Benefits Of Water Chestnut

Red and green water chestnuts resembling the shape of a heart are born in water. It is a seasonal fruit and the benefits of water chestnut are immense for health due to the contain high amounts of nutrients, minerals, and vitamin present in it. Although, despite being called chestnut, water chestnuts are not included in the category of nuts.

They are actually a nutritious and tasty aquatic vegetable that is commonly grown underwater in ponds, paddy fields, marshy lands, or muddy areas. It has a tube shape and stems without leaves.

Due to being born in water, they are also known as water fruit in many places. The yield of this fruit is, especially in winter. They have a crisp white flesh that can be included in the diet by making raw, boiled, or vegetable. Flour is also prepared by drying water chestnuts kernel, which is used in fasting. The water chestnuts are also widely used in Chinese cuisines such as stir-fries, chop suey, curries, salads, and tastes similar to yams or potatoes.

The botanical name of water chestnut is Eleocharis dulcis. It belongs to the genus Onagraceae. However, water chestnut should not be confused with water caltrops (Trapa natans), which are often called ling nuts, devil pods, Bat nuts, and Chinese water chestnut. (study)

Water Chestnuts/Eleocharis dulcis: It is a plant with a stalk. It is widely grown in ponds in China.

Water Caltrops/Trapa natans: Trapa natans is a fruit with large leaves that float on the surface of the water. It is majorly used in Chinese foods. It is cultivated extensively in Southern Europe and Asia.

Indian water chestnut or ‘singhara’ is generally available in deep green, red, and a blend of these colors.

Water Chestnuts Nutrition Facts

Nutrient content per 100 grams (3.5-ounces) of raw water chestnuts:-

Calories – 97
Total Fat – 0.1 g
Protein – 2 grams
Fiber: 3 grams
Potassium – 584 mg
Total carbohydrates – 24 grams

Amount of vitamins and minerals:-

Calcium – 0.01
Vitamin B6: 16% of the RDI
Vitamin C – 6% of the RDI
Potassium: 17% of the RDI
Manganese: 17% of the RDI
Riboflavin: 12% of the RDI
Magnesium – 5% of the RDI

Water chestnuts are rich in fiber and generally low in calories. They provide 12% of the daily fiber recommendation for women and 8% for men. (study)

Apart from the crunchy and mild taste of this tuber, many nutrients, vitamins, and minerals like fiber, potassium, manganese, copper, vitamin B6, and riboflavin are found. On the basis of these nutritional values, the benefits of water chestnuts are considered very high for our health.

What Are The Health Benefits Of Water Chestnuts?

Water chestnuts have many sufficient availabilities of nutrients, many positive results are seen in our bodies by consuming water chestnut. Here are seven science-backed health benefits of water chestnuts– (study)

High Antioxidants

Powerful antioxidants have been identified in various parts of Chinese and European water chestnuts.

Antioxidants are molecules that can prevent or slow down cellular damage done by free radicals. Antioxidants are often called scavengers of free radicals. And oxidative stress is linked to cardiovascular diseases, stroke, cancer, immune deficiencies, respiratory diseases, and other ischemic or inflammatory problems.

Test-tube studies have shown that water chestnuts are particularly rich in the antioxidants ferulic acid and catechin gallate. These antioxidants can help the body fight oxidative stress, and neutralize free radicals that have been linked to many chronic diseases. (study)

Lower The Blood Pressure

High blood pressure has become a common problem in today’s era. Due to this, even many heart diseases may have to be faced.

People suffering from high blood pressure and heart infection should take a good amount of potassium in the diet which helps immensely in suppressing these symptoms. Potassium relaxes the walls of blood vessels. It also helps in normalizing stroke and heartbeat. (study)

Interestingly, a good amount of potassium is present in water chestnuts. It has been linked to preventing and controlling high blood pressure.

Promote Weight Loss 

Water chestnuts are made up of 74% water, which makes them a high amount of food. High-volume foods contain a lot of water, which is calorie-free and can keep you fuller for longer.

Despite being low in calories, high-volume foods can help you stay fuller for longer. In addition, excess fat is consumed and weight loss begins.

Cancer Prevention

Studies show that the high amounts of the antioxidant ferulic acid in the water chestnuts flesh can significantly slow the growth of cancer cells.

What’s more, several studies looked at suppressing breast cancer cells with ferulic acid and a reduction in cell growth.


Digestive Health

As we read above that Water chestnuts contain a load of fiber that helps digest food more efficiently.

Fiber-rich food makes the stool soft and easy to pass out, thus the high amount of fiber helps in preventing pressure around the intestine. Fibrous substances also protect against piles and constipation, control of gas formation in the stomach, digestion of food is done properly and the body gets energy.

It also has anti-ulcer properties, which can help in getting rid of stomach ulcers.

Diabetic Management

High levels of sugar in the blood can lead to diabetes. To avoid this problem water chestnuts can be beneficial.

Although water chestnut contains a fair amount of starch, it has the upper hand in its fiber, mineral, and antioxidant content.

A component called polyphenols found in water chestnut extract may be effective in controlling blood sugar.

Dental Health

Water chestnut is rich in calcium, so its consumption strengthens bones and teeth.

Phosphorus is needed to maintain the balance of calcium and its absorption during tooth formation. By consuming water chestnut, you can make your teeth healthy and strong.

Apart from this, it also removes physical weakness, because water chestnut contains a sufficient amount of nutrients.


Water chestnuts are rich in nutrients, vitamins, and minerals in addition to their crunchy and mild taste. On the basis of rich nutritional values, the benefits of water chestnuts are very effective for our health.

They are a storehouse of fiber, protein, and antioxidants that may help prevent age-related diseases, such as heart disease, blood pressure, weight loss, and cancer.


Sep 26, 2021
What Are The Benefits Of Tamarind Fruit On Health

You must have eaten tamarind a lot in childhood and you may still eat it, but have you ever tried[...]

Sep 20, 2021
Nutrition Facts And Health Benefits of Jujube Fruit (Ber)

Not only jujube fruits, their tree leaves, bark, and gum all have long been used in alternative medicine. According to[...]

Sep 17, 2021
The Health Benefits of Goji Berries And Its Nutrition Facts

Goji Berry is also known as Wolf Berries in China - are festive tiny red berries that have a sweet,[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional