Examining Health Benefits of Water Chestnuts (Singhara)

A healthy lifestyle is the new go-to mantra. Wherever you go, you will find people talking about a nutritious diet, healthy lifestyle, workout, organic food, and everything related.

With people becoming educated about the different local produce and their numerous health advantages, they are curious to explore new options to add to their diet.

Are you also looking for a nutritious and delicious addition to your diet? Look no further than singhara or singhada, also known as water chestnuts. Beyond its nutty flavour and crispy texture, singhara has many health advantages.

They are the unsung heroes of our wonderful culinary world, which are often taken for granted. They may not look great from the outside, and kids may find it difficult to peel and eat. However, they are loaded with the goodness of nutrition and health.

Let’s begin this exciting article by telling you everything related to singhara or water chestnuts.

What is Water Chestnuts (Singhara)?

What is the first thing that comes to mind when anyone talks about singhara? The singhara atta that people eat during the Navratri fast. However, singhara is more than just an atta.

Singhara is a fantastic fruit known for its cooling nature and antioxidant properties. It is one of the starchy fruits and contains ample fibre to make your tummy happy tummy. If you wish to know its fibre content, check it out on My Meal Plan.

It is a superfood that can be eaten not only during fasts but all year round. It is cholesterol and gluten-free, making it excellent for people with heart problems. Let’s explore its numerous benefits in the below sections.

Nutritional Profile of Water Chestnuts

Below is the nutritional profile of water chestnuts in 100 grams serving ^[1].

Health Benefits of Singhara

Water chestnuts offer numerous health advantages to our bodies. We have listed some of the best advantages provided by this nutritious fruit below:

#1 Singhara as a Natural Coolant

Include this excellent fruit in your diet to keep your body cool naturally. Singhara is also a little bitter, sweet, and heavy when consumed.

It also plays a very significant role in controlling loose motions and keeping tummy a happy tummy. So, people with stomach issues, such as loose motion, should include it in their diets.

Besides loose motion, since it’s a natural coolant, it protects our bodies from heat strokes and keeps them cool on hot and dry days. It can reduce the body’s health and normalize the temperature with its brilliant cooling properties ^[2].

If you want to check your stomach or digestive health, you can always check it by taking a small Digestive Quotient Test offered by Aashirvaad Atta.

#2 Water Chestnuts for Staying Fit

This health benefit will keep Weight Watchers excited. For everyone who is looking for fruits and vegetables that help in weight management, singhara is the answer.

It is excellent for calorie-cautious people who constantly watch everything they eat. One of its best aspects is how rich this fruit is in fibre, which supports weight loss immensely.

This is also one of the reasons why it is used for making atta. The presence of fibre makes it highly beneficial because it helps lose weight and offers protection from various diseases, such as jaundice, heat stroke, and cancer ^[3].

#3 Singhara for Healthy Heart

People with high blood pressure problems should include this superfood in their diet. It is loaded with potassium, which is needed to lower blood pressure.

Moreover, in our stressful environment, people are suffering from hypertension, which is the reason for strokes, and cardiovascular issues. Since it is rich in potassium, it aids in countering the effects of sodium.

It can also help lower harmful cholesterol levels and keep your heart healthy and fit ^[4].

#4 Water Chestnuts for Antioxidants

These are fruits that are loaded with antioxidants. You need these antioxidants to protect your body from harmful free radicals. If there is an excess of free radicals, it can lead to a state known as oxidative stress.

Oxidative stress is responsible for several chronic illnesses, such as type 2 diabetes, cancer, and heart diseases. Singhara contains gallocatechin gallate, antioxidant ferulic acid, catechin gallate, and epicatechin gallate.

All these antioxidants can help neutralize free radicals present in our bodies ^[5].

#5 Singhara for Energy

Water chestnuts are an excellent energy source with carbohydrates and nutrients like calcium, iron, phosphorus and zinc. Our bodies need energy for doing different activities throughout the day.

This fruit contains energy-boosting nutrients, which is why it is consumed during Navratri fasts. Eating dishes made up of singhara can help our bodies energize the entire day ^[6].

#6 Water Chestnuts for Reducing Inflammation

It can become a problem if the inflammation increases. These water chestnuts can be significant in reducing inflammation.

