Boiled Singhara: 7 Health Benefits You Should Know

Rajkumari Sharma Tankha

YOu must have started seeing roadside vendors selling fresh singhara (water chestnuts) these days. This vegetable hides a a crisp, white flesh with a mildly sweet taste, under its dark, hard shells. A popular seasonal snack, singhara is a favourite during religious fasts and festivals.

At my home, my mom used to peel the hard shell and serve us the inner white vegetable as a snack, sprinkled with chaat masala. They are quite juicy, and tasty, but chewing it takes time since it has a lot of fibre content in it. Eating them raw is one way to consume, but if you steam them a bit after removing the hard peel, these become very soft and easy to eat.

But, Singhara is more than just a tasty winter treat. Apart from dietary fibre, it is rich in carbohydrates, minerals and antioxidants, and hence very good for overall health. Here is why adding boiled water chestnuts to your diet may be a good idea.

Supports Digestion and Gut Health

Singhara contain dietary fibre, which plays an important role in maintaining digestive health. Fibre adds bulk to stools, supports regular bowel movements and helps prevent constipation. The high water content also contributes to hydration. Together, these properties make water chestnuts a refreshing addition to a balanced diet.

Help In Weight Management

For those trying to manage their weight, Singhara can be a useful snack option. They have a relatively high water content and are lower in calories than many fried or processed snacks. The fibre content can also promote a feeling of fullness, helping reduce unnecessary snacking between meals. Boiled water chestnuts, eaten without excessive salt or added ingredients, can therefore be included in a calorie-conscious diet.

Rich Source of Energy

Singhara provides a natural source of energy. They contain carbohydrates, which the body breaks down into glucose for fuel. This makes them a convenient snack, particularly during fasting when regular meals may be restricted. This is the reason singhara is a popular food during Navratri and other fasting occasions. It provides energy while adding variety to a fasting diet. Singhara flour is available in market, and one can make delicious rotis/ pooris with it.

Contributes to Bone and Dental Health

Singhara contain minerals, including phosphorus and small amounts of calcium, that play a role in maintaining healthy bones and teeth. Phosphorus works alongside calcium to support bone structure, while calcium is essential for maintaining bone density and dental health.

Supports Healthy Blood Pressure

It contain potassium, a mineral that helps regulate fluid balance and counteracts some of the effects of sodium in the body. Adequate potassium intake is important for maintaining healthy blood pressure and supporting normal muscle and nerve function.

Provides Nutrients Important for Thyroid Function

Iodine is essential for the thyroid gland to produce hormones that regulate metabolism, growth and development. Singhara contains small amounts of various minerals so regular consumption can help with thyroid problems. A balanced diet with adequate iodine intake is important for normal thyroid function.

Contains Antioxidants That Protect Cells

It contain antioxidants and plant compounds that help protect the body’s cells against oxidative stress. Oxidative stress occurs when free radicals accumulate in the body and can damage cells over time. A diet rich in fruits, vegetables and other antioxidant-containing foods supports the body’s natural defence mechanisms. Including seasonal foods such as Singhara is one simple way to add variety to your diet.

How to Boil

Boiling is an easy way to prepare this vegetable while retaining its natural flavour. Follow these simple steps:

1. Wash the water chestnuts thoroughly under running water to remove dirt and impurities.
2. Place them in a pressure cooker and add enough water to cover them partially.
3. Close the lid and cook for one or two whistles, depending on their size and freshness.
4. Switch off the heat and allow the pressure to release naturally.
5. Let the water chestnuts cool before peeling off their outer shells.
6. Enjoy them plain or sprinkle a little black salt and roasted cumin powder for extra flavour.

Boiled or Raw: Which Is Better?

Both raw and boiled water chestnuts can be enjoyed, provided they are fresh, clean and safe to eat. Raw water chestnuts have a crisp texture and refreshing taste. Boiling makes them softer and easier to peel. It also helps reduce the risk of consuming harmful microorganisms that may be present on produce grown in water. Either way, the benefits are manifold.