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Water chestnut — this not-so-appealing fruit has countless dietary benefits
From boosting immune system to a nutrient powerhouse singhara or water chestnut is your ultimate solution to many issues
It doesn’t look very appealing nor does it taste ‘yummy’ and most of us just ignore the knobby triangular thing with a blackish brown peel being sold along roadside on pushcarts, close to winter.
Yet, some relish it for its crispy-crunchy texture and delicate sweet coconut like flavour. Though, if people were to know of its dietary benefits few would be able to push it aside.
The Hallmark of Southeast Asian cuisine, it’s known as ‘singhara’ locally, though it has other names such as water chestnut, pani-phal, devil pod, caltrop, ling-nut, trapa natan and so on. It grows in slow moving water that is up to five metres deep and is native to warm temperate parts of Eurasia and Africa.
Singhara or caltrop is great for winter season snack. As it grows in slightly runny water, the fruit may have some toxins when sold fresh, and so after washing properly, it should be neutralised by blanching, boiling, steaming or roasting for at least seven minutes prior to peeling or slicing for blending into a drink, adding to salads, clear soups, stew or curry, stuffing for wraps or in whole chicken, or as pizza toppings, making its powder (used as a gravy thickener), mincing it to make puddings or cakes and storing as pickle.
After cooking, it retains most of its crunchiness which is even retained when leftovers are reheated.
Few know of it and fewer eat it, though it has many health benefits.
The fruits are eaten raw or boiled. The dried fruit is ground to make flour called singhare ka atta which is used in many religious rituals and can be consumed as a phalahar (fruit diet) on the Hindu fasting days, such as the Navratari.
Powerhouse of nutrients
Fresh singhara is rich in carbohydrates, proteins, iron, iodine, gives double the amount of magnesium, calcium, potassium, zinc, copper and multi-vitamins in comparison to the canned varieties that are available round the year.
A balanced meal
It is a perfect food for a healthy life; half a cup of singhara carries just 0.1 gram fat, 14.8 grams of carbohydrates, 0.9 grams of proteins, 22 per cent more micro and macro elements and minerals as compared to buffalo milk, only 60 calories, zero cholesterol, low sodium and 10pc of the daily value of vitamin B6 and B7 to support healthy brain and immune system function, while thiamin and riboflavin portion help body to convert food into energy. Zero fat content assists in maintaining healthy body weight.
Anti-bacterial, anti-viral and anti-cancer
Being rich in polyphenolic and flavonoid antioxidants, it has anti-bacterial, anti-viral, anti-cancer and antioxidant properties that help in strengthening the stomach and spleen, and thus removes the symptoms of weak spleen, such as bad taste, insomnia, feeling sick, fatigue or swelling and urinary infections.
Fights jaundice and other diseases
Loaded with detoxifying properties, it is advantageous for people suffering from jaundice, aids in proper functioning of the thyroid gland, acts as sterling coolant for the body, promotes salivation and quenches thirst, potent in treating urine infections, eradicate inflammations and blood impurities.
It drives away tiredness as energy booster, and checks the flow of blood from wounds, regulates water retention and blood pressure by balancing sodium. Juices and extracts of singhara seeds are effective in treating conditions like measles, aid in curing the disorders of nausea and indigestion, eliminate bile residues properly, cure phlegm and plethora, controls diarrhoea and dysentery, treats sore throats, anaemia, fractures and bronchitis.
From boosting immune system to a nutrient powerhouse singhara or water chestnut is your ultimate solution to many issues
It doesn’t look very appealing nor does it taste ‘yummy’ and most of us just ignore the knobby triangular thing with a blackish brown peel being sold along roadside on pushcarts, close to winter.
Yet, some relish it for its crispy-crunchy texture and delicate sweet coconut like flavour. Though, if people were to know of its dietary benefits few would be able to push it aside.
The Hallmark of Southeast Asian cuisine, it’s known as ‘singhara’ locally, though it has other names such as water chestnut, pani-phal, devil pod, caltrop, ling-nut, trapa natan and so on. It grows in slow moving water that is up to five metres deep and is native to warm temperate parts of Eurasia and Africa.
Singhara or caltrop is great for winter season snack. As it grows in slightly runny water, the fruit may have some toxins when sold fresh, and so after washing properly, it should be neutralised by blanching, boiling, steaming or roasting for at least seven minutes prior to peeling or slicing for blending into a drink, adding to salads, clear soups, stew or curry, stuffing for wraps or in whole chicken, or as pizza toppings, making its powder (used as a gravy thickener), mincing it to make puddings or cakes and storing as pickle.
After cooking, it retains most of its crunchiness which is even retained when leftovers are reheated.
Few know of it and fewer eat it, though it has many health benefits.
The fruits are eaten raw or boiled. The dried fruit is ground to make flour called singhare ka atta which is used in many religious rituals and can be consumed as a phalahar (fruit diet) on the Hindu fasting days, such as the Navratari.
Powerhouse of nutrients
Fresh singhara is rich in carbohydrates, proteins, iron, iodine, gives double the amount of magnesium, calcium, potassium, zinc, copper and multi-vitamins in comparison to the canned varieties that are available round the year.
A balanced meal
It is a perfect food for a healthy life; half a cup of singhara carries just 0.1 gram fat, 14.8 grams of carbohydrates, 0.9 grams of proteins, 22 per cent more micro and macro elements and minerals as compared to buffalo milk, only 60 calories, zero cholesterol, low sodium and 10pc of the daily value of vitamin B6 and B7 to support healthy brain and immune system function, while thiamin and riboflavin portion help body to convert food into energy. Zero fat content assists in maintaining healthy body weight.
Anti-bacterial, anti-viral and anti-cancer
Being rich in polyphenolic and flavonoid antioxidants, it has anti-bacterial, anti-viral, anti-cancer and antioxidant properties that help in strengthening the stomach and spleen, and thus removes the symptoms of weak spleen, such as bad taste, insomnia, feeling sick, fatigue or swelling and urinary infections.
Fights jaundice and other diseases
Loaded with detoxifying properties, it is advantageous for people suffering from jaundice, aids in proper functioning of the thyroid gland, acts as sterling coolant for the body, promotes salivation and quenches thirst, potent in treating urine infections, eradicate inflammations and blood impurities.
It drives away tiredness as energy booster, and checks the flow of blood from wounds, regulates water retention and blood pressure by balancing sodium. Juices and extracts of singhara seeds are effective in treating conditions like measles, aid in curing the disorders of nausea and indigestion, eliminate bile residues properly, cure phlegm and plethora, controls diarrhoea and dysentery, treats sore throats, anaemia, fractures and bronchitis.
