for some cholesterol-free, fat-free foods then add these to your diet. Water chestnuts, due to their water content are high in volume and hence makes you feel fuller for a longer time. So, if you are on a weight loss plan, adding these to your mid-day snack will keep you going for a long time. They have a very low glycemic index and therefore can be safely consumed by diabetics.
HIGH FIBER:
An average adult needs 25-35 grams of fiber per day. With 4 grams of fiber per cup, having these will supply almost 13% of the fiber requirement.
Having a high fiber diet helps maintain bowel movements, lowers blood cholesterol levels, assists weight loss, reduces blood pressure and helps stabilize blood sugars.
ANTIOXIDANT RICH:
Water chestnuts contain an antioxidant known as ferulic acid, which helps to slow down the growth of cancer cells. A test-tube study carried out in 2016 investigated the anti-tumour activity of ferulic acid in breast cancer. Results of the study, published in Oncology Reports, found that ferulic acid helped to not only suppress the growth but also killed breast cancer cells.
LOWERS BLOOD PRESSURE
They are high in potassium and low in sodium. Hence, adding these to your diet can help reduce blood pressure.
HOW TO USE THEM?
Water chestnuts can be eaten fresh and raw, they can be boiled, grilled, sautéed or added to your vegetables, salads and soups.
In India, the boiled and dried Singhara are milled into flour known as Singhara atta or chestnut flour and is used to make rotis and puri (Indian bread).
Now that you know the multiple benefits of this yummy fruit, don’t hesitate to snack on it the next time you see Water chestnuts. Remember they are gluten-free, cholesterol-free, fat-free, low in sodium and high in fiber!
