Chestnuts Benefits and Potential Harms

Chestnuts are considered one of the foods that decorate home stoves every winter, especially during the holiday seasons, but did you know that chestnuts are not just a light, delicious, and warm meal that you eat? Rather, it goes beyond it to be a rich source of many important nutrients for your health and beauty.

You have heard many women recommending chestnuts to relieve menstrual pain, and others recommending them to get a wonderful Hollywood smile. Still, the benefits of chestnuts are not limited to that.

Therefore, if you are one of the women who do not eat chestnuts and do not realize how important they are, you must read this article to learn about the amazing health chestnuts benefits. If you are a fan of chestnuts, this article is also for you to learn about their benefits and the harms of consuming too much of them.

In this article, we will learn about the nutritional value of chestnuts, including the elements and components they contain. We will also talk about the health benefits of chestnuts for women, without forgetting to touch on ways to prepare them and some meals rich in them, in addition to talking about some of the negative effects resulting from too much of them, so enjoy your time with us.

Chestnuts Nutritional Value

Chestnuts are characterized by their low-fat content and high vitamins, which makes them more similar to fruits than other types of nuts.

You will find a variety of vitamins and minerals in chestnuts, such as:

• Vitamin C.
• Vitamin E.
• Vitamin A.
• B Complex.
• Calcium.
• Magnesium.
• Zinc.
• Iron.
• Copper.
• Manganese.

However, the nutritional value of chestnuts and their content of vitamins and minerals varies if you boil or roast them, as chestnuts lose part of these vitamins during the process.

This table will show the difference in nutritional value between roasted and raw chestnuts per 100 grams:

As you can see, roasted chestnuts contain more calories, carbohydrates, and minerals than raw chestnuts, but they also contain less fat and fiber, so you must choose the most appropriate type according to your nutritional and health needs.

Chestnuts Health Benefits for Women

Chestnuts have many amazing health benefits that a huge number of people are unaware of, despite their large consumption in the winter.

Among these benefits, dear, we mention to you the following:

Diabetes prevention

Preventing diabetes is considered one of the most important health benefits of chestnuts, thanks to its richness in fiber. Chestnuts do not lead to a rapid and immediate increase in the blood sugar level but rather, contribute to a gradual and slow increase in the blood sugar level, which in turn contributes to a decrease in the Insulin hormone levels in the body and prevents a sudden rise in its levels.

The rapid increase in the value of the hormone insulin leads to increased storage of fat in the body and the occurrence of obesity, which contributes to increasing the risk of diabetes.

Chestnuts are also characterized by their low calorie and fat content, which in turn helps avoid weight gain associated with diabetes.

Boost the immune system

Chestnuts contain high amounts of vitamin C and antioxidants, making them a great choice for boosting the immune system. Vitamin C plays a vital role in the body because it helps stimulate the production of white blood cells (WBCs), which are an essential part of the immune system, as they fight foreign agents that cause diseases.

It also contains antioxidants that give it properties that enable it to hunt down free radicals, thus eliminating them. This allows the immune system to focus on more important things, such as pathogens.

Osteoporosis prevention

Madam, your body is exposed to many changes as you age, one of which is the impact on bone health, as osteoporosis is considered one of the most common problems affecting the skeletal system in postmenopausal women.

This condition is characterized by low bone density and increased risk of fractures and injuries. Therefore, it is recommended to follow a balanced diet that contains the nutrients necessary to build and maintain bones, and among these foods we find chestnuts.

One of the benefits of chestnuts is their ability to improve bone health, thanks to them containing high amounts of magnesium, a mineral that contributes to regulating calcium metabolism in the body and enhancing bone density.

Chestnuts also contain copper, which is one of the minerals that play an important role in maintaining bone health, as it helps absorb iron and activates enzymes involved in the formation of collagen, which supports the strength and flexibility of bones.

Therefore, you can consider chestnuts a nutritious and beneficial meal to prevent osteoporosis and maintain skeletal health.

Alleviating digestive problems

Chestnuts have many health benefits that affect the digestive system, thanks to their fiber content, which helps stimulate bowel movement and prevent constipation. Fiber also works to feed beneficial bacteria in the intestine and produces beneficial compounds, such as short-chain fatty acids, which improve intestine health and reduce inflammation.

In addition, chestnuts are gluten-free, which makes them a good choice for people who suffer from allergies to gluten, which is a protein found in wheat and some grains, which causes digestive disorders in some people.

Chestnuts also contain various types of antioxidants, such as gallic and ellagic acids, which help protect cells from damage and reduce the risk of gastric ulcers and colitis.

Improving cardiovascular health

Chestnuts are a health miracle that protects the heart and blood vessels from various diseases that can affect them. They contain good fats that help regulate cholesterol levels in the blood and prevent the accumulation of fatty plaques in the arteries.

It also contains many minerals and antioxidants that reduce inflammation, strengthen immunity, and improve heart function.

So if you are one of the people who have genetic risk factors for heart disease, do not hesitate to obtain the benefits of chestnuts by eating a handful of them.

