What are the 10 Benefits of Adding Chestnuts in your Diet?

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Did you know that, thanks to the fact that they do not produce insulin spikes and their great contribution of slow-absorbing carbohydrates, chestnuts can be a great ally for people with diabetes? Have you tasted the chestnut, the chestnut fruit? This is a scientifically known tree with the name of Castanea sativa that belongs to the fagaceae family and is cultivated in temperate climates typical of the northern hemisphere. Although not part of the daily diet of many, the benefits of chestnuts for health are several. Are you interested in knowing them? The edible part of the chestnut is yellowish white, with a pleasant and sweet flavor. The chestnut nut is a dried fruit that is eaten mostly during the autumn and winter season.

It is important to emphasize that they should not be consumed raw. The reason is that they contain compounds – tannins – that can cause digestive disorders. However, beyond this recommendation, it is a food with many advantages for those who eat them regularly.

Properties of Chestnuts

The main property of this fruit is that it has few calories.  This virtue combines excellently with its high content of fiber, proteins and carbohydrates. They are also a good source of minerals, among which magnesium, potassium, iron and phosphorus stand out. Below we detail their nutritional values.

Nutritional Value

For every 100 grams, the chestnuts provide:

  • About 225 calories.
  • 40 grams of water
  • 40 grams of complex carbohydrates.
  • 6 grams of fats.
  • 5 grams of vegetable protein.
  • 8 grams of fiber.
  • In addition, they contain vitamin E and B complex vitamins (B1, B2, B3, and B6 B9).

10 Benefits of Chestnuts for the Organism

1. They are an Ideal Food to Satisfy the Appetite

Are you looking for a way to calm your appetite in a healthy way? Chestnuts are a satiating food due to its fiber and carbohydrate content.

  • It is recommended to include them in the diet, but without exceeding in those cases in which diets are being followed with the aim of losing weight.

2. Strengthen the Bone System

These nuts provide calcium, phosphorus and magnesium. Thus, they help us maintain the bone system in good condition and prevent the onset of premature osteoporosis.

  • Consume them regularly in your season as if they were a nutritional supplement.

3. They Stimulate the Functioning of the Nervous System

The nervous system is very important, since it is in charge of controlling various mechanisms of the body. By giving us antioxidants, chestnuts can help us take care of them, which translate into good mental health.

  • Consume chestnuts to prevent the aging produced by free radicals in our body.

4. They are Positive for People with Diabetes

People diagnosed with diabetes can benefit from eating chestnuts. The carbohydrates that this fruit gives us are of slow absorption, so they do not produce alterations of insulin in the blood.

  • Therefore, the chestnut can be a healthy snack at any time of the day.

5. They Contain Amino Acids

“The chestnut contains all the essential amino acids for a healthy diet”.

Thus, people who follow a vegan diet, older adults and athletes can consume it without problem.

  • Therefore, eat two or three chestnuts before or after doing sports and you will improve your resistance and recovery.

6. They do not have Gluten

Whether in fruit or in flour, this food is a good ally for people with celiac disease or sensitivity to gluten. Therefore, we can take advantage of it in different ways to substitute the wheat derivatives that have this protein.

  • We can also use the chestnut as a flour to make pastries, drinks, sweets, etc.

7. Protect Cardiovascular Health

Nuts are foods that help protect the heart and improve the quality of life. In that sense, chestnuts have very healthy fats and provide omega 6 and omega 3 fatty acids in good proportion.

  • Also, they do not have cholesterol. Therefore, they are a natural alternative that we should include in the daily diet.

8. They are Good for Digestion

Chestnuts have an excellent amount of fiber.  This will contribute in a positive way to achieve a good digestion.

  • In addition, this dried fruit helps the bacterial flora to be in favorable conditions. In this way we can prevent constipation and diseases and diseases of the large intestine such as diverticulosis or colon cancer.

9. They Work as Hypertensive

People with high blood pressure can consume them without problem. This is due to its low sodium content and high potassium content. In addition, because of its diuretic effect, they are beneficial for people who tend to retain fluids.

10. They Offer an Important Energy Contribution

Chestnuts are also useful to prevent or improve tiredness and fatigue. Therefore, in the cases of people diagnosed with anemia, chestnuts can be of great help, thanks to their contribution of iron.

  • In addition, it is recommended to consume them with fruits that contain vitamin C to achieve a better assimilation of this mineral.

Finally, the benefits of chestnut are also useful for external treatments, such as caring for the skin or scalp.  For example, it can be used in the treatment of wounds, ulcers in the mouth and even helps to reduce inflammation and relieve sore throat.

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