Crispy, light and full of benefits: Water chestnuts (Eleocharis dulcis) are increasingly finding a place in kitchens around the world. Despite their name, they are not nuts at all, but rhizomes that are rich in nutrients and have protective properties for the body. Originating from Asia, this food has been prized for centuries for its mild taste and attractive texture, which remains crunchy even after cooking.
Treasures from the eastern waters
Cultivated for centuries in China, Thailand, and the Philippines, Eleocharis dulcis is an aquatic species belonging to the Cyperaceae family. It thrives in humid environments, with thin green stems that hide, beneath the surface of the water, the small edible tubers for which it is famous.
Their taste is mild and slightly spicy, while their consistency remains firm and crunchy even after cooking – a characteristic that makes them the protagonists of many Asian dishes.
A superfood confirmed by science
Today science confirms what oriental medicine has long known. A study published in the International Journal of Pharmaceutical Sciences (2024) highlights how this plant extract contains flavonoids, phenols and saponins, substances known to be potent. antioxidant and anti-inflammatory effects.
Thanks also to the presence of potassium, iron and manganeseEleocharis dulcis helps protect the brain, liver and nervous system from oxidative stress, improving cognitive function and metabolism.
In the past, they were used as a digestive, diuretic and remedy against inflammationThat. Today, they are confirmed as valuable allies for those seeking a healthy and functional diet.
Where to find it and how to use it
Water chestnuts can easily be found canned in supermarkets or oriental food stores, but those who are lucky can also find them fresh in specialty stores or online.
In the kitchen they are very versatile. They can be used in
– saladto add crunch and freshness;
– in stir-fry dishes wokwith vegetables, chicken or shrimp;
– in the Asian soupsuch as tom yum or won ton soup;
– in dessertfor example in the traditional Chinese dessert water chestnut cake;
– just like snack healthy, sauté briefly in a pan.
A small action for a big benefit
Including it in your daily diet is a simple way to combine taste and well-being. Water nuts, with their mild and protective properties, can be a valid alternative to sweet foods and a valid support for the brain, liver and nervous system.
Crunchy, versatile, and nutritious: a superfood to explore… and munch on.
