Water Chestnuts? Nutrients and Benefits


What Are Water Chestnuts?

Water chestnuts are tiny water vegetables. Mostly grow as a tuber in wet places like ponds, marshes, and streams. They are also referred to by their Latin name of Chinese water chestnuts and their scientific designation “Eleocharis dulcis.”

Although they are called that, they aren’t like regular chestnuts apart from appearance, nor are they a kind of nut. It has chestnut-shaped white flesh that surrounds by dark brown, scaly skin. Once peeled, the outer flesh may cook and is a tasty and crunchy food item.

water chestnuts

The appearance of cooked water chestnuts is similar to baby/new potatoes. These are simple to find and sold already cut. However, it is more challenging to locate fresh than canned ones.

How To Use Water Chestnuts

There are numerous ways to eat it. However, when added to noodle or stir-fry meals, they shine.

Here’s a comprehensive list of suggestions for making use of these delicious vegetables:

  • Stir-fries
  • Mix into noodles and rice-based dishes
  • A tasty addition to salads.
  • Use in stews, casseroles, soups or casseroles
  • Use kebab sticks to have a unique texture. e.g., marinated chicken water chestnuts, pineapple, garlic, and peppers

Water Chestnuts Are Nutrient-Dense

Water chestnuts are a great source of many essential minerals and vitamins. One hundred grams, for instance, contains more than 10% of the DV for:

nutrient dense

  • Thiamin (B1)
  • Riboflavin (B2)
  • Vitamin B5
  • Vitamin B6
  • Copper
  • Manganese
  • Potassium

This quantity of nutrients in a small number of water chestnuts is equivalent to one calorie.

Health benefits of Water Chestnut

Rich in copper

The water chestnuts are a good source of Copper, which is crucial for healthy growth and overall well-being. In addition, it aids in protecting the cardiovascular, skeletal, and nerve systems.

The fit and regular development of tissues and organs and proper oxygenation due to an abundant red blood cell count are complex in the absence of Copper.

water chestnuts rich in copper

Copper deficiency is across many countries, and it is evident in the number of congenital disabilities and growth problems in children of these nations.

Protects Eye Health

Nutrient deficiency is the primary cause of many eye conditions. Research has proven that vitamin B6 and folate aid in treating diseases and losing eyesight.

Food rich in vitamin B6 like water chestnuts, is among the best choices for obtaining adequate amounts of vitamin B6 as it contains 0.407 mg, 31.31 percent of the daily recommended amount. In addition, it slows the development of certain eye conditions and age-related macular degeneration.

Provide Energy

The primary energy source required to meet your daily needs is glucose. Glucose contains sugars and starches, which are further reduced to simple sugar with the aid of insulin throughout digestion.

energy source

Glucose absorbs through the cells’ walls. The excess sugar from food sources is stored in your muscles, liver, or other body parts. It is then converted into fat later. The water chestnut contains 29.69 grams of carbohydrates, 22.84 percent of the recommended daily amount.


People who don’t receive enough riboflavin are more likely to suffer frequent headaches and migraines. Therefore, vitamin B2 or riboflavin-rich food such as water chestnuts is suggested to be included in your daily diet.

A study of 55 patients showed that patients who consumed between 200 and 400 mg of riboflavin suffered significantly fewer headaches and migraines than others. In addition, vitamin B2 help reduces headache frequency and intensity.

Helps Prevent Osteoporosis

Manganese and other minerals, such as Copper, calcium, and zinc, decrease bone loss, especially for women over 50 at risk of bone fractures and weak bones.

Manganese is essential to make hormones and enzymes that regulate bone metabolism; lacking manganese can also increase the risk of developing bone-related problems.

water chestnuts Helps Prevent Osteoporosis

According to studies, manganese with other bone-supporting nutrients, such as calcium, vitamin D, zinc, magnesium, and boron, help increase bone density in women with weak bones.

It can be helpful in naturally treating osteoporosis. Thus, foods rich in manganese, like water chestnuts, must include in your routine diet to help prevent osteoporosis.

Side Effects

They also come with various negative side effects, despite their many advantages. They are also a source of toxins. The Food and Drug Administration has disclosed that excessive water chestnuts may cause nausea, stomach pain, or vomiting. It may also produce phlegm in people suffering from colds.


Are water chestnuts nuts?

They are aquatic (water) vegetables. They grow best in water and thus only grow there.

Do you have to cook canned chestnuts?

The canned chestnuts have been cooked already and do not require cooking more. Whether to heat the chestnuts in the microwave depends more on taste preference than everything else.

Do water chestnuts pose a risk for people who have nut allergies?

They aren’t nuts, so there’s no reason for those with an allergy to tree nuts to stay clear of these nuts. But, like all foods, there is the possibility of having a (rare) allergic reaction to the water chestnuts.



Water chestnuts aren’t part of the typical meals within Western countries. However, they possess many positive qualities, including nutritional value and flavor. These tiny aquatic plants are packed with nutrients with low calories and can improve the flavor of many meals.


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