Chestnuts: harvest period, nutritional values, properties and advice

With the first cold weather, delicious chestnuts appear on our tables!

Autumn is the season of chestnuts. The months of September, October and November represent the period in which chestnuts ripen and are harvested.

Today we talk about chestnuts, their properties and contraindications, nutritional values ​​and some easy recipes.

What are chestnuts?

Chestnuts are the edible fruits of trees and shrubs that belong to the Castanea genus.

They have a delicious, slightly sweet taste and are incredibly versatile. They can be used in many dishes, both sweet and savory, such as fillings, salads, soups and many others.

Chestnuts are very popular but are also rich in nutrients that contribute many health benefits. These include improving heart health, digestive health, blood sugar control, and more.

Nutritional values ​​of chestnuts

Despite their small size, chestnuts are packed with a variety of nutrients.

A portion of 10 pieces (approximately 85 grams) of roasted chestnuts provides:

Energy: 206

Protein: 2.7 grams

Fat: 1.9 grams

Carbohydrates: 44.5 grams

Fiber: 4.3 grams, equal to approximately 15% of the daily value (VG)

Copper: 47% of VG

Manganese: 43% of VG

Vitamin B6: 25% of VG

Vitamin C: 24% of VG

Thiamine: 17% of VG

Folate: 15% of VG

Riboflavin: 11% of VG

Potassium: 11% of VG

Additionally, chestnuts are a good source of many other vitamins and minerals, including vitamins K, B5, and B3, as well as phosphorus and magnesium.

Properties of chestnuts

In general, chestnuts contain few calories because they are low in fat, are rich in carbohydrates and contain a good amount of fiber, providing 15% of your daily needs per serving.

Chestnuts are an excellent source of antioxidants

Chestnuts contain a wide variety of antioxidants (compounds that help protect cells from damage caused by unstable molecules called free radicals):

C vitamin

gallic acid

ellagic acid

tannins

alkaloids

various polyphenols

lutein

Zeaxanthin

The various antioxidants found in chestnuts, such as gallic and ellagic acid, may help reduce the risk of heart disease and reduce insulin resistance.

Chestnuts are a good source of potassium

Chestnuts are also a good source of potassium, providing 11% of your daily needs. Potassium is important for a healthy heart, helps regulate blood pressure and helps reduce the risk of heart disease.

Chestnuts have a high fiber content

Fiber is essential for regulating the gut, reducing inflammation and improving blood sugar control. Fibers are also a valid aid in slimming diets because they contribute to the feeling of fullness without adding calories!

Chestnuts have properties that can help reduce inflammation.

The antioxidants that chestnuts contain, such as vitamin C, gallic acid, ellagic acid and various polyphenols, can help reduce inflammation by neutralizing free radicals.

How are chestnuts prepared?

Chestnuts are very easy to prepare. You can roast them in the oven on a baking tray for 20-30 minutes at 200°C. Be sure to pierce the skin of the chestnuts before roasting them to prevent them from exploding in the oven!

Alternatively, you can boil the chestnuts in a pan of water. Bring the pan to the boil and then lower the heat to simmer for about 30 minutes. Again, make sure to pierce the chestnut peel first.

How are chestnuts used in cooking?

Once the chestnuts are cooked you can indulge in many recipes. You can enjoy them alone as an excellent snack, or incorporate them with other ingredients in the preparation of fantastic salads, rich fillings, invigorating soups but also in desserts, as a filling for tarts and cakes.