Nutritional value of chestnuts

Chestnuts are favorite snacks for many people, but chestnuts have many other amazing health benefits that you may not know.

Nutritional composition of chestnuts

Since ancient times, people have used chestnuts to process food and medicine because chestnuts have high nutritional content, good for health.

Of all nuts only chestnuts contain vitamin C. Dry chestnuts contain high levels of vitamins from 15.1 to 61.3 mg / 28.35g. The cooked, steamed chestnuts contain about 9.5-26.7 mg of vitamins.

That’s not to mention in the chestnut also contains B vitamins like folacin. All contain significant trace minerals including calcium, iron, magnesium, phosphorus, man-liver, copper, selenium, zinc. It is also an exceptionally abundant source of potassium at 119 mg-715mg in 100g.

The composition of chestnuts contains many antioxidants. Chestnuts are rich in linoleic acid, a type of fatty acid belonging to the Omega-3 family. Unlike other nuts, the oil content of chestnuts is not high. The fat content of chestnuts is also less than other nuts. In chestnuts, phytosterols are also contained. On the other hand, chestnuts are rich in starch so they can provide a lot of energy.

High fiber helps stabilize blood sugar

Chestnuts have a high fiber content (100 grams of chestnuts with up to 8.1 grams of fiber). Fiber in chestnuts includes both soluble and insoluble forms. Soluble fiber is absorbed in water, forming a gel-like form inside the intestine, which helps reduce cholesterol and stabilize blood sugar. Insoluble fiber makes it easy to have a bowel movement. This helps reduce the risk of constipation and intestinal complications such as intestinal mucositis.

People with stomach illness should avoid eating a lot of chestnuts because eating a lot of chestnuts will produce a lot of stomach acid, increase the burden on the stomach, people with severe will suffer from stomach bleeding, causing flatulence in the road Digestive, stomach, when severe will lead to constipation. Therefore, every day you should not eat more than 10 big chestnuts to avoid constipation.

Rich in carb helps stabilize energy

Chestnuts are fairly high carbohydrate grains (45 grams of carb in 100 grams of chestnuts). Carbs are essential for immediate and long-term regeneration and energy supply, while contributing to stabilizing nervous system function. Carbohydrates in chestnuts are synthetic carb, so they are slowly digested to help you feel full. However, if you are a “low-carb” person to avoid weight gain, you should not eat a lot of chestnuts.

Rich in vitamins to improve brain function, prevent cancer

Fat-soluble B vitamins present in chestnuts help produce red blood cells, break down proteins, convert starches and fats into energy. This process simultaneously promotes healthy skin and enhances brain function.

Chestnuts also contain lots of vitamin C (100 grams of chestnuts contain 43 grams of vitamin C). Vitamin C is essential for strong teeth, bones and blood vessels. Vitamin C is also considered an antioxidant that helps the body eliminate harmful free radicals. Thus, it can be said that chestnuts also work to prevent cancer caused by free radicals.

Rich in minerals helps reduce the risk of many diseases

In addition to popular vitamins, chestnuts also contain a variety of minerals that are useful for health and disease prevention. Chestnuts contain high levels of manganese. Melaleuca is one of the antioxidants capable of removing free radicals in the body and reducing the risk of cancer, heart disease. According to the Maryland Medical Center (USA), manganese also plays an important role in the aging process. A serving of nearly 100 grams of chestnuts contains just over 1 microgram of manganese but accounts for up to 50% of the recommended amount of manganese every day. Manganese also helps with tissue binding and coagulation.

The nuts are rich in folate, 100 grams of grain provide 62 mg of folate (accounting for 15.5% of the daily folate requirement.) Folate and folic acid are necessary for the formation of red blood cells, DNA synthesis. Adequate consumption of folate-rich foods during pregnancy also helps prevent neural tube defects in the fetus.

Copper is a trace mineral that enhances bone strength, blood cell formation and stabilizes nerve function, boosts the immune system. A trace mineral is only needed in a small amount of the body.

Contains lots of potassium, good for the heart

Every 518 grams of chestnut contains 100 grams of potassium. Potassium is a micronutrient that helps counteract hypertension of sodium, reducing heart rate and blood pressure. Thus, eating chestnuts daily will have a protective effect on the heart, preventing atherosclerosis and limiting the risk of hypertension.

Note when using chestnuts

Although chestnuts are useful, teens should not eat too much chestnuts at the same time. Eating enough, regularly daily will help promote the effect of chestnuts.

When eating nuts, teens also need to be careful not to eat nuts that show signs of malfunction. When peeling chestnuts if you see the color inside changes, you need to remove them immediately.

Before roasting or preparing food from your chestnuts, you should be careful to clean the chestnut or peel. When roasting teens should not roast chestnuts to the point of burning! Chestnut shells are quite hard so we need to boil them well before roasting. In order to preserve chestnuts, you should keep them in a cool, clean, termite room.