Chestnuts are less popular in America than in Europe, where they are part of the traditional foods of several regions. In addition to a varied content of vitamins and minerals, its refined flavour enhances both a main course and a dessert.
The chestnut is available during the months of November and December. It is advisable not to exceed ten chestnuts per day, in addition to a balanced diet rich in fresh fruit and vegetables.
The chestnut belongs to the category of fruit with hulls. At harvest, the chestnut is an oval-shaped fruit about four centimeters long, surrounded by a thick thorny skin called a "bug".
Chestnuts are a caloric food, so they should be consumed in moderation. One portion corresponds to about 100g of chestnut.
Chestnuts contain about 50% water and more than 38% carbohydrates. The latter provide most of its energy intake and are generally divided into 2/3 starch and 1/3 sucrose.
Chestnuts do not contain gluten: they are recommended (especially in the form of flour) for people who are gluten intolerant or have celiac disease.
Nutritional values
For 100g of chestnut:
Protein: 2 g
Fat: 1.25 g
Carbohydrates: 26.1 g
Water: 65.8 g
Fibre: 4 g
Vitamin B1: 0.05 mg
Vitamin B2: 0.07 mg
Vitamin B6: 0.22 mg
Vitamin B9: 58 µg
Magnesium: 24.1 mg
Potassium: 359 mg
The health benefits of chestnuts
Chestnuts protect our cardiovascular health:
Dried fruit is a food that helps protect the heart and improve the quality of life. Chestnuts contain healthy fats and provide omega 6 and omega 3 fatty acids in good proportion.
In addition, they do not contain cholesterol and are therefore a natural alternative that should be included in the daily diet.
An asset: its mineral richness:
The mineral richness of chestnuts is particularly interesting for sportsmen: there are indeed high intakes of potassium and iron, elements whose need increases with physical activity. Chestnuts are also a very good source of magnesium: 100 g of chestnuts provide 10 to 15% of the recommended daily intake, which is significant considering how difficult it is to meet the need for this substance (especially in times of stress, or after a period of fatigue). The same is true for manganese and copper: 100 g of chestnut provide 15 to 20% and 10% of the recommended daily intake respectively.
Chestnuts for digestion:
Chestnuts contain a large amount of fiber that will contribute positively to good digestion.
This dry fruit helps to keep the bacterial flora in good condition to prevent constipation and problems and diseases of the small intestine such as diverticulitis or colon cancer.
Chestnuts for diabetics:
People with diabetes can benefit from consuming chestnuts.
The carbohydrates provided by these fruits are slowly absorbed and therefore do not produce insulin alterations in the blood.
Chestnuts strengthen the bone system:
These dried fruits provide us with calcium, phosphorus and magnesium.
They help us to keep the bone system healthy and prevent the development of premature osteoporosis.
Chestnuts as a hypertensive agent:
People with high blood pressure can consume chestnuts without any problems because of their low sodium and high potassium content.
In addition, thanks to their diuretic effect, they are good for people who tend to retain water.
Chestnut flour gives energy to the body but also helps it to prevent disease. It protects the body from excess bad cholesterol. It contains 8 times less fat and lipids than other nuts. At the same time, the supply of resistant starch would improve intestinal health and prevent blood sugar peaks. Finally, the manganese and copper contained in this type of flour helps to quickly remove harmful free radicals.
Finally, chestnuts are not only good as a supplement in our diet, but they are also ideal for external treatments, such as skin and scalp care.
It can be used to treat wounds or mouth ulcers, and it also helps to reduce inflammation and relieve sore throats.
How to consume it?
It is preferable to eat chestnuts simply grilled, boiled or steamed in order to preserve all their benefits without adding fat.
It is recommended not to consume more than 10 chestnuts per day (200g).
Be careful:
Chestnuts can cause food allergies, especially in people allergic to peanuts, and in children from families where 1 or more people suffer from food allergies (father, mother, brother, sister): as a precaution, it is recommended to wait until the child is 3 years old to have them eat chestnuts. In case of a proven family food allergy, ask your doctor for advice.
