Chestnuts are rich in minerals, vitamins and beneficial compounds that help promote bone health and reduce the risk of joint-related diseases.
Chestnuts contain a large amount of calcium, magnesium, and phosphorus - three minerals that are important for the development and maintenance of strong bones. According to the National Institutes of Health (NIH), calcium is a major component of bones and teeth, helping them maintain strength and endurance. Calcium also helps prevent osteoporosis, a common health problem, especially in older adults.
Along with calcium, magnesium helps regulate calcium in the body and promotes bone growth, while phosphorus aids in bone mineralization. NIH research shows that the combination of these three minerals improves bone mineral density, making bones stronger.
In addition to minerals, chestnuts are also rich in vitamin C - a nutrient rarely found in other nuts. Vitamin C helps synthesize collagen, an important protein of cartilage and connective tissue in joints.
According to the World Health Organization, collagen not only supports the structure of the skin but also helps protect and heal bone and cartilage tissue, reducing the risk of arthritis and osteoarthritis. Vitamin C acts as an antioxidant, helping to reduce inflammation in the joints and prevent the breakdown of collagen due to the action of free radicals.
Chestnuts are also rich in copper and manganese, two minerals that play important roles in bone formation and maintenance. Copper helps form collagen and elastin, which are needed to keep bones and joints flexible and strong. Manganese helps create enzymes involved in the production of connective tissue and the repair of bone damage.
Adding copper and manganese to your daily diet may help improve bone strength and reduce the risk of osteoporosis.
In particular, chestnuts contain a significant amount of omega-3 fatty acids, which, although not as high as other nuts like walnuts, still provide benefits for joint health.
Omega-3 has anti-inflammatory properties, which help reduce pain and improve joint flexibility. Omega-3 reduces inflammation in the joints, reduces symptoms of arthritis, and protects cartilage from damage.
Although chestnuts have many benefits for bones and joints, to maximize their effectiveness, chestnuts should be consumed reasonably, about 30-50g per day, to provide enough nutrients without causing weight gain or excess calories.
At the same time, chestnuts should be combined with a diet rich in calcium and vitamin D from other sources such as milk, salmon and green vegetables to achieve the best results for bones and joints.