Control blood pressure

Controlling blood pressure is one of the important benefits of chestnuts, thanks to it containing many beneficial nutrients, including potassium, fiber, and monounsaturated fatty acids, which help balance fluids in the body, regulate blood pressure levels, and reduce the risk of strokes and heart attacks.

Potassium is a mineral that works as a vasodilator, which increases blood flow and reduces pressure on the heart. It also reverses the effect of sodium, which causes high blood pressure when consumed in large quantities. Chestnuts provide the equivalent of 11% of the daily need for potassium.

As we mentioned previously, the dietary fiber found in chestnuts helps improve the process of digestion and excretion, and prevents the absorption of harmful cholesterol in the intestines, which lowers its level in the blood. High cholesterol leads to the accumulation of fats in the arteries, their narrowing and hardening, and this raises blood pressure and increases the risk of infection with various diseases.

In addition, the content of chestnuts in monounsaturated fatty acids helps reduce harmful cholesterol levels and raise good cholesterol levels in the blood. Good cholesterol works as a cleanser for the arteries, removes excess fat from them, and maintains their flexibility and health.

Increased red blood cells

Red blood cells are an important part of your circulatory system, as they transport oxygen from the lungs to various tissues of the body, so increasing their number is necessary to maintain your health and the functions of your organs.

Fortunately, we found that this is also among the benefits of chestnuts, as chestnuts contain many important nutrients that help increase the production of red blood cells, and among these nutrients we mention to you:

1. Iron: Iron is an essential element for the formation of hemoglobin in the blood, which is the protein in which the oxygen exchange process also takes place.
2. Vitamin C: Vitamin C helps absorb iron from foods, thus enhancing the production of red blood cells in the body.
3. Folic acid: Folic acid plays an important role in DNA formation and cell development, including red blood cells.

Improve cognitive function

Chestnuts have a direct effect on the brain and cognitive function, by containing large amounts of different types of vitamin B, such as folic acid B9, thiamine B1, and riboflavin B2, which are vitamins that have a positive effect on brain health and function.

Folic acid plays an important role in the growth and development of nerve cells and helps improve memory and concentration. Thiamine and riboflavin also support brain functions and enhance neural activity, which contributes to enhancing concentration and achieving stronger memory.

In addition to these vitamins, we mentioned previously that chestnuts contain a good amount of potassium, an important mineral for the health of the nervous system, due to its role in increasing blood flow to the brain, which maintains its oxygenation and good activity. Potassium also helps enhance memory and the ability to retain information for a longer period. .

Therefore, the cognitive benefits of chestnuts are not limited to you only, but your child also needs them greatly.

Relieve menstrual pain

Reducing menstrual pain is one of the amazing benefits of chestnuts for women. especially those who suffer from severe pain and cramps during their menstrual cycle.

This is because chestnuts contain anti-inflammatory and pain-relieving substances, which reduce the production of prostaglandins, which are substances that cause uterine contractions and are responsible for feeling pain during the menstrual cycle.

The iron content of chestnuts also helps relieve these pains, as iron, as we mentioned previously, contributes to compensating for the deficiency resulting from blood loss during the menstrual cycle, and thus helps prevent anemia and fatigue.

Not only that, but the calcium and magnesium found in chestnuts contribute to regulating hormones, calming the nerves, and relieving stress and mood swings.

For these reasons, chestnuts are considered a light and nutritious meal for women who want to relieve menstrual pain naturally and simply.

Teeth Whitening

Teeth whitening is one of the benefits of chestnuts, as chestnuts contain lauric acid, which is a natural substance that works to remove pigmentation and surface stains from the teeth, thus restoring their luster and making them brighter.

In addition, the high percentage of natural fibers and water helps in the cleaning process and removes deposits and stains accumulated on the surface of the teeth.

Various vitamins and minerals also contribute to strengthening the enamel (the outer layer of the teeth) and preventing the formation of stains and pigmentation on them.

But to get the best results in teeth whitening using chestnuts, you should practice healthy oral care habits, such as good tooth brushing and salt water rinsing.

Methods of Preparing Chestnuts

You can enjoy the benefits of chestnuts and their wonderful taste by preparing them in several ways, here are some of them:

Roasted chestnuts

Oven-roasted chestnuts are a delicious dessert characterized by their warm and crunchy flavor, and roasting chestnuts is one of the easiest and most common ways to prepare them.

How to prepare:

1. Preheat the oven to a temperature between 200-220 degrees Celsius.
2. Make cross-shaped slits in the chestnuts with a sharp knife.
3. Place the chestnuts in a baking tray, distributing them evenly.
4. Place the tray in the oven, and leave it for 15 to 20 minutes, or until its crusts become golden.
5. Remove the tray from the oven, and leave it to cool slightly before peeling it.

Boiled chestnuts

Boiled chestnuts are a delicious winter meal that gives you a feeling of warmth and comfort at the same time. They also help you enjoy the amazing benefits of chestnuts. They are an ideal choice for women who do not prefer the roasted taste.

