Water chestnut

Despite being called chestnuts, water chestnuts are not nuts at all. They are aquatic tuber vegetables that grow in marshes, ponds, paddy fields and shallow lakes (1).

Water chestnuts are native to Southeast Asia, Southern China, Taiwan, Australia, Africa and many islands in the Indian and Pacific oceans.

They are harvested when the corm, or bulb, turns a dark brown color.

They have a crisp, white flesh that can be enjoyed raw or cooked and are a common addition to Asian dishes such as stir-fries, chop suey, curries and salads.

However, water chestnuts (Eleocharis dulcis) should not be confused with water caltrops (Trapa natans), which are also often called water chestnuts. Water caltrops are shaped like bats or buffalo heads and taste similar to yams or potatoes.

Water chestnuts have many uses and are linked to several benefits. Here are five science-backed benefits of water chestnuts, plus ideas for how to eat them.