Chestnuts—known in some countries as Abu Farwa—are popular winter fruits with a delicious taste and high nutritional value. Compared to other nuts, chestnuts are low in fat and rich in beneficial nutrients that support overall health and provide energy, making them a healthy and enjoyable choice for both adults and children.
To learn more about the benefits of eating chestnuts, here is what Crystal Bashi, nutritionist, certified sports nutrition specialist (Olympic Games), and food service consultant, shared with Sayidaty.
Ideal Health Benefits of Eating Chestnuts
Chestnuts are among the most popular winter nuts due to their impressive nutritional profile. According to Crystal Bashi, chestnuts are considered a starchy food, rich in calcium and vitamins such as B, C, and E.
Vitamin C, in particular, plays a crucial role in strengthening the immune system, acts as a powerful antioxidant, and supports the health of arteries, bones, and teeth.
Chestnuts are also rich in essential minerals, including manganese, copper, potassium, phosphorus, iron, and magnesium. In addition, they contain a high amount of dietary fiber, which helps reduce fat absorption and regulate blood sugar levels.
As a starchy food, chestnuts are nutritionally comparable to potatoes, bread, and corn. One serving of chestnuts (about 5 pieces) contains approximately 80 calories and 15 grams of carbohydrates. They make an excellent nutritious snack, as they are low in calories and promote satiety—making them especially suitable for women seeking weight loss.
Chestnuts also contain folic acid (vitamin B9), which is essential for pregnant women and children and plays a key role in red blood cell formation. Their potassium content helps regulate high blood pressure, making chestnuts a beneficial snack for individuals with hypertension.
For storage, chestnuts should be kept in the refrigerator and away from moisture to prevent spoilage. When refrigerated properly, they can last up to one year. They are best consumed roasted or boiled.
11 Different Health Benefits of Chestnuts
Lowering Cholesterol
Regular consumption of chestnuts helps reduce cholesterol levels and lowers the risk of cardiovascular diseases and type 2 diabetes.Rich Source of Phosphorus
Phosphorus is the second most abundant mineral in the body after calcium. It supports healthy bones and teeth, aids tissue growth and repair, and helps maintain normal blood pH levels.Energy Production
Chestnuts are a source of vitamin B1 (thiamine), which is essential for converting carbohydrates into energy and supporting normal growth.Fighting Fatigue
Their vitamin C content contributes to bone, cartilage, teeth, and gum health, protects against inflammation, and speeds up recovery.Weight Loss or Combating Excessive Thinness
Chestnuts are low in calories and high in fiber, increasing the feeling of fullness and reducing overall food intake—supporting weight loss. At the same time, their complex starches and fatty acids help build body tissues, making them useful in addressing excessive thinness.Reducing the Risk of Anemia
Chestnuts are rich in iron, which supports red blood cell production and helps prevent iron-deficiency anemia.Supporting Maternal and Fetal Health
Chestnuts are an excellent snack for pregnant women, as they provide essential vitamins and minerals—especially folic acid—needed by both mother and fetus.Rich in Essential Vitamins and Minerals
Their nutrient richness helps prevent and manage various health conditions, such as constipation, gum and vascular inflammation, cancer prevention, and protection against neural tube defects in fetuses.Maintaining Heart and Artery Health
Chestnuts help lower bad cholesterol (LDL) thanks to their monounsaturated fatty acids and fiber, regulate blood pressure, and balance body fluids due to their potassium content.Appetite Control
Unlike many nuts, chestnuts are not high in calories. Their fiber and protein content promote long-lasting fullness, helping prevent overeating. It is recommended to consume no more than three servings per week.Boosting Immunity and Protecting Cells from Damage
Chestnuts contain complex carbohydrates that enhance energy levels, vitamin C that strengthens immune defenses (especially during winter), and antioxidants that combat free radicals and protect cells and tissues from damage. They are unique among nuts for being a natural source of vitamin C.
Enhancing Heart and Vascular Health
Chestnuts are an excellent choice for maintaining heart health. Their high fiber content helps reduce cholesterol absorption in the intestines, while monounsaturated fatty acids—such as oleic acid—lower harmful LDL cholesterol and increase beneficial HDL cholesterol. Potassium further supports fluid balance and blood pressure regulation.
Reducing the Risk of Anemia
Chestnuts are particularly beneficial for individuals with iron-deficiency anemia, as their iron content supports the formation of red blood cells and improves oxygen transport in the body.
Regulating Blood Sugar Levels
Chestnuts are suitable for people with diabetes, as they have a low glycemic index and are rich in fiber. This combination slows carbohydrate absorption, preventing sudden spikes in blood sugar levels.
In summary:
Chestnuts are a nutritious, low-fat, and versatile winter food that supports immunity, heart health, energy production, and overall well-being—making them a smart and delicious addition to a balanced diet.
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