Water chestnuts are a winter special and make for a lovely addition to meals, as they are nutrient-rich and add a nice crunch. The fruit has low calories and is high in antioxidants. They are also gluten-free
and low in fat, which is ideal for those who are health-conscious.
Deepali Sharma, clinical nutritionist at CK Birla Hospital, tells Health Shots, “If you are mindful of your weight, a 100-gram serving of water chestnuts contains about 97 calories, making them a guilt-free snack.”
Here are five health benefits of singhara, aka water chestnuts:
For those counting calories, water chestnuts are an excellent choice due to their low-calorie content and high fibre. A study in The Journal of Phytopharmacology indicates that fibre helps control blood sugar levels and supports healthy digestion, making water chestnuts beneficial for balanced nutrition.
Managing stress can be challenging, but the right foods can help. Water chestnuts are a good source of vitamin B6, which may help reduce stress and improve mood. “This vitamin aids in the production of neurotransmitters that regulate mood, so eating water chestnuts daily can lift your spirits,” notes Deepali. Additionally, singhara has calming effects that can help balance sleep hormones, enhancing sleep quality.
If you are recovering from jaundice, singhara can be beneficial. “Singhara helps keep you hydrated, reducing the weakness associated with the condition,” says the expert.
It has benefits for the skin, as it is rich in antioxidants that combat free radicals, promoting healthier skin and preventing pigmentation issues. Additionally, they have anti-ageing properties that can reduce fine lines over time.
Try adding water chestnuts to your winter diet with this easy salad
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Recipe for Water Chestnut and Cucumber Salad
Ingredients:
• 1 cup chopped fresh water chestnuts (singhara)
• 1 cup chopped cucumber
• ¼ cup pomegranate seeds
• 2 tbsp chopped spring onion greens
• 1–2 tbsp finely chopped peanuts
• Fresh herbs like mint or coriander (optional)
For the dressing:
• 1 tbsp tamarind pulp or imli ka paani
• 1 tbsp honey or maple syrup
• 2 tbsp light soy sauce
• 1/2 tsp chilli oil or a pinch of chilli flakes
• ½ tsp roasted sesame oil (optional, for umami flavour)
Method:
- In a mixing bowl, combine all the chopped ingredients — water chestnuts, cucumber, pomegranate, spring onion greens, peanuts, and herbs.
- In a separate bowl, whisk together the tamarind pulp, honey, soy sauce, chilli oil, and sesame oil.
- Pour the dressing over the salad and toss well to coat evenly.
- Sprinkle some roasted sesame seeds on top and serve immediately for that perfect balance of sweet, tangy, and spicy crunch.
Recipe is by Chef Kirti Bhoutika (@kirtibhoutika)
