Chestnut: A Little Each Day for Nourishment

Sa kasalukuyang panahon ng chestnut availability, ang sugared chestnuts in the streets, chestnut soup in restaurants, chestnut stir-fry with cabbage, and chestnut cakes in supermarkets all make people crave for them. But what about the nutritional value of chestnuts? According to Dr. Fan Zhihong from the College of Food Science at China Agricultural University, chestnuts belong to the nut category, but unlike walnuts, hazelnuts, and almonds, they are not rich in oils—they have high starch content. Dry chestnuts contain 77% carbohydrates, comparable to cereals at 75%; fresh chestnuts also have 40%, which is 2.4 times higher than potatoes. Fresh chestnuts have protein content of 4%–5%, though not as much as peanuts or walnuts, but slightly higher than cooked rice.
However, chestnuts have higher nutrition in certain aspects compared to grains. Chestnuts are rich in vitamin B1 and B2, with vitamin B2 content at least four times that of rice. Every 100 grams contains 24 mg of vitamin C, which is unmatched by grains. It might surprise many that fresh chestnuts have more vitamin C than tomatoes, which are known for their vitamin C content, and even more than ten times that of apples! Chestnuts also contain a wide range of minerals like potassium, magnesium, iron, zinc, manganese. Although not as high as hazelnuts or sunflower seeds, they are still significantly higher than common fruits like apples and pears, especially in potassium content—four times higher than apples, which are known for high potassium.
Shiny chestnuts also have high medicinal value. Chestnuts have benefits in strengthening the spleen and stomach, boosting Qi, nourishing the kidneys, and invigorating the heart. They are used to treat conditions like regurgitation, hematemesis, and hematochezia, suitable for all ages. Chestnuts are rich in soft dietary fiber, have a lower glycemic index than rice, and diabetic patients can enjoy them in moderation as long as no sugar is added during cooking.
Although chestnuts have high nutritional and health benefits, proper consumption is key. Dr. Fan said: Chestnuts should not be eaten in large quantities at once, as it may cause bloating. Only 6–7 chestnuts per day, consistently consumed, can achieve excellent nourishing effects. Dr. Fan also recommends eating chestnuts as snacks between meals or adding them to meals, rather than eating them after meals. This is because chestnuts have high starch content, and eating them after meals may lead to excessive calorie intake, which is not good for weight management. Dr. Fan reminds consumers not to overly pursue the whiteness or golden color of the flesh. Golden-colored flesh might have been chemically treated. On the other hand, if the flesh turns slightly brown after roasting or boiling, it is due to enzymatic "browning reaction," which is harmless as long as the taste remains unchanged.