Singhare is also known as water chestnut or Chinese chestnut. Its botanical name is Trapa natans. It is annual aquatic vegetable grown in marshes, lake, ponds or under the water. It is healthy, hydrating and nutritious snack of winter season.
NUTRITION PROFILE OF CHESTNUT
It is nutritive dense food which includes Complex carbohydrates, unsaturated fats, dietary fiber, protein, calcium, sodium, phosphates, magnesium, copper, manganese, potassium, iron, zinc, Vitamin C, Vitamin B6, folate, thiamine, riboflavin, niacin, gallic acid, ellagic acid ferulic acid.
HEALTH BENEFITS OF CHESTNUTS
Singhara has numerous health benefits. It can be consumed in many versatile ways as raw, boiled, sliced, pickles, chips or in bakery for making gluten free bread, pan cakes dessert with chestnut flour. It can be used in fruit juice or in smoothie due to its energetic nutritional profile and cooling nature. Let’s explore its sterling health benefits with me,
CAN SINGHARA HELP IN LOWERING BLOOD PRESSURE?
Yes, studies suggest that high potassium containing diet is helpful in lowering blood pressure and cardiovascular diseases risk especially stroke. 100 gram of raw sliced water chestnut contain approximately 584 mg of potassium. Through which mechanism potassium lowers blood pressure and stroke risk. Let’s delve it, Potassium acts as diuretic and assist in excretion of excess retained fluid from the body along with sodium as a result of which venous return to heart decreases which ultimately decreases cardiac output and systemic blood pressure. Potassium also supports vascular health via vasodilation (reduces vascular tension) and by maintain fluid balance reduces blood volume flowing through it which subsequently lowers pressure on the vessels wall. We can say that potassium rich food like singhara is beneficial for managing hypertension and support overall cardiac health.
IS SINGHARA SUPPORT THYROID HEALTH?
Yes, singhara may support thyroid health and thyroid related issues due to presence of iodine which is crucial for proper thyroid functions and hormone production.
SINGHARA AS A GLUTEN FREE NUT?
Singhara is gluten free diet suitable for patients having gluten Intolerance or celiac disease.
SINGHARA AS A COOLANT
Singhara or singhara flour exhibits excellent cooling effects during hot and dry weather due to its high-water content which is helpful in regulating body temperature. It promotes salivation and quenches thirst. Presence of potassium balance the electrolytes of the body which is very essential in hot summer days. Singhara improves digestion thereby, alleviate the internal heat (acidity) of the body primarily because of its alkaline nature.
HOW SINGHARA RELIEF JAUNDICE?
The goodness of potassium, antioxidant, vitamins and highwater content provide relief during jaundice. Its diuretic effects remove toxins from body and cleanse the blood and liver. Detoxification and blood purifying potential of singhara support overall liver health.
CAN SINGHARA BE USED IN MEASLES?
Yes, it can be. But why? Let me explain. Immune boosting nutrients, high water content and cooling nature make the singhara supportive diet choice for measles which may soothe the body against fever and skin irritation.
SINGHARA USE IN GOUT
Anti-inflammatory effects of singhara are due to anti-oxidant content and less uric acid build up (because of it alkalizing nature) which make it good choice for diet management in gout.
HOW SINGHARA MANAGE ULCERS?
High fiber content, cooling and anti-inflammatory properties and its alkaline nature is beneficial for soothing and healing ulcer as supportive diet choice. Limited studies are supporting anti- ulcer properties of singhara however, future research will help us to support its anti- ulcer effects.
IS SINGHARA CONSUMPTION GOOD IN URINARY TRACT INFECTION?
Antiseptic (fight against infection), antioxidant (rich nutritional profile enhance immune system), anti-inflammatory (reduces bladder inflammation) properties along with high water content and mild diuretic effects increases urinary output and flush out toxins from body.
SINGHARA REALLY IMPROVES MOOD AND SLEEP QUALITY
Yes, singhara really do wonder for mental health. Let’s find out, Antioxidant reduces oxidative stress which is helpful in uplifting of mood (in anxiety and depression). Richness of vitamin B6 regulate mood swing, alleviate insomnia, produce sleep hormone and promote relaxation for improvement of sleep quality. In short, singhara improves overall brain health, well-being and sleep quality.
CAN WE GET GLOWING SKIN WITH SINGHARA?
Yes, we can get glowing and radiant skin due to its detoxification and anti-inflammatory potential along with the presence vitamin C (for collagen production which maintain skin elasticity), potassium and zinc (helpful in wound healing), high water content (for proper hydration of skin) and antioxidant (reduces oxidative stress which is helpful in preventing premature aging, fine lines and wrinkles).
