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The peanut, also known as the groundnut, goober, pindar
or monkey nut, and taxonomically classified as Arachis hypogaea,
is a legume crop grown mainly for its edible seeds. It is
widely grown in the tropics and subtropics, being important
to both small and large commercial producers.
Eating peanuts is an excellent way for people to boost the amount
of protein in their diet. Peanuts are widely available and provide
several essential nutrients.
Although peanuts are technically a legume, which means that they
belong to a group of foods from a specific plant family, most people
consider them as a nuts.
Peanuts contain a range of polyphenols, antioxidants, flavonoids,
and amino acids. Research has shown all of these components to be
beneficial to human health.
According to the nutrient database that the United States Department
of Agriculture (USDA) has created, 100 g of peanuts contains 567
Following quantities of other nutrients:
- protein: 25.80 g
- fat: 49.24 g
- carbohydrate: 16.13 g
- fiber: 8.50 g
- sugar: 4.72 g
- The fats in peanuts are mainly healthful monounsaturated and
polyunsaturated fatty acids (PUFAs), although these nuts do contain
a smaller amount of saturated fats.
There are also plenty of minerals in 100 g of peanuts,
including those below:
- calcium: 92 milligrams (mg)
- iron: 4.58 mg
- magnesium: 168 mg
- phosphorous: 376 mg
- potassium: 705 mg
Peanuts also offer the benefit of being more affordable than
many other nut varieties.
Information sourced from www.medicalnewstoday.com
Beyond their nutritional value, peanuts offer certain nutrients
that improve metabolism and aid in the prevention of certain diseases.
Aids Blood Sugar Control
Although almonds have a reputation as a health food, it turns
out that peanuts produce similar benefits when it comes to blood
sugar control. The natural fats in peanuts are effective at reducing
the glycemic index of other foods being consumed at the same time.Peanuts
help control both fasting blood sugars and post-postprandial levels
(after a meal).
Supports Weight Loss
There are multiple mechanisms by which peanuts can support weight
loss. The fiber and protein in peanuts promote feelings of satiety.
Although peanuts are high in calories, some of the fat in peanuts
is resistant to digestion and not fully absorbed by the body.
Consumption of peanuts also may result in higher resting energy
expenditure, increasing overall calorie burn. Including peanuts
in a meal plan for weight loss may make it easier to reach your
May Reduce Risk of Heart Disease
According to a 2016 review of studies, resveratrol (an antioxidant
present in peanuts) helps reduce cardiovascular inflammation and
relax blood vessels, increasing circulation and lowering blood
pressure. Furthermore, increased resveratrol concentrations were
associated with a decrease in LDL oxidation, the condition of
which can lead to atherosclerosis (hardening of the arteries)
and coronary artery disease.
The fiber and healthy fats in peanuts are also beneficial for
heart health. Choose unsalted peanuts to avoid the added sodium
if you are watching your blood pressure.
May Lower Risk of Gallstones
Peanuts exert beneficial effects on blood cholesterol level which,
in turn, can influence the development of gallstones. Gallstones
are hardened lumps of fluid that develop inside the gallbladder,
comprised many of undissolved cholesterol. Consuming peanuts or
peanut butter five times per week is associated with a 25% reduction
in gallbladder disease.
May Reduce Risk of Alzheimer's Disease
Peanuts are high in vitamin E and the B vitamin, niacin. In large
population studies, niacin from food has been shown to reduce
the rate of cognitive decline in adults over age 65.
Although supplements are not as helpful, high intake of vitamin
E through foods like peanuts may reduce Alzheimer's disease by
up to 70%. Peanuts provide a winning combination for brain health.
Information sourced from www.verywellfit.com