Last Updated on September 29, 2023 by Shabnam Sengupta
Water chestnuts hold a special place in the world of unique and exotic foods. These crunchy delights are not your typical chestnuts, as they don’t grow on trees. Instead, they are aquatic tubers that thrive in marshes, ponds, and shallow waters. Popular in Asian cuisine and gaining recognition worldwide, water chestnuts offer not only a distinctive taste and texture but also a range of health benefits. In this comprehensive guide, we’ll dive deep into the world of water chestnuts, exploring their health benefits, nutritional information, and potential side effects.
Health benefits of water Chestnuts
Water chestnuts are more than just a flavorful addition to your favourite dishes. They come packed with various health benefits, making them a valuable inclusion in your diet. Let’s take a closer look at what these aquatic gems have to offer.
May have anti-diabetic properties
A study by Das et al. (2011) found that water chestnut fruit peels reduced blood glucose levels and stabilized fasting blood sugar in subjects. This suggests a potential role for water chestnuts in diabetes management.
May have antimicrobial properties
Parekh and Chanda (2007) conducted a study using the agar disc diffusion method to assess the bactericidal activity of Trapa natans L. fruit rind extracts. Their findings revealed that Gram-negative bacteria were most susceptible to antibacterial activity. Among the extracts tested, 1,4-dioxane extract exhibited the highest antibacterial activity, while the petroleum ether extract had the lowest antimicrobial activity.
May have analgesic properties
In a study by Agrahari et al. (2010), the analgesic effects of Trapa natans L.var. bispinosa Roxb root extracts were compared to the standard medication pentazocine. The study involved two doses, 200 mg/kg and 400 mg/kg of the Trapa natans root, and the standard dose of pentazocine at 30 mg/kg. The results showed significant analgesic activity at both Trapa natans root doses, indicating its potential as an analgesic treatment option.
May have antioxidant properties
Water chestnuts are rich in various beneficial compounds, including high concentrations of flavonoids, flavones, and total phenols. When examining the pericarp extract of water chestnut fruits, researchers found the presence of tannins, flavonoids, glycosides, alkaloids, saponins, steroids, and phenolic compounds. Additionally, a phytochemical screening of the seed extract of water chestnut fruits identified the presence of carbohydrates, saponins, phytosterols, fixed oils, and fats. These compounds contribute to the nutritional and potential health benefits of water chestnuts.
May have neuroprotective properties
In a study conducted by Vyawahare in 2010, it was observed that the hydroalcoholic extract of Trapa bispinosa, administered orally at a dosage of 500 mg/kg, led to several notable effects in female albino mice. These effects included a reduction in fluorescence product, increased lipid peroxidation, and the restoration of glutathione peroxidase and catalase activity in the cerebral cortex.
Nutritional Information
To better understand the nutritional value of water chestnuts, let’s examine their composition per 100 grams:
- Calories: 97 kcal
- Carbohydrates: 23.94 grams
- Dietary Fiber: 3 grams
- Sugars: 4.47 grams
- Protein: 1.4 grams
- Fat: 0.1 grams
- Potassium: 584 mg (16% of the recommended daily intake)
- Vitamin B6: 0.15 mg (8% of the recommended daily intake)
- Copper: 0.156 mg (18% of the recommended daily intake)
- Manganese: 0.552 mg (24% of the recommended daily intake)
As you can see, water chestnuts are primarily composed of carbohydrates, with low-fat content and a decent amount of dietary fibre. The high potassium content is noteworthy, as it plays a crucial role in various bodily functions, including maintaining blood pressure and electrolyte balance.
Side Effects of water chestnuts
While water chestnuts offer numerous health benefits, there are a few considerations to keep in mind:
- Allergic Reactions: Some individuals may be allergic to water chestnuts. If you experience itching, swelling, or difficulty breathing after consuming them, seek medical attention immediately.
- High in Carbohydrates: Despite being nutrient-dense, water chestnuts are relatively high in carbohydrates. If you are following a low-carb diet or managing blood sugar levels, consume them in moderation.
- Potential Contaminants: Since water chestnuts are often grown in aquatic environments, there is a possibility of contamination by pollutants or pathogens. Ensure you source them from reputable sources and cook them thoroughly to minimise this risk.
- Oxalate Content: Water chestnuts contain oxalates, compounds that can contribute to kidney stone formation in susceptible individuals.
Conclusion
Water chestnuts are a unique and nutritious addition to your culinary repertoire. Their low-calorie, nutrient-dense profile, coupled with various health benefits, makes them an excellent choice for those seeking a healthier diet. However, like any food, it’s essential to consume them in moderation and be mindful of potential allergens and contaminants. With these considerations in mind, you can savour the crunchy delight of water chestnuts while reaping their health rewards.
Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.