How to prepare:

1. Place a pot containing a sufficient amount of water on the fire.
2. Make cross-shaped slits in the chestnuts with a sharp knife.
3. Place the chestnuts in the pot of water when it boils, then leave them for 15 to 20 minutes.
4. Add a little salt to the water if you like salty flavor in your food.
5. Remove the chestnuts from the water and leave them to cool before peeling them.

Chestnut flour

Chestnut flour is a great choice for women who love creative cooking and healthy foods. It is a fine powder with a strong, rich flavor. It is used in preparing breads, cakes, biscuits, and other recipes that require traditional flour.

How to prepare:

1. Roast the chestnuts in the manner mentioned above.
2. Remove the outer peels from them after they have cooled completely, and keep the pulp.
3. Grind the roasted pulp using an electric or manual grinder until you obtain a fine powder.
4. Pack it in an airtight container and store it in a cool, dry place.

Chestnut cream

Chestnut cream is considered one of the most delicious masterpieces in the world of desserts, as it is a smooth and luxurious combination of the rich taste of chestnuts and the smooth texture of the cream.

This cream is widely used in preparing cakes, tarts, and various sweets, to make you enjoy the benefits of chestnuts along with the wonderful taste.

How to prepare:

1. Make crisscrossing slits in the chestnuts with a sharp knife, then soak them in a bowl of hot water for 10 minutes to make it easier for you to peel them.
2. Place the peeled chestnuts in a pot of boiling water for 15 to 20 minutes, or until the chestnuts are soft and ripe.
3. Remove the chestnuts from the pot of boiling water, and leave them to cool.
4. Place the cooled chestnuts in a food processor or powerful blender, and grind them well until you obtain a smooth paste.
5. Whip liquid cream in a deep bowl until soft peaks form on its surface.
6. Add the caster sugar and vanilla extract to the whipped cream, and continue whipping until the ingredients are well combined.
7. Add the ground chestnut paste to the cream, and whisk the mixture well until it is smooth and homogeneous.
8. Keep the chestnut cream in an airtight container, and place it in the refrigerator for at least two hours until it solidifies and cools completely.

Harmful Effects of Eating Chestnuts

We previously talked about the amazing benefits of chestnuts for women, but apart from these benefits, eating chestnuts can cause you some harm and problems. We will mention to you, for example:

Allergy

Eating chestnuts may cause you to have an allergy, because chestnuts contain strong allergenic compounds, as they are a type of nut. However, this varies from one woman to another, and the resulting allergy symptoms can range from mild to severe.

Some expected symptoms include:

• Skin redness.
• Skin itching.
• Swelling.

However, it should be noted that chestnut allergy is not as common as other nut allergies, such as peanuts for example, which are more common.

Digestive tract disorders

Despite the wonderful benefits of chestnuts for the digestive tract, they may cause some digestive disorders in a few women when they eat them.

We mention, for example:

• Increased gas formation.
• Bloating.
• Difficulty digesting.
• Constipation
• Stomach irritation.
• Nausea.
• Vomiting.

However, the possibility of these digestive disorders increases in women who eat chestnuts raw, because they contain tannic acid, which is responsible for causing these disorders, or who eat chestnuts in very large quantities.

Decreased effectiveness of drug absorption

Eating chestnuts usually does not interfere with the effect of most medications. However, it must be taken into account that chestnuts contain tannins, which may interact with some medications and hinder their absorption in the digestive system.

Therefore, it is recommended that you avoid eating chestnuts at the same time as you are taking the medication, especially if this medication requires high absorption to achieve its pharmacological effect.

Renal disorders

Eating chestnuts is not generally considered harmful to the kidneys, but thanks to their richness in potassium, they can affect kidney function, if you have kidney problems, such as advanced kidney failure or accumulation of potassium in the blood (hyperkalemia).

It is also recommended to avoid eating chestnuts in large quantities if you suffer from a history of kidney stones, or doubt your kidney function, because chestnuts contain substances that help in the formation of kidney stones, such as oxalate.

How to Avoid Chestnut Harms

You can avoid the potentially harmful effects of eating chestnuts by following some guidelines and preventive measures.

Here are some tips to avoid the negative effects associated with chestnuts:

• It is recommended that you eat chestnuts in moderate quantities, and within the framework of general nutritional recommendations, so that you can obtain the benefits of chestnuts without their harms.
• It is recommended that you eat chestnuts as part of a balanced diet that includes a variety of other nutritional components, and not rely exclusively on chestnuts.
• It is preferable to cook chestnuts well to avoid possible negative effects.
• Avoid chestnuts if you suffer from any liver or kidney diseases, or if you are allergic to chestnuts.
• Avoid eating chestnuts at the same time as you take your medications, as we told you previously.

In conclusion, it can be said that chestnuts are a wonderful addition to the variety of healthy and beneficial foods for you, as they provide valuable nutritional benefits and carry a delicious taste that can add a touch of magic to your meals. However, you should remember that balance and moderation in eating chestnuts, and any other food, are the keys to maintaining your general health.

Frequently Asked Questions about Chestnuts Benefits

Written by: Elssy Karsh

Sources:

healthline

WebMD

MedicineNet