Chestnut

Roasted chestnuts usually evoke thoughts of the holiday season and sitting by an open fire. These nuts are more than just the theme of the song. Chestnuts have less fat than similar nuts like walnuts - good news if your doctor has advised you to watch your fat intake. Chestnuts have a pleasant taste and are full of nutrients.

Chestnuts have a high fiber content. Dietary fiber comes in the form of soluble and insoluble. The soluble is absorbed in water and creates a gel-like consistency in the intestines. This type helps lower cholesterol and stabilizes blood sugar levels. Insoluble fibers form the bulk of the stool and help it pass through the system quickly. This helps reduce the risk of constipation and intestinal complications such as diverticulosis - a condition where small pockets on the lining of the intestinal wall become inflamed. A portion of roasted chestnuts of 3 grams contains 4 grams of fiber. Nuts have predominantly insoluble fiber.

Most nuts are low in carbohydrates, which is why they are often part of a low-carb diet. Chestnuts, however, have a high amount of carbohydrates. They contain 45 grams per 3 gram serving. Carbohydrates are needed for short-term and long-term energy, and help the nervous system work. The carbohydrates that come from chestnuts are complex. Unlike simple carbohydrates, complex carbohydrates are slowly digested, giving you an even level of energy. Simple carbohydrates tend to give a quick jump in energy followed by a quick drop.

Fat-soluble B vitamins help create red blood cells, break down proteins, carbohydrates and fats for energy, promote healthy skin and improve brain function. Chestnuts have an abundant blend of B vitamins in moderately high amounts. A 3-gram meal contains 21 percent of the recommended daily value of B-6, 15 percent of folate, 14 percent of thiamine, and 9 percent of riboflavin. Eat roasted chestnuts as an appetizer with leafy lettuce and lean meat for a meal with B vitamins.

Chestnuts have a high content of trace minerals in manganese - an antioxidant, which absorbs free radicals in the system and reduces the risk of cancer and heart disease. According to the University of Maryland Medical Center, manganese also plays a key role in the aging process. A serving of chestnuts contains just over 1 microgram of manganese, which is 50 percent of the recommended daily intake. Manganese also helps in the formation of connective tissue and blood clotting. Add the chopped chestnuts to a bowl of oatmeal for breakfast full of manganese.

Copper is a trace mineral that boosts bone strength, helps create red blood cells and nerve function, and strengthens the immune system. Trace minerals the body needs only in small amounts. Chestnuts contain 22 percent of the recommended daily value of copper per serving. Combine roasted chestnuts with dried prunes for a snack with lots of copper.

Roasted chestnuts are not just for snacking. For extra crunchiness and nutrients in salads, leafy vegetables or diced melons, pour over chopped roasted chestnuts. You can also mix them into vegetables while sautéing it.