As winter arrives in South Asia, fresh and crunchy water caltrops become widely available in local markets. While many people enjoy them as a seasonal snack, few realise how rich this winter fruit is in nutrition and medicinal properties. Packed with minerals, antioxidants and natural hydrating qualities, water caltrop is more than just a seasonal delicacy—it is a natural health companion.
Water caltrop contains potassium, manganese, copper, vitamin B6, vitamin E and powerful antioxidants. These nutrients support heart health, improve brain function and strengthen immunity, which is particularly important during winter when the body’s resistance tends to weaken.
It is rich in complex carbohydrates that provide slow and sustained energy without causing sudden spikes in blood sugar. This makes it an ideal food for students, athletes and people engaged in prolonged physical or mental activity.
Nutritionists say water caltrop helps regulate blood pressure, improves digestion and supports gut health due to its high fibre content. It reduces constipation and supports weight management by keeping the stomach full for longer. With nearly 70–75 per cent water content, it helps maintain hydration and electrolyte balance.
Water caltrop is also beneficial for skin and hair. Antioxidants slow down ageing, while vitamin E nourishes hair and enhances shine. Diabetic patients can consume it in moderation, as it has a relatively low glycaemic index.
However, excessive consumption may cause bloating or gas. Raw water caltrops should be washed thoroughly before eating, and people with kidney problems are advised to consult a doctor before regular consumption.
GLIVE/TSN