Chestnut

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One of the reasons why I love fall is the incredible smell wherever I turn. The smell of chestnut.
Starshy, sweet, rich in flavor, chestnuts are popular cool-season edible nuts of the northern hemisphere origin.
One of my favorite snacks when it comes to the season, and actually also healthy and good for you. Even tho they are a bit higher on energy, they are containing many important vitamins and healthy ingredients.

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Health Benefits:

  • Chestnuts, unlike other nuts and seeds, carry less fat, but are rich sources of minerals, vitamins and phyto-nutrients that immensely benefit health.
  • Another unique feature of chestnuts is that they chiefly made of starch in contrast to other seeds and nuts, which are high in calorie, protein, and fat. Chestnuts nutrition composition is, therfore, comparable to that of other staple starch foods such as sweet potato, sweet corn, potatoes, plantain, etc., Nevertheless; they are still good sources of minerals, vitamins and some good-quality protein than cereals and tubers.
  • They are a good source of dietary fiber; provide 8.1 g (about 21% of RDI) per 100 g. Fiber diet helps lower blood cholesterol levels by limiting excess cholesterol absorption in the intestines.
  • They are exceptionally rich in vitamin-C. 100 g nuts provide 43 mg of vitamin C. Vitamin C is required for matrix formation in teeth, bones and blood vessels. Being a strong anti-oxidant, it offers protection from harmful free radicals.
  • Again, as in green-leafy vegetables, chestnuts are rich in folates, which is quite a rare but unique feature for nuts and seeds. 100 g nuts provide 62 µg of folates. Folic acid is required for the formation of red blood cells, and DNA synthesis.
  • Like true nuts, they too are rich source of mono-unsaturated fatty like oleic acid and palmitoleic acids. Studies suggest that monounsaturated fats (MUFs) in the diet help lower total as well as LDL (bad cholesterol) and increase HDL (good cholesterol) levels within the blood. Mediterranean diet which is rich in dietary-fiber, MUFs, omega fatty acids and antioxidants help prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  • The nuts are an excellent source of minerals such as iron, calcium, magnesium, manganese, phosphorus and zinc, besides providing a very good amount of potassium (518 mg / 100 g). Potassium helps counter hypertensive action of sodium, lowers heart rate and blood pressure. Iron helps prevent microcytic-anemia.Magnesium and phosphorus are important components of bone metabolism.
  • Further, they are also rich in many important B-complex groups of vitamins.
  • Chestnuts, like hazelnuts and almonds, etc., are free from gluten. And for the same reason, they are one of the popular ingredients in the preparation of gluten-free food formulas intended for use in gluten-sensitive, wheat allergy, and celiac disease patients.

 

Here you have the complete Nutrition facts, so don’t feel bed when you next time walk around the city and feel like getting some chestnut treats. I believe you got many pro’s here and the facts that you should do it :)

Happy snacking xx, MM

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Principle Nutrient Value Percentage of RDA
Energy 213 Kcal 11%
Carbohydrates 45.54 g 35%
Protein 2.42 g 4%
Total Fat 2.26 g 10%
Cholesterol 0 mg 0%
Dietary Fiber 8.1 g 21%
Vitamins
Folates 62 µg 15.5%
Niacin 1.179 mg 7%
Pantothenic acid 0.509 mg 11%
Pyridoxine 0.376 mg 29%
Riboflavin 0.168 mg 13%
Thiamin 0.238 mg 20%
Vitamin A 28 IU 1%
Vitamin C 43 mg 72%
Electrolytes
Sodium 3 mg 0%
Potassium 518 mg 11%
Minerals
Calcium 27 mg 3%
Copper 0.447 mg 50%
Iron 1.01 mg 13%
Magnesium 32 mg 8%
Manganese 0.952 mg 41%
Phosphorus 93 mg 19%
Zinc 0.52 mg 5%
Phyto-nutrients
Phyto-sterols 22 µg

 

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