10 Benefits of Chestnuts in Your Diet

10 Benefits of Chestnuts in Your Diet

Last update: 14 August, 2022

Have you tried chestnuts, the nuts from the chestnut tree? This is a tree scientifically known by the name of Castanea sativa that belongs to the Fagaceae family and is grown in temperate climates typical of the northern hemisphere.

Although this nut is not part of the daily diet of many people, the benefits of chestnuts for health are several. Are you interested in discovering them?

The edible part of the chestnut is yellowish white, with a pleasant and sweet taste. The chestnut nut is a dry fruit that’s mainly eaten during the autumn and winter season.

It’s important to note that they shouldn’t be eaten raw. The reason is that they contain compounds —tannins— that can cause digestive disorders. However, beyond this recommendation, this is a food with many advantages for those who eat it regularly.

The properties of chestnuts

The main property of the chestnut is being low in calories, which goes well with its high amount of fiber, protein, and carbohydrates.

They’re also a great source of minerals. For example, magnesium, potassium, iron, and phosphorus.

Nutritional value

Every 100 grams of chestnuts has:

  • 225 calories
  • 40 grams of water
  • 40 grams of complex carbohydrates
  • 6 grams of fat
  • 5 grams of vegetable protein
  • 8 grams of fiber
  • Likewise, they contain vitamin E and B complex vitamins (B1, B2, B3, B6, and B9).

10 benefits of eating chestnuts

1. Chestnuts are a food that satisfy your appetite


Looking for a way to calm your appetite? Chestnuts are a satiating food due to their fiber and carbohydrates.

  • It’s a good idea to include them in your diet. However, don’t eat them in excessive amounts if you’re on a weight loss diet.

2. They strengthen your bone system

These tree nuts are a good source of calcium, phosphorus, and magnesium. Therefore, they help keep your skeletal system healthy and prevent premature osteoporosis, as stated in this study conducted by the University of Iowa (United States).

  • Consume them regularly in their season as if they were a nutritional supplement.


3. They stimulate the functioning of the nervous system

The nervous system is very important since it’s in charge of controlling many parts of the body. Chestnuts are beneficial for the nervous system by providing your body with lots of antioxidants, which in turn helps you develop good mental health.

4. They’re good for people with diabetes

A woman getting her blood sugar levels checked

People diagnosed with diabetes can benefit from the consumption of chestnuts. The carbohydrates that this fruit gives us are slowly absorbed, so they don’t produce changes in insulin in the blood. This is confirmed by this study carried out by the University of South Australia.

  • Therefore, the chestnut can be a healthy snack at any time of the day.

5. They contain amino acids

Chestnuts contain all of the essential amino acids for a healthy diet. Therefore, people who are on a vegan diet, older adults, and athletes can eat them without a problem.

  • Therefore, eat two or three chestnuts before or after sports, and you will improve your endurance and recovery.

6. Chestnuts don’t contain gluten

Noodles and Gluten

Whether eaten as nuts or in a flour, this food is a good ally for people with celiac or gluten sensitivities. Therefore, you can benefit from them in several ways by eating them instead of wheat derivatives that contain gluten.

  • We can also use chestnuts as flour to make pastries, drinks, sweets, etc.

7. They protect your cardiovascular health

Tree nuts are foods that help protect your heart and improve your quality of life, according to this study from the University of Loma Linda (California). Chestnuts have healthy fats and give you good amounts of omega 3 and omega 6 fatty acids.

  • They also don’t have any cholesterol, making them a natural alternative that you should include in your daily diet.

8. They’re good for your digestion

Chestnuts have an excellent amount of fiber that has a positive effect on digestion.

  • Also, this tree nut helps your bacterial flora be in favorable conditions to prevent constipation, as well as pain and diseases in your large intestine such as diverticulosis or colon cancer.

9. Chestnuts are hypertensive

People with high blood pressure can eat chestnuts without a problem,as suggested by this study carried out by the Polytechnic Institute of Braganza (Portugal). This is because they’re low in sodium and high in potassium. 

  • Additionally, because of their diuretic effect, they’re beneficial for people who retain liquids.

10. Chestnuts provide a significant energy boost

Chestnuts are also useful in preventing or improving tiredness and fatigue. Therefore, in the case of people diagnosed with anemia, chestnuts can be of great help, thanks to their iron content.

  • In addition, it’s recommended to consume them with fruits that contain vitamin C to achieve better assimilation of this mineral.

Finally, chestnuts aren’t just beneficial as diet components, but are also ideal for external treatments, such as skin or scalp care. You can use them when treating wounds, canker sores, and even reduce swelling and relieve sore throats.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.