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Healthline
Chestnuts are the edible nuts of trees and shrubs that belong to the Castanea genus.
They have a delicious, mildly sweet taste and are incredibly versatile. You can incorporate them into a variety of dishes, such as stuffings, salads, soups, and many more.
There are many different types of chestnuts, and they share similar qualities. The most common types include the American chestnut, Chinese chestnut, Japanese or Korean chestnut, and European chestnut.
It’s worth noting that these types of chestnuts are not related to the water chestnut (Eleocharis dulcis), which is a type of aquatic vegetable that is popular in Asian cuisine.
Not only are chestnuts a delicious treat, especially around Christmas time, but they are rich in nutrients that have been linked to many health benefits. These include improved heart health, digestive health, blood sugar control, and more.
Here are 9 intriguing health benefits of chestnuts.
1. Packed with nutrients
Despite their small size, chestnuts are packed with a variety of nutrients.
A 10-kernel (84-gram) serving of roasted chestnuts provides the following (1Trusted Source):
Calories: 206
Protein: 2.7 grams
Fat: 1.9 grams
Carbs: 44.5 grams
Fiber: 4.3 grams, 15% of the Daily Value (DV)
Copper: 47% of the DV
Manganese: 43% of the DV
Vitamin B6: 25% of the DV
Vitamin C: 24% of the DV
Thiamine: 17% of the DV
Folate: 15% of the DV
Riboflavin: 11% of the DV
Potassium: 11% of the DV
In addition, chestnuts are a decent source of several other vitamins and minerals, including vitamins K, B5, and B3, as well as phosphorus and magnesium.
Compared with most other nuts, chestnuts contain fewer calories because they are low in fat. They are also higher in carbs than most nuts and contain a good amount of fiber, providing 15% of your daily needs in one serving.
2. Great source of antioxidants
Chestnuts contain a wide variety of antioxidants, which are important for your health.
These antioxidants include:
vitamin C
gallic acid
ellagic acid
tannins
alkaloids
various polyphenols
lutein
zeaxanthin
The last two antioxidants accumulate in the retinas of your eyes and protect them against damage from blue light.
Antioxidants are compounds that help protect your cells against damage from unstable molecules called free radicals.
High levels of free radicals may cause a state called oxidative stress. These can increase the risk of chronic diseases, such as heart disease, diabetes, and cancers.
In addition, studies have shown that various antioxidants found in chestnuts, such as gallic and ellagic acid, may help lower the risk of heart disease, reduce insulin resistance, and suppress the growth and spread of tumors.
3. High in fiber
Chestnuts are a good source of fiber, which has many health benefits.
For one, fiber helps add bulk to your stools, which makes them easier to pass and can help keep you regular.
In addition, the fiber in your diet reaches your colon largely undigested, where it acts as a prebiotic. This means the fiber becomes a source of nourishment for the healthy bacteria in your gut, which ferment fiber.
When the gut bacteria ferment fiber, they produce various beneficial compounds, including short-chain fatty acids.
These short-chain fatty acids offer numerous benefits. Studies have shown they may aid gut health, reduce inflammation, and improve blood sugar control.
Lastly, because fiber passes through your body largely undigested, it does not add calories to your diet. Instead, it contributes to feelings of fullness without adding calories to your diet, which may help with weight management.
4. May improve blood sugar control
Maintaining your blood sugar at a healthy level is important for your health, but especially important if you have prediabetes or diabetes.
This is because prolonged high blood sugar levels can raise the risk of health complications in individuals with diabetes. These complications include damage to the blood vessels and organs.
Chestnuts have several intriguing properties that may aid blood sugar control.
Despite being higher in carbs than most nuts, chestnuts are a good source of fiber that can help prevent blood sugar spikes.
In addition, studies have shown that chestnut antioxidants, such as gallic and ellagic acid, help manage blood sugar levels and may improve insulin sensitivity, making your cells more responsive to insulin (7Trusted Source, 20Trusted Source).
However, chestnuts are still considered a higher carb nut. While eating a small to moderate quantity of chestnuts may offer these benefits, consuming too many chestnuts frequently may counter these health benefits.
5. May aid weight loss
Chestnuts have several properties that may aid weight loss.
The high proportion of fiber they contain can help you stay fuller for longer. This is because fiber can help slow down the time it takes for food to empty from the stomach into the intestines.
In addition, studies have shown that high fiber intake can increase the production of hormones that help curb your appetite, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), while suppressing the hunger hormone ghrelin.
Furthermore, chestnuts contain fewer calories per gram than most other nuts. This is because they are low in fat, which is the most calorie-dense nutrient.
If you are looking to lose weight, you will need to create a calorie deficit to do so. Eating chestnuts may help you do this while also helping you feel full.
Interestingly, an animal study found that consuming chestnuts may help reduce cholesterol and belly fat. However, scientists need to do more research to investigate these potential effects.
6. May lower inflammation
Inflammation is a natural process that helps the body heal and fight infections.
In some situations, inflammation may persist at a low level. This is known as chronic inflammation and is linked to numerous chronic conditions, such as heart disease, diabetes, and cancers.
Chestnuts have properties that may help reduce inflammation.
The antioxidants they contain, such as vitamin C, gallic acid, ellagic acid, and various polyphenols, can help reduce inflammation. They neutralize free radicals, which are key drivers of chronic inflammation.
In addition, test-tube and animal studies have shown that chestnut antioxidants, such as tannins and flavonoids, can help suppress inflammatory signals, such as NF-κB and MAPK.
