Peanuts are the most readily available nut of all kinds. While spending time with our loved ones in a park or any other amusement places there are no alternatives to peanuts. Whether watching football, cricket, hockey, or any other games sitting in the audience it is joyful if we have peanuts with us.
Peanuts are known as “Kalya” in Ayurveda. The scientific name “Arachis hypogeal” and peanuts in English. Peanut cultivation began in Brazil, Bolivia, Peru region five thousand years (5000) ago. The nuts came to Asia in the 1500th century by the Portuguese and Spanish. Currently, peanuts are cultivated in more than 80 countries.
It provides about one-fourth of a person’s daily protein intake. Peanuts are also a good source of dietary fiber. Every 100 grams of peanut contains 8 grams of fiber, which is one-fourth of a man’s recommended fiber intake or one-third of a woman’s.
Raw nuts are more healthy than fried nuts. Because we eat raw nuts with skins. Peanut skin contains antioxidants. Antioxidants help protect the body’s cells from the damage of free radicals. In the case of roasted nuts we usually, drop the skin eat with salt. It contains high amounts of sodium, which is harmful to high blood pressure and heart disease. So raw nuts are more healthy.
Nutrition of peanuts
Peanuts have many nutrients. Below are some of the most important nutrients –
- Calories: 567
- Protein: 25.8 g
- Carbs: 16.1 grams
- Sugar: 4.7 g
- Fiber: 8.5 grams
- Fat: 49.2 grams
- Saturated: 6.28 grams
- Monsotized: 24.43 grams
- Polyunsaturated: 15.56 grams
- Vitamin “E”: 44% (DV)
Health benefits of peanuts
Peanuts are the most beneficial for health. The following are the useful aspects of it –
Keep blood sugar levels under control:
Peanuts are a great food for people with diabetes. Peanut’s glycemic index is low which means that blood sugar levels do not increase rapidly. Rather, it helps regulate blood sugar levels because it is relatively low in sugar but high in protein, fat, and fiber. Fiber slows down the digestive processes. Studies show that peanuts can help reduce the risk of type-2 diabetes.
Helps to keep weight under control:
Peanuts can play an important role in keeping our weight under control. Peanuts are full of healthy fats, protein, and fiber so they are healthy. Studies show that consuming peanuts helps maintain a healthy weight and reduces the risk of obesity. Compared to other foods, it can fill the stomach for longer, thus reducing the tendency to overeat. Also, peanuts can increase the burn rate of protein and monounsaturated fat calories. This helps to control our weight.
Sharpen our memory:
Any type of nuts helps to sharpen our memory. Peanuts contain vitamin B-3 or niacin. Niacin plays an important role in improving our memory. This is why peanuts are referred to as “brain food.” We should keep peanuts on the food list for young children.
Removes the mark of age:
Peanuts contain high levels of vitamin E. This increases the efficiency of the cells in our body. As a result, our age creates less effect on our appearance. In addition, peanuts are a good source of phosphorus, a mineral that plays a vital role in the growth and maintenance of body tissues.
Contains Healthy Fat:
Most fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are healthy fats. According to the American Heart Association, foods containing monounsaturated fat and polyunsaturated fat can improve a person’s blood cholesterol levels. This, in turn, reduces the risk of heart disease and stroke.
Good for the Heart:
Studies indicate that eating peanuts can protect against heart disease. Peanuts contain high levels of polyunsaturated and monounsaturated fats, which are healthy for the heart. Reducing bad cholesterol (LDL), increasing good cholesterol (HDL) levels, helps reduce the risk of heart disease and stroke.
Good for pregnant mothers:
Peanuts contain several important nutrients, including folate. Folate is good for making healthy red blood cells and very good during pregnancy. However, you should definitely consult a doctor before consuming peanuts during pregnancy.
Peanuts are effective in eliminating weakness and sleep apnea. Lack of proper nutrition in the body reduces immunity. Therefore, peanuts can increase immunity by eliminating body weakness and sleep apnea.
Peanuts contain high amounts of beta-sitosterol that help prevent cancer by inhibiting the growth of tumors in the body. It is more effective in women than in men. Studies show that consuming peanuts twice a week can reduce the risk of cancer by 27% and 58%, respectively, among men and women.
For Skin and Hair:
Peanuts are very useful in enhancing the brightness of the skin. The anti-aging properties on the nuts help to reduce the mark of age. Reduces skin rashes, mouth acne, blackheads of the skin. Peanuts contain a large amount of Vitamin E which helps to tighten the hair, help to grow new hair and stop the hair fall.
Peanuts are a very healthy snack. However, many may have allergies to nuts. If you are suffering from a complex disease or undergoing a regular medical course for some other reason, you should always consult your doctor before eating.