Singhara Water Chestnut Benefits: Nutrition, Side Effects, and More

Hey!

Have you ever come across Eleocharis dulcis?

Sounding unique yet weird? 

Now, if we add a little twist, ask whether you have heard about Singhara (water chestnut). You might answer “yes.” And even say that you tried them and found them delicious. 

Well, Trapa Natans is the scientific name for Singhara, also known as water chestnut. Also known as the Chinese water chestnut, it is mistaken for a nut. It is an aquatic vegetable often cultivated underwater in marshy and muddy areas. 

Today’s blog highlights the benefits of the Singhara water chestnut. It is a grass-like plant native to countries such as China, the Philippines, and Japan. Even India, Australia, tropical Africa, and some Pacific and Indian Ocean islands produce the water chestnut. 

Did you know?

• Water chestnuts are a vital ingredient in Asian cuisine. 
• A water chestnut is a delicious treat. Due to its crispy texture, it has always been a delight in Kashmir regional cuisine, especially from June through September. 
• A water chestnut, just like a potato, is cultivated in Africa. The former was adopted by China, where it received its new name, Eleocharis dulcis, and is now widely recognized by people worldwide. 
• Chestnuts are a powerhouse of antioxidants, vitamins, and minerals, including copper, manganese, potassium, and folate. 
• Singhada also increases sperm count in men due to its high content of calcium, iron, zinc, and phosphorus.
• Last, but not least, water chestnuts (Singhara) are harvested when the corm, or bulb, turns a dark brown color.

Fresh vs. canned water chestnut 

The debate rages on: fresh or canned- which is supreme in terms of taste, nutrition, and convenience? 

Fresh Water Chestnut	Canned Water Chestnut
1. Fresh water chestnuts have a crunchier texture.	Canned water chestnuts have a softer texture and milder flavor.
2. They contain fiber, potassium, and antioxidants.	They are pre-cooked, ready-to-use.
3. Freshwater chestnuts require peeling and cooking.	You can preserve a canned water chestnut, resulting in a longer shelf life.
4. Compared to canned water chestnuts, they are more expensive.	It is often affordable.
5. Freshwater chestnuts are available at shops from around September to October in winter. This limits their access to public use.	Unlike fresh water chestnuts, these may contain added salt or preservatives.

The selection of fresh or canned water chestnuts thoroughly depends on your recipes and priorities. 

Water Chestnut Nutrition

Singhara water chestnuts are nutrient-dense. Hence, water chestnuts offer numerous benefits due to their rich content of vitamins, minerals, and antioxidants. Let’s dive into their nutritional value: 

Raw, Sliced Water Chestnut (100 g)		Canned/Sliced Water Chestnut (100 g)
Calories	97	Calories	29
Protein	1 gram	Protein	0.7 grams
Fat	0	Fat	0 grams
Carbohydrates	24 grams	Carbohydrates	7 grams
Fiber	3 grams	Fiber	2 grams
Sugar	5 grams	Sugar	3 grams
Potassium	584 mg	Potassium	200 mg

7 Water Chestnut Benefits: You May Like to Know

Singhara, also known as water chestnuts, offers unique benefits to both men and women. Important nutrients, such as fiber, vitamins, and minerals, aid in improving digestion, hydration support, and maintaining heart health. Singhara is crunchy, tasty, and a type of tuber, the second group of cultivated species after cereals. That may benefit your overall health. Have a look! 

1. May Offer Blood Sugar Support 

It may come as a surprise, but water chestnuts are a great dietary choice for individuals with diabetes. There are several benefits of water chestnuts for individuals with diabetes. Being lower in carbohydrates, while also providing fiber, they contribute to healthy blood sugar levels. 

A water chestnut has a low glycemic index, which helps regulate blood sugar levels. Consult your doctor to determine if incorporating water chestnuts into your diet is appropriate if you have diabetes, as they are a carbohydrate-rich food. 

2. May Help Improve Your Immune Health

Singhara is also believed to improve immune health. It contains various nutrients and antioxidants that can help boost immune function. The immune-boosting benefits of water chestnuts include the stimulation of immune cell production and function, attributed to their high vitamin C content. 

Additionally, antioxidants help protect cells from damage and reduce inflammation. The fiber in it also supports gut health, connected to immune system function. 

Adding Singhara to your daily diet can help with nutrition, but improved well-being also depends on lifestyle factors, such as smoking, drinking, sleep patterns, exercise, and stress management. 

3. May Benefit Your Heart Health 

Did you know that a 100g serving of water chestnuts can offer you approximately 584mg of potassium? A 2013 study reveals that foods rich in potassium can help decrease blood pressure and overall stroke risk. These conditions have a direct impact on your heart. 

Additionally, water chestnuts contain fiber, which may prove beneficial in lowering LDL, or "bad" cholesterol, thereby reducing the risk of heart disease. Water chestnut peels contain antioxidants that may help combat oxidative stress and inflammation, thereby improving overall health outcomes. 

6 benefits of eating potassium-rich foods

Eating foods rich in potassium may help: 

1. Prevent stroke. 
2. Boost heart health
3. Help balance fluids in your body
4. Improve bone health
5. lower blood pressure
6. Minimize the risk of kidney stones

4. May Help With Weight Management

Water chestnuts also offer benefits that support weight loss. Adding water chestnuts to your balanced diet can help accelerate your weight loss journey. They are high-fiber foods that help you feel full without adding many calories. 