DIGESTIVE HEALTH AND SINGHARA
Presence of fiber assist in regulating regulate bowel movement and it can be used in diarrhea and dysentery as complementary treatment with proper hydration due to its antibacterial, antiviral and anti-parasitic properties. Its cooling, detoxifying, inflammatory and astringent (because of tannins) qualities provide help in symptomatic management of diarrhea, loose motion and dysentery. Presence of potassium may help in balancing electrolytes and fluid balance which is exactly required in diarrhea and dysentery management.
ANTI DIABETIC POTENTIAL OF SINGHARA
Singhara is low glycemic index and low-calorie food with high fiber and water content. How it exhibits anti diabetic properties? Let’s me explain as follow,
LOW GLYCEMIC INDEX FOOD
Low glycemic index food like singhara prevent sudden blood sugar spikes. Therefore, beneficial for diabetic patients as a healthy snack.
HOW HIGH FIBER OF SINGHARA REGULATES BLOOD SUGAR?
Singhara contain both soluble and insoluble fiber which is helpful in regulating blood sugar levels through following mechanism
1. Soluble fibers in the singhara forms a gel like substance which slow down digestion and absorption of carbohydrates and cholesterol from the gastrointestinal tract and allow their gradual release into the blood and provide assistance in managing sudden spikes of sugar thereby, quite helpful in controlling blood sugar and cholesterol levels.
2. Insoluble fibers in the singhara improves insulin sensitivity and reduces insulin resistance means body will respond to less amount of insulin effectively and provide good glycemic controls.
3. Singhara is low calorie vegetable but loaded with fiber. Richness of fibers aid in controlling appetite by slowing digestive process which subsequently helps in controlling food intake for healthy glycemic control.
HOW SINGHARA REDUCES RISK FACTORS ASSOCIATED WITH DIABETES?
Singhara can manage all the possible risk factors associated with diabetes progression. Let’s discuss one by one,
BY MANAGING BODY WEIGHT
Singhara is a nut with low fat and calorie content along with fibers which aid in satisfying satiety and control hunger with the prevention of overeating and by improving glycemic control, digestive health and cholesterol level.
BY REDUCING INFLAMMATION AND OXIDATIVE STRESS
Singhara is rich in antioxidant, tannins, flavonoids (quercetin, rutin), polyphenol (gallic acid, ellagic acid and ferulic acid) and vitamins content which work synergistically and is helpful in reducing oxidative stress and inflammation which is the key contributor of many chronic ailments such heart disease, arthritis and diabetes. Singhara helps in detoxification and improves immunity due to presence of vitamin C and vitamin B6. Some studies also support the effectiveness of singhara against inflammation. However, future promising research will assist us to understand singhara nutraceutical benefits against inflammation. Singhara regulates digestive system will also play a key role in the reduction of inflammation.
SINGHARA WITH JOINT AND BONE HEALTH
Surprisingly singhara is loaded with all vital minerals and vitamins required for optimal bone health and density such as magnesium, calcium and vitamin C. It is very common practice in Pakistan that people who are aware of about the amazing impact of singhara on bone health due to calcium deficiency take singhara or singhara flour instead of calcium supplements. Singhara in ayurvedic medicine is supposed to be to recover calcium deficiency very quickly. So, don’t forget to enjoy this magical nut in this winter for good bone health.
HOW SINGHARA SUPPORT RESPIRATORY HEALTH AND RELIEVES COUGH?
During dry and cold weather singhara cooling and soothing properties may provide relief in dry or productive cough (help in expelling out mucus by adding water to mucus), bronchitis and sore throat irritation. Immune system boosting nutritional profile further support overall respiratory health.
SINGHARA AND MALE FERTILITY
Singhara due to presence of essential minerals especially zinc and calcium along with vital vitamins improve male fertility issues and impotence by improving sperms count, quality and motility. It acts as energy booster during intercourse by improving stamina. It is overall good addition in diet to support sexual health.
ANTI TUMOR POTENTIAL OF SINGHARA
Lab studies are supporting anti-cancer potential of singhara because of its antioxidant profile however, future human studies will make the picture clear.
FEMALE HEALTH AND SINGHARA
Singhara regulate menstrual cycles by balancing hormones and provide relief during menstruation with cramps, pain and mood swing. It enhances female fertility and acts as energy boosting tonic during pregnancy and lactation. Folate presence helps in fetal development and prevent the fetus from neural tube defects. Its support the female in managing postpartum delivery bleeding and recovery due to its nutrition goodness and anti-inflammatory properties. Preeclampsia is the condition in which there is hypertension during pregnancy. Singhara has positive impact in lowering blood pressure during pregnancy.
TAKE AWAY NOTE
Singhara is very energetic and nutritious nut which have positive impact on overall human well-being. Nowadays, dietary support for health is getting very importance. Among which, singhara is very valuable and cheapest one. However, moderation is key to get maximum health benefits. Its role in female health (fertility pregnancy, and lactation) and in bone health is marvelous. However, it may provide only nutritional or dietary support for any medical condition. Consultation with your medical health provider is very important.