They are loaded with various antioxidants, such as diosmetin, fisetin, tectorigenin, and luteolin, all considered to reduce inflammation and repair damaged cells ^[7].

#7 Singhara for Mood Lifting

Among the benefits of this fantastic and nutritious fruit is its ability to uplift your mood. It is believed that neurotransmitters are triggered in our brains in winter or colder months ^[11].

Besides, during these months, one can also feel sad and depressed. Including water chestnuts in your diet can be a great mood uplifting. This fruit releases neurotransmitters that can help in sleep and mood uplifting. Also, it is used as a brain tonic.

It is also rich in vitamin B6, which improves sleep and keeps our minds stress-free ^[8].

#8 Water Chestnuts for Thyroids

Thyroids are also a common problem that many face. Do you know what the reason for this illness is? It happens because of iodine deficiency. If you include this versatile fruit in your diet, it can help you prevent thyroid problems.

This fruit contains minerals such as iodine, potassium, magnesium, etc. Therefore, by adding this fruit, you can manage your body’s sodium levels and remain fit on thyroid levels ^[9].

#9 Singhara for Strength

Older people often have numerous health issues because of their increasing age. They are restricted from eating a lot of food products as it can worsen their current situation.

However, singhara is one ingredient considered excellent for people of all ages, especially older people, as it is rich in macro and micronutrients.

Moreover, it also offers different nutrients, like vitamins B and C, carbohydrates, iron, phosphorus, calcium, magnesium, riboflavin, and other minerals. All these nutrients are often lost or become deficient as we grow.

Therefore, including this fruit in your diet can ensure you get all the essential minerals and nutrients even during old age ^[10].

#10 Antifungal and Antimicrobial Action

We are often prone to various infections, some viral and others can be fungal. You will be surprised that this fruit is considered excellent with antifungal and antimicrobial properties.

Because of the presence of polyphenols and flavonoids, water chestnuts get their antifungal properties. Including this fruit may keep you away from infections ^[12].

How to Use Water Chestnuts in Your Diet?

These fruits are versatile and can be added to your diet in multiple ways. Listed below are a few ways that you can add them to your diet:

• They are excellent in taste, even when eaten raw.
• You can cook them and add them to curries and stir-fries.
• Convert them into atta and make puri, chapatti, or paranthas.
• You can also find its powder that can be mixed with milk for additional benefits.

Let’s look at one exciting recipe that you can try. It is simple to make, and your family will enjoy eating water chestnuts differently.

Ingredients for making purple cabbage and singhara stir fry:

• Singhara – 2 cups (peeled)
• Purple cabbage – 1 cup (shredded)
• Olive oil – 2 tsp
• Garlic – 1 tbsp (chopped)
• Salt – as per taste

For dressing:

• Honey – 1 ½ tbsp.
• Red chilli flakes – 1 ½ tsp
• Lemon juice – 1 tsp

For garnish:

• Peanuts – 2 tbsp (roasted)

How to prepare:

• Boil singhara in enough water for 3 minutes, stirring occasionally.
• Drain them and keep them aside.
• Heat oil in a pan, add garlic and saute on a medium flame for 30 seconds.
• Add singhara and cook for 3 minutes, stirring occasionally.
• Mix cabbage, dressing, salt and pepper and cook for 1 minute on medium flame.
• Garnish with peanuts and serve immediately.

How to Buy and Store Water Chestnuts?

Knowing how to pick the best water chestnuts for your use is essential. When buying, look for the ones with hard outer skin. Do not pick the ones with unwrinkled or firm skin; they may be old and not taste good.

These singharas can remain fresh for up to two weeks if you keep them wrapped in plastic bags in the refrigerator.

Final Thoughts

To sum up, Singhara is a tasty and adaptable complement to any diet. You can eat them raw, cooked, roasted, or in various inventive ways to savour their crispy flavour.

Singhara has a fantastic array of health advantages, ranging from controlling blood sugar levels to strengthening bones. So why not include this unique vegetable in your next dinner and see how nourishing it can be?

You have a delicious and nutrient-dense vegetable, so the options are unlimited. Include them in different forms and offer your family a healthy, nutritious, and lip-smacking ingredient.

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