Furthermore, the nutrient-dense profile of water chestnuts contains essential vitamins and minerals without excess calories. They contain no saturated fat or dietary cholesterol, making them an excellent choice for a heart-healthy diet.

5. Contains Anti-Cancer Properties

A water chestnut contains anti-cancer properties, mainly in research studies on its peel and corm. Although more research is needed in humans, studies suggest that it may be effective against certain cancers, including lung, gastric, and ovarian cancer. 

Water chestnuts are rich in antioxidants and other compounds that may help protect cells from damage and inhibit the growth of cancer cells. 

10 Cancer-Fighting Foods Include: 

• Leafy Greens
• Berries
• Cruciferous vegetables
• Citrus Fruits
• Green Tea
• Turmeric
• Water Chestnuts
• Tomatoes
• Mushrooms
• Fermented foods

6. Improves Digestive Health

Singhara's benefits for both males and females include aiding digestion, preventing constipation, and supporting a healthy gut microbiome. Being high in fiber, chestnuts benefit your body by helping it digest food more efficiently. Fiber also helps in water absorption, which softens stools and allows them to pass more easily through the digestive system. 

7. They are low FODMAP foods: 

Water chestnuts are low FODMAP foods, which means fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Thus, they won’t stress your gut, which may cause digestive problems like irritable bowel syndrome.

Furthermore, they are easy to digest. Add them easily to your meals without causing you discomfort.

Water chestnut benefits for females

Water chestnuts offer immense benefits for females, including: 

• Help manage PCOS symptoms due to its low glycemic index.
• Singhara is rich in iodine and manganese, which help promote hormonal health. 
• It is known to tone breast tissues and support reproductive health. 

Water chestnut benefits for males

Specific benefits of water chestnuts for males include: 

• Supports prostate health in men due to its nutrient profile. 
• Singhara is rich in carbohydrates, which help boost stamina and energy. 
• Aids in better muscle recovery post-exercise. 

Water chestnut benefits for skin and hair. 

Singhara water chestnuts naturally contain vitamins, minerals, and antioxidants that can help: 

• Nourish and promote clear skin due to antioxidants like flavonoids and polyphenols. 
• Water chestnuts also contain zinc and B-complex vitamins that help combat acne and dandruff. 
• Keeps scalp hydrated and may help reduce hair fall

Can You Have Water Chestnuts During Pregnancy?

Yes. You may have water chestnuts during pregnancy. It is because they contain many vitamins, such as thiamine, riboflavin, and vitamin A, as well as minerals like calcium, iron, magnesium, copper, and manganese, and are also low in sodium. Thereby making them nutritionally relevant. 

Adding water chestnuts to a balanced diet during any trimester can help manage unusual cravings, which are normal during pregnancy. Additionally, they can help pregnant women reduce water retention in their legs. It is always best to consult your doctor for personalized dietary advice. 

6 Water Chestnut Recipes

Here are some cooking ideas to enjoy the unique flavor and texture that Singhara brings to your dishes, while also reaping the benefits. 

• Stir-Fry: You can use a water chestnut in recipes. First, slice them up, then add them to stir-fries with spicy meats or veggies. 
• Soups: Prepare a water chestnut soup for added texture and nutrition. 
• Wraps: Singhara or water chestnuts can be used as a crunchy filling. 
• Side Dish: Make a nutritious side dish by boiling or steaming water chestnuts. Additionally, you can add water chestnuts, ginger, and green beans, and then sauté. 
• Salad Topping: Slice water chestnuts and add them to salads for a crunchy twist.
• Dessert & Snacks: Try water chestnut flour in desserts or roast water chestnuts as a snack.

What are the substitutes for a water chestnut?

Here are some substitutes for a water chestnut:

• Jicama
• Lotus root
• Turnips
• Celery root
• Water chestnut side effects

Conclusion

Water chestnuts, also known as Singhara, offer numerous health benefits due to their rich nutritional profile. This tropical delight is an excellent source of potassium, vitamin B6, fiber, and antioxidants, which help regulate blood pressure and minimize the risk of cardiovascular disease.

Singhara water chestnuts support weight loss due to their low calorie and high fiber content, which promotes digestive health and helps prevent constipation. They also strengthen the immune system with antioxidants and other nutrients, support skin and hair health, and may help manage blood sugar levels. 

Additionally, essential minerals like potassium, magnesium, and manganese in water chestnuts support healthy bones. Overall, incorporating water chestnuts into your diet can provide numerous health benefits and support overall well-being. 

FAQ:

1. Are there any side effects associated with consuming large amounts of Singhara?

Yes. Consuming large amounts of Singhara can cause bloating, gas, or diarrhea. It contains a high fiber content that can cause stomach difficulties. Therefore, drink in moderation and cook or process in small quantities. 

2. Can I eat water chestnuts daily?

Yes. You may eat water chestnuts daily because they are high in nutrients, low in calories, and almost fatless. Additionally, useful minerals like I and Mn help in maintaining proper thyroid function. 

3. Can I eat Singhara in high BP?

Yes. You can eat Singhara in high BP. It is low in sodium which helps avoid blood pressure spikes. Being rich in potassium aids in blood vessel relaxation and lowers blood pressure.

4. Are canned water chestnuts suitable for individuals with kidney disease?

No. Instead of eating canned water chestnuts, fresh water chestnuts can help protect kidney health due to their low-sodium alternatives.