The chestnuts: a superfood. Know your benefits and much more

Nuts have many properties that are worth taking advantage of . Besides being healthy, they satisfy our appetite and prevent us from consuming any other food without any nutritional value at all times. In this article, we will tell you more about chestnuts and the benefits they bring to our health.

How are the chestnuts?

In a balanced diet we must consume three essential nutrients: fats (unsaturated), carbohydrates and proteins. Chestnuts, unlike other nuts, provide the first two in good quantity (unsaturated fats and carbohydrates) . They are composed of 50% of carbohydrates and 26% healthy fats.

Although it is believed that this is bad and that"fat", the truth is that their contributions of hydrates are slow absorption. This means that The energy released by the chestnuts prevents the drastic increase in blood sugar, decreasing the formation of fats from glucose .

In addition to that, this rich dry fruit has a high content of water, fiber, iron, potassium and vitamins of group B . With all this presentation there is no doubt that it is an essential food in our diet.

Do you want to know more? Chestnuts, dried fruit with great nutritional value

Why eat chestnuts?

As a first step, you should know that chestnuts are never eaten raw, but must be roasted, dried, boiled or candied. In addition to eating them"alone"at mid-morning or mid-afternoon, we can also enjoy them in hundreds of recipes, such as purées, salads, dressings, side dishes.

Among the main benefits of chestnuts we can highlight:

1. They are satiating

They are satiating

If you are dieting to lose weight can become a great ally . Consuming a handful of roasted chestnuts prevent you from having anxiety for eating anything else and for your stomach to stay"full"for longer. Also, you must be careful because they provide fats and carbohydrates; therefore, do not overdo your intake.

Visit this article: Combine the hydrates to lose weight

2. Prevent the accumulation of liquids

This is because it provides potassium (among other minerals) that help in the control of fluids in the body . If you have problems with leg swelling or hypertension, we recommend that you consume them daily. In addition, chestnuts favor diuresis and is recommended in patients with kidney problems.

3. Improve bone health

Improve bone health

Chestnuts have a good amount of phosphorus, magnesium and calcium. These nutrients keep our bones strong by preventing osteoporosis, tooth loss, and breaks or dislocations. They are ideal for both children and seniors.

4. They favor the formation of the fetus

Because they provide a good dose of folic acid , pregnant women are encouraged to eat chestnuts . In this way they will favor the good formation of the fetus. In addition, it is advised during lactation and to prevent anemia.

5. Stimulate the nervous system

Functions of the autonomic nervous system

The content of vitamins B and minerals allow this nut to become an excellent home remedy for depression, apathy and melancholy . Also, they serve to reduce headaches, insomnia and anxiety. They also contribute to the prevention of neurological diseases.

6. Help diabetics

Chestnuts have slow-absorbing carbohydrates that do not produce blood insulin spikes . Therefore, they are recommended in people suffering from type 2 diabetes. In turn, it is recommended as part of the diet of athletes, seniors and vegetarians, as they provide the essential amino acids that the body needs.

7. Improve intestinal transit


To take advantage of this benefit, we must consume a small amount, otherwise they may have the opposite effect. Chestnuts contribute to the development and optimal health of the intestinal flora, which reduces constipation and promotes bowel movements . Also, they help prevent diseases related to the large intestine, such as, for example, diverticulosis .

Other advantages of chestnuts

In addition to the above, this nut has more benefits, such as:

  • They reduce tiredness and fatigue.
  • They balance blood pressure.
  • They have cardioprotective effect.
  • Lower blood cholesterol levels.
  • They are an excellent option for celiacs, because they do not contain gluten.
  • They favor the synthesis of proteins.

How to consume chestnuts?

How to consume chestnuts

In Spain, chestnuts are very common when the coldest months arrive . And while they have been present in the culture for hundreds of years, not many know what ways to enjoy them beyond buying them in a cone and eating them on the street very hot.

The roasted chestnuts are very rich and a classic at Christmas, but not the only way to take advantage of the benefits of this delicious dried fruit . One of the recipes that include them is sweet chestnut cream . The preparation is very simple: the same as the one used to make a jam; only that it takes a little more time, because we have to peel the chestnuts.

The result is a very sweet and smooth cream, perfect for the sweet tooth.


  • 1 kg of chestnuts (4 cups).
  • 1 cup of water (200 ml).
  • 1 kg of sugar (4 cups).
  • 1 grated apple


  • Remove the skin of the chestnuts.
  • Put the shells in the water for half an hour until they are tender.
  • Drain and let cool.
  • Grind with the food processor or blender.
  • Heat over low heat next to the grated apple and sugar. If you wish, place a little vanilla essence or cinnamon stick.
  • Let cook for 45 minutes or until it looks like a soft cream.
  • Remove from the fire.
  • Let it cool.
  • Go to a glass jar with a tight lid.
  • Store in the fridge.


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