Chestnuts have been present in China and Japan since ancient times, long before the Roman army brought them to Europe. Many types of chestnuts have grown wild in Asia, parts of the Middle East, and Europe.
The Amazing Benefits of Chestnuts
The Romans cultivated premium chestnut trees to produce flour that was combined with wheat flour to make bread. The Greeks and Turks also enjoyed the sweet abundance provided by the robust chestnut harvests.
The Romans exported the finest chestnuts from Kastanum, now located in the Asian part of Turkey. The scientific name for chestnuts, Castanea, is derived from this location (Kastanum or Kastanéa).
Leaves, flowers, and “spiky coat”.
Nutritional Value of Chestnuts
Chestnuts contain a perfect nutritional composition.
Most people think of nuts as high-fat foods, but chestnuts are an exception. They are low in fat, with only 1-3 grams of fat in 100 grams of cooked chestnuts (compared to about 50.6 grams in almonds).
You might guess that they have low calorie content as well. In fact, 100 grams of cooked chestnuts contain between 57-153 calories, depending on the variety.
The protein content in chestnuts is relatively low, ranging from 0.82-2.88 grams per 100 grams. Moreover, chestnuts are rich in starch, providing more energy.
Shiny brown chestnut shells.
Chinese chestnuts lead the category in providing energy with 33.64 grams of carbohydrates per 100 grams of cooked chestnuts. In comparison, Japanese chestnuts contain 12.64 grams. This carbohydrate content makes chestnuts, even when cooked, rich in excellent starch, providing high nutrition.
Among all types of nuts, chestnuts are the only nuts that contain Vitamin C. 28.35 grams of cooked or steamed chestnuts contain 9.5-26.7 mg of vitamin C, while dried nuts contain double the vitamin content: from 15.1-61.3 mg per 28.35 grams.
Roasted chestnuts.
All three types of chestnuts—Chinese, Japanese, and European—contain B vitamins. They all have significant amounts of trace minerals including: calcium, iron, magnesium, phosphorus, manganese, copper, selenium, zinc, and are a particularly rich source of potassium, with amounts ranging from 119 mg to 715 mg per 100 grams.
In Vietnam, the Trùng Khánh chestnut (Cao Bằng) is famous for its alluring aroma. At the end of the lunar August, chestnuts begin to ripen. When ripe, their shells are a mix of brown and purple. When not boiled, the flesh is firm, crispy, sweet, and has a golden yellow color.
A piece of chestnut wood (left), chestnut shells transformed into musical instruments (right).
Uses of Chestnuts
Excellent Antioxidants and Cancer Prevention
Chestnuts are rich in antioxidants that help combat skin aging and protect internal organs. The antioxidants are beneficial as they eliminate free radicals in the skin and body.
The antioxidant activity of chestnuts also helps prevent chronic diseases such as cancer. A 2010 study published in the journal Bioscience, Biotechnology and Biochemistry found that extracts from chestnut flowers exhibit strong antioxidant and anti-melanogenesis properties that help control cancer risk.
Water Retention in the Body
Chestnuts contain potassium and sodium, which help regulate the body’s water retention.
Energy Stabilization
On average, chestnuts contain 76 grams of carbohydrates and 3 grams of fat. Carbohydrates are essential for providing energy to the body and supporting nervous system function.
Prevention of Anemia
Anemia often occurs due to iron deficiency. Chestnuts are very effective in reducing the risk of anemia due to the presence of iron and copper in them.
Healthy Bones
Copper is a mineral that enhances bone strength, aids in red blood cell formation, supports nerve function, and boosts the immune system.
Chestnuts are very effective in reducing the risk of anemia.
Aid in Red Blood Cell Formation
Chestnuts are also rich in folic acid. To form red blood cells and synthesize DNA, folic acid is essential for the body. Consuming a small amount of chestnuts daily will provide the necessary folic acid for red blood cell formation.
Stress Reduction
Chestnuts can help relieve stress due to the presence of stress-relieving compounds. The potassium found in chestnuts helps the body regulate and maintain normal blood pressure, contributing to better cardiovascular health every day.
Good for Heart Health
Rich in nutrients, healthy fats, and strong antioxidants, chestnuts protect the body from chronic heart-related diseases. Due to the presence of omega-3 fatty acids, chestnuts effectively reduce triglycerides and lower bad cholesterol levels in the body.
Antibacterial Properties
Chestnuts contain a significant amount of vitamin C, which helps prevent and treat osteoporosis, musculoskeletal pain, and fatigue. Additionally, vitamin C plays a crucial role in combating aging, enhancing resistance against infectious agents, and eliminating cancer-causing free radicals in the body.
Tips for Choosing Chestnuts
Shell Test: Gently pinch the chestnut shell; if the outer layer is relatively hard, the nut is mature. If not, the nut may be shriveled.
Smell Test: Use your nose to smell; fresh chestnuts in season should have a strong, pleasant aroma without being pungent. If soaked in a medicinal jar, they will have a faint medicinal smell.
Chestnuts are rich in Vitamin C.
Shape Inspection: Chestnuts should have one rounded side and one flat side. Typically, chestnuts with this shape are closer to the shell, receiving ample sunlight, making them sweeter.
Color Check: Chestnuts that are chocolate-colored may be older. Choose those with a bright reddish-brown shell, featuring fine, small hairs on the surface for better quality.
Tips for Eating Chestnuts
Chestnuts have a high carbohydrate and energy content, so they should be eaten in moderation, about 50-70 grams per week. Overeating can lead to bloating and weight gain.
Older adults with poor digestive function should limit their chestnut intake. Young children may choke on chestnuts, so parents should be cautious. Additionally, avoid giving children too many to prevent indigestion.
Due to the relatively high energy content of chestnuts, people with diabetes should limit their intake, especially avoiding candied roasted chestnuts.
Individuals with stomach issues should also restrict their chestnut consumption. Overeating can produce excess stomach acid, adding strain to the stomach and potentially leading to gastric bleeding.
As chestnuts primarily contain starch and have low fiber content, excessive consumption can cause constipation, so those with digestive issues should exercise caution.
