importance of water chestnut
The season of water chestnut in India is very limited, so this special seasonal fruit should not be ignored. Fresh water chestnuts not only taste amazing, but they are also rich in many essential nutrients. It is naturally low in fat and is a rich source of potassium, vitamin B6, fiber and antioxidant polyphenols. There are approximately 115 calories in 100 grams of fresh water chestnuts.
Beneficial for heart and blood pressure
Water chestnuts contain good amounts of potassium and are naturally low in sodium. For this reason it can be considered a suitable diet for heart and blood pressure. Nevertheless, your diet should be determined as per the advice of a doctor or specialist for a particular health condition.
Helpful in weight management
Studies have been conducted on the polyphenols present in water chestnuts on weight and body fat accumulation. These studies have found that water chestnut extract reduced weight gain and body fat accumulation. This means that fresh water chestnuts in the right amounts can be a useful food for weight management.
Effect on blood sugar
There have also been studies related to blood sugar on some compounds found in water chestnuts. Research has shown that these compounds can help improve glucose utilization and GLUT4 activity in the body. GLUT4 is helpful in transporting glucose from the blood to the muscle cells in the body.
Cancer related research
Preliminary laboratory research related to cancer has also been done on some polyphenols present in water chestnuts. In some studies, these polyphenols slowed the growth of stomach, breast, and intestinal cancer cells. However, it is important to note that these are laboratory-level studies and cannot be considered evidence of cancer treatment in humans.
appropriate amount of water chestnut
About 100 grams of fresh or boiled water chestnuts can be a normal amount. It can be included in your daily diet in many simple ways.
How to consume water chestnut
You can eat water chestnuts by boiling them, adding lemon and spices to them. Water chestnut chaat or curd chaat can also be made from it. Apart from this, water chestnut vegetable can also be prepared and eaten by mixing it with salad or other vegetables. Chilla or roti can also be made from water chestnut flour.
Take care of water chestnut flour
Water chestnut flour is higher in calories than fresh water chestnuts. Therefore, if you are eating water chestnut flour, it is better to keep its quantity slightly less. Fresh water chestnut and water chestnut flour do not provide the same calories when eaten in equal quantities.