Peanut is not really a nut but a legume and like most legumes, an
excellent plant based source of protein. However, it is often classified
as a nut because it possesses all the qualities of true nuts, like
almonds.
Being
rich in a variety of nutrients like Vitamin E, folate, niacin,
manganese and protein, peanuts are considered a cheaper substitute for
other nuts like almonds, pistachios, cashews, pine-nuts and walnuts.
They are available in salted, dry roasted, boiled and raw forms.
Health Benefits of Peanuts:
These
nuts (or rather legumes) are a super food when it comes to their health
benefits. In fact, they are an important source of nutrition in
underdeveloped countries. Their various health benefits are as follows.
1. Good for Heart:
The
high levels of monounsaturated and polyunsaturated fats in peanuts help
to keep your heart healthy. Oleic acid, in particular, helps to lower
the LDL or “bad” cholesterol and increase “HDL” or good cholesterol
level in the blood. Thus, they prevent coronary artery disease and
strokes by promoting healthy blood lipid profile.
2. Prevents Diabetes:
According
to a recent study, a serving of peanut can lower the risk of diabetes
by 21%. This can be attributed to the presence of manganese, a mineral
that plays an important role in fat and carbohydrate metabolism, calcium
absorption and blood sugar regulation.
3. Prevents Gallstones:
Consumption
of peanuts can help prevent gallstones. According to studies, eating an
ounce of peanuts or peanut butter can lower the risk of developing
gallstones by 25%.
4. Prevents Cancer:
Legumes
like peanuts have a high concentration of a form of phytosterol called
beta-sitosterol (SIT). These phytosterols protect against cancer by
inhibiting tumor growth. A research conducted in the United States
observed that men and women who consumed peanuts at least twice a week
respectively had 27% and 58% lower risk of getting colon cancer.
5. Improves Memory:
Peanuts
are often called the “brain food” as they contain Vitamin B3 or niacin
which improves brain functioning and boosts memory. They also contain a
flavonoid called resveratrol which helps in improving blood flow to the
brain by 30%.
6. Help Fight Depression:
Serotonin
is one of the key brain chemicals involved in mood regulation.
Inadequate secretion of serotonin by the nerve cells in the brain is
responsible for causing depression. Peanuts contain an amino acid called
tryptophan which aids the release of serotonin, thus helping you fight
depression. It can further raise serotonin anti-depressant effects when
there is an increased serotonin formation in the blood.
7. Beneficial in Pregnancy:
Peanuts
are a good source of folate. Certain studies have shown that women who
consumed 400 grams of folic acid before or during early pregnancy had up
to 70% lower risk of having a baby born with neural tube defect. Eating
peanuts during pregnancy can also lower the risk of allergic diseases,
like asthma, in children.
8. Beneficial for Children:
Children
require additional nutrition in their growing years to lead a healthy
life thereafter. Peanuts are a good source of dietary protein composed
of fine quality amino acids which are vital for growth and development.
9. Aids Weight Management:
Though
it appears strange, regular consumption of nuts is associated with
lower risk of weight gain. The combination of fiber, fat and protein
content in peanuts makes them a high satiety food. Thus, they can keep
you full for longer and thus lowering your appetite. They are also good
sources of energy and help in increasing the metabolic rate. All these
properties contribute to weight loss.
10. Prevents Alzheimer’s:
Studies
have proved that consumption of niacin rich foods like peanuts lowers
the risk of developing Alzheimer’s disease by 70%. A quarter cup of
peanuts can provide almost a quarter of the recommended daily value of
niacin.
Skin Benefits of Peanuts
The
nutritional value of peanuts comprising of vitamins and monounsaturated
fats makes them beneficial for your skin. The benefits of peanuts for
skin on regular consumption are as follows:
11. Clear Skin:
The
heart healthy monounsaturated fats and resveratrol play an important
role in providing you with a glowing skin. Toxins can cause breakouts
and excess oil on your skin. The high content of dietary fiber in
peanuts helps in flushing out excess toxins, thus making your skin clear
and flawless.
12. Anti-ageing Benefits:
Peanuts
contain Vitamin C and Vitamin E which can prevent signs of ageing like
wrinkles, spots and fine lines. They also contain resveratrol, a potent
anti-ageing phytochemical also found in grapes and red wine. Being a
powerful antioxidant, it is great for your skin, providing anti-ageing
benefits as well.
Hair Benefits of Peanuts
The
nutrients in peanut make it a great choice for hair health. Eating
peanuts can be beneficial for your hair in the following ways.
13. Good Source of Biotin:
Biotin
is a B-vitamin that is vital for hair growth and overall scalp health.
It is produced by our bodies themselves in the intestines and also found
in many food items. Deficiency of biotin can lead to hair loss. Peanuts
are good sources of B vitamin and folate which contribute to healthy
hair. Those who suffer from excessive hair loss are advised to take
biotin supplements along with a balanced diet comprising of biotin rich
foods.
14. Prevents Hair Loss:
Peanuts
contain Vitamin C which assists in the production of collagen that
keeps the tissues of our hair together. Besides, they contain I-arginine
which is used in the treatment of male pattern baldness while omega-3
fatty acids strengthen our hair follicles and promote hair growth.
Calories: Calories
in peanuts are high, where one cup serving of raw peanuts provides
about 828 calories. It contains 72 grams fat, 37 grams protein and 24
grams carbohydrates. 78% of the calories in raw peanuts is provided by
fat. The total fat content comprises of 81% monounsaturated and
polyunsaturated fats, and 19% saturated fats. The low carbohydrate to
protein ratio of peanuts makes them an ideal choice for low carb and
high protein diet. Raw peanuts are cholesterol free and have negligible
amount of sodium.
Dietary Fiber: A cup of raw peanuts contains about 17 grams of dietary fiber.
Vitamins: Peanuts
are a rich source of vitamins A and C as well as various B vitamins. A
one cup serving of raw peanuts provides about 110% of the Recommended
Daily Intake (RDI) of niacin, 88% RDI of folate, 81% RDI of Vitamin E,
78% RDI of thiamine, 30% RDI of Vitamin B6 and 15% RDI of riboflavin.
Minerals: Peanuts
are also good sources of several minerals. A one cup serving of raw
peanuts contributes 58% of the RDI for magnesium, 44% for phosphorus,
43% for zinc, 37% for iron, 22% for potassium and 10% for calcium. These
minerals offer several health benefits.
Antioxidants:
Peanuts have high concentrations of poly-phenolic antioxidants,
particularly p-coumaric acid and oleic acid which protect the heart and
inhibit the growth of free radicals, thus keeping infection at bay.
P-coumaric acid has been found to reduce the risk of stomach cancer by
inhibiting the formation of carcinogenic nitrosamines