Singhara, the Black Fruit, is very nutritious and contains high amounts of fibre. It is also known as Chestnut or water chestnut. Despite being called nuts, it is not nuts at all. It is a fruit from the edible aquatic plant that grows in ponds, rice paddles, swaps, lakes and many more.
Water Chestnuts are a good source of fibre. It is almost half the 12% of the daily fibre recommendation for women and 8% for me. Freshwater chestnut is eaten raw after peeling it. It is not a famous snack in Asia and many countries like Southern China, Taiwan, Australia, Africa and many pacific islands. Singhara is very beneficial to the human body. There is no harmful effect linked with the singhara. Here are five science-backed benefits of water chestnuts or singhara. Many choose fresh singhara to eat. If it is difficult for you to find fresh, then singhara tablets are also a good idea. You can easily find singhara tablets online at dietary websites.
Benefits of Singhara/ Chestnuts
1. Very Nutritious But Low Calories
Singhara is full of many nutritious, essential vitamins and minerals like Vitamin B6, Potassium, Copper, riboflavin, iodine, manganese and many more. A 100g of singhara provide –
- Calories: 97
- Fat: 0.1 grams
- Carbohydrates: 23.9 grams
- Fibre: 3 grams
- Protein: 2 grams
- Potassium: 17% of the RDI
- Manganese: 17% of the RDI
- Copper: 16% of the RDI
- Vitamin B6: 16% of the RDI
- Riboflavin: 12% of the RDI
In addition, it is low in calories and rich in fibre. As said above, it fills the daily dietary fibre requirement to some extent. The presence of plenty of fibre helps the body to support bowel movement, low cholesterol, regulate blood sugar level as well as better gut health. This is low in calories because a raw water chestnut contains about 74% of water.
2. Powerful Antioxidants
Singhara is rich in powerful antioxidants. An antioxidant is an essential molecule that protects the body from harmful molecules from the external environment like free radicals, pathogens and many more. If free radicals enter the body, it starts damaging the body’s natural defences and increases the oxidative stress in the body. It is not good for the body and leads to many chronic diseases. Regular use of singhara tablets and raw singharas increase the antioxidant in the body and reduce oxidative stress and protect the natural body defence power. The available antioxidants in singhara are ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate. They are powerful and protect us from chronic diseases. It is one of the best fruits to add to your diet without worrying about calories or anything.
3. Weight Management
Singhara is classified as a high volume food because it contains a lot of water or air. It is said, singhara contains almost 75% of water. That is why it is very high in fibre and low in calories. Despite being low in calories and high in calories, it controls hunger. It will give you a long-lasting feeling of fullness. You can control your diet, ginger and appetite. Singhara hunger can affect the amount of diet and make you consume low calories. It can be the best weight loss strategy for you. If you are the one, who is struggling with hunger, then swapping your correct carbohydrate source for water chestnuts can be very helpful for you to stay feeling full for longer as well as consume fewer calories.
4. Reduce Risk Of Heart Diseases
In today’s world, heart problems, low blood pressure, etc are serious diseases and causes of death worldwide. High blood pressure, high blood cholesterol(LDL cholesterol), blood clotting, strokes, blood triglycerides, etc are the risk factors that increase the risk of heart problems and heart failure. For the traditional time, Singhara s has been used to lower the risk factors related to high blood pressure and heart. Singhara contains a good amount of potassium. Potassium is essential to reduce the risk of stroke and high blood pressure- two major factors for heart diseases. It is clinically found that when people with high blood pressure consume more potassium, their systolic blood pressure (upper value) and diastolic blood pressure (lower value) decreases. You can reduce the risk of heart problems like blood clotting, strokes, heart failure, etc with the use of singhara. Make sure to keep it continuing for a better positive result.
5. Uplift The Mood
Vitamin B6 is the essential vitamin for neurotransmitters. Dopamine and serotonin are the main hormones to uplift the mood and reduce stress. Vitamin B6 from the singhara will help to increase the dopamine and serotonin in the body. The rich source of Vitamin B6, Singhara is known to reduce stress, anxiety, depression and uplift the happy mood for all. You will feel relaxed with use, hence the quality of sleep also increases.