They have a delicious, mildly sweet taste and are incredibly versatile. You can incorporate them into a variety of dishes, such as stuffings, salads, soups, and many more.
There are many different types of chestnuts, and they share similar qualities. The most common types include the American chestnut, Chinese chestnut, Japanese or Korean chestnut, and European chestnut.
It’s worth noting that these types of chestnuts are not related to the water chestnut (Eleocharis dulcis), which is a type of aquatic vegetable that is popular in Asian cuisine.
Not only are chestnuts a delicious treat, especially around Christmas time, but they are rich in nutrients that have been linked to many health benefits. These include improved heart health, digestive health, blood sugar control, and more.
Here are 9 intriguing health benefits of chestnuts.
1. Packed with nutrients
Despite their small size, chestnuts are packed with a variety of nutrients.
A 10-kernel (84-gram) serving of roasted chestnuts provides the following (1Trusted Source):
Calories: 206
Protein: 2.7 grams
Fat: 1.9 grams
Carbs: 44.5 grams
Fiber: 4.3 grams, 15% of the Daily Value (DV)
Copper: 47% of the DV
Manganese: 43% of the DV
Vitamin B6: 25% of the DV
Vitamin C: 24% of the DV
Thiamine: 17% of the DV
Folate: 15% of the DV
Riboflavin: 11% of the DV
Potassium: 11% of the DV
In addition, chestnuts are a decent source of several other vitamins and minerals, including vitamins K, B5, and B3, as well as phosphorus and magnesium.
Compared with most other nuts, chestnuts contain fewer calories because they are low in fat. They are also higher in carbs than most nuts and contain a good amount of fiber, providing 15% of your daily needs in one serving.
2. Great source of antioxidants
Chestnuts contain a wide variety of antioxidants, which are important for your health.
These antioxidants include:
vitamin C
gallic acid
ellagic acid
tannins
alkaloids
various polyphenols
lutein
zeaxanthin
The last two antioxidants accumulate in the retinas of your eyes and protect them against damage from blue light.
Antioxidants are compounds that help protect your cells against damage from unstable molecules called free radicals.
High levels of free radicals may cause a state called oxidative stress. These can increase the risk of chronic diseases, such as heart disease, diabetes, and cancers.
In addition, studies have shown that various antioxidants found in chestnuts, such as gallic and ellagic acid, may help lower the risk of heart disease, reduce insulin resistance, and suppress the growth and spread of tumors.
3. High in fiber
Chestnuts are a good source of fiber, which has many health benefits.
For one, fiber helps add bulk to your stools, which makes them easier to pass and can help keep you regular.
In addition, the fiber in your diet reaches your colon largely undigested, where it acts as a prebiotic. This means the fiber becomes a source of nourishment for the healthy bacteria in your gut, which ferment fiber.
When the gut bacteria ferment fiber, they produce various beneficial compounds, including short-chain fatty acids.
These short-chain fatty acids offer numerous benefits. Studies have shown they may aid gut health, reduce inflammation, and improve blood sugar control.
Lastly, because fiber passes through your body largely undigested, it does not add calories to your diet. Instead, it contributes to feelings of fullness without adding calories to your diet, which may help with weight management.
4. May improve blood sugar control
Maintaining your blood sugar at a healthy level is important for your health, but especially important if you have prediabetes or diabetes.
This is because prolonged high blood sugar levels can raise the risk of health complications in individuals with diabetes. These complications include damage to the blood vessels and organs.
Chestnuts have several intriguing properties that may aid blood sugar control.
Despite being higher in carbs than most nuts, chestnuts are a good source of fiber that can help prevent blood sugar spikes.
In addition, studies have shown that chestnut antioxidants, such as gallic and ellagic acid, help manage blood sugar levels and may improve insulin sensitivity, making your cells more responsive to insulin (7Trusted Source, 20Trusted Source).
However, chestnuts are still considered a higher carb nut. While eating a small to moderate quantity of chestnuts may offer these benefits, consuming too many chestnuts frequently may counter these health benefits.
5. May aid weight loss
Chestnuts have several properties that may aid weight loss.
The high proportion of fiber they contain can help you stay fuller for longer. This is because fiber can help slow down the time it takes for food to empty from the stomach into the intestines.
In addition, studies have shown that high fiber intake can increase the production of hormones that help curb your appetite, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), while suppressing the hunger hormone ghrelin.
Furthermore, chestnuts contain fewer calories per gram than most other nuts. This is because they are low in fat, which is the most calorie-dense nutrient.
If you are looking to lose weight, you will need to create a calorie deficit to do so. Eating chestnuts may help you do this while also helping you feel full.
Interestingly, an animal study found that consuming chestnuts may help reduce cholesterol and belly fat. However, scientists need to do more research to investigate these potential effects.
6. May lower inflammation
Inflammation is a natural process that helps the body heal and fight infections.
In some situations, inflammation may persist at a low level. This is known as chronic inflammation and is linked to numerous chronic conditions, such as heart disease, diabetes, and cancers.
Chestnuts have properties that may help reduce inflammation.
The antioxidants they contain, such as vitamin C, gallic acid, ellagic acid, and various polyphenols, can help reduce inflammation. They neutralize free radicals, which are key drivers of chronic inflammation.
In addition, test-tube and animal studies have shown that chestnut antioxidants, such as tannins and flavonoids, can help suppress inflammatory signals, such as NF-κB and MAPK.
