Chestnut, one of the first foods that comes to mind in cold winter days; It can be consumed as roasted, boiled and sweet or adds flavor to pilafs and meals. Chestnut, which is a low-calorie food, contains high amounts of fiber, protein and carbohydrates. It is also defined as a rich mineral source with potassium, magnesium, iron and phosphorus content. Specialist from Memorial Şişli Hospital Nutrition and Diet Department. dit. Nur Sinem Türkmen gave information about the benefits of chestnut.
Source of vitamins and minerals
Chestnut, which is a nut, contains less oil, high starch and vitamin C, unlike walnuts, almonds and hazelnuts. It has a slightly sweet taste and can be used as flour because of its high starch content. Chestnut flour does not contain gluten, it can be used in bread and pastries. Chestnut contains vitamins C, E and B (B1, B2, B3, B6 and B9). It also contains other minerals such as phosphorus, magnesium, sulfur and calcium. It is also a good source of fiber, which is essential for the proper functioning of the digestive system. In addition, fiber slows down the absorption of nutrients and helps regulate sugar and cholesterol levels. 3 medium-sized cooked chestnuts can be consumed as a change of 1 thin slice of bread.
Keeps you full and prevents constipation
It has a cholesterol-lowering effect with its vitamin C content. In addition, Omega-3 and Omega-6 fatty acids in chestnuts positively affect cholesterol levels. Chestnut has a high antioxidant potential and prevents inflammation in the body. With its antioxidant properties, it also provides protection against heart diseases and cancer. Chestnut is a very filling food due to its fiber and carbohydrates and provides satiety for a long time. It supports intestinal flora and prevents constipation. Thanks to its fiber content, it is absorbed slowly in the intestines and does not cause blood sugar to rise quickly. With this feature, diabetics can also consume this food in a controlled manner.
Strengthens nerves and gives happiness
Chestnut keeps bones and teeth healthy with its calcium, phosphorus and magnesium content. Phosphorus and B vitamins in chestnut are beneficial for the nervous system. Vitamin B strengthens the nerves and supports the production of the happiness hormone serotonin in the brain. The nervous system is very important as it is responsible for controlling many parts of the body. Chestnuts are beneficial for the nervous system by providing your body with plenty of antioxidants, which contributes to the improvement of mental health. Chestnut has rich amino acid content. For this reason, vegan people, the elderly and athletes can also consume chestnuts. Whether whole or in flour form, chestnuts are a good source for people with celiac disease or gluten intolerance.
Diabetics should consume controlled
Starch and sugar are food components that need attention, especially for diabetics. Due to the high carbohydrate content of chestnut, it is recommended to be consumed in a controlled manner for patients with diabetes, colitis or obesity. Chestnuts contain some active ingredients that can cause digestive problems when consumed raw. It can cause intestinal problems such as indigestion or gastritis. Chestnuts should be cooked and eaten.
WINTER SALAD WITH CHESTNUT
Ingredients (for 4 people)
- 400 g raw chestnuts or 300 g cooked chestnuts
- 200 g fresh mushroom mix
- 200 g pumpkin
- 1 fennel
- 150 g spinach or watercress
- 400 g boiled and minced chicken breast
- 1 tea spoon salt
salad dressing;
- 4 tablespoon of olive oil
- 3 tablespoons apple cider vinegar
- 2 tablespoons of water
- 1 teaspoon of honey
Instructions
Peel the chestnuts and cook them in salted water. Remove intact and without splintering. Peel and separate the chestnuts. Wash vegetables and mushrooms. Cut the fennel into 8 parts, the pumpkin into cubes and the mushrooms into quarters. Prepare the dressing by mixing all the ingredients of the salad dressing in a blender.
Put the chestnuts, vegetables and chicken on a baking tray, add half of the sauce to the ingredients and bake at 140ºC for 20-30 minutes. Add the remaining salad dressing after half an hour or, if not necessary, after cooking. Serve hot.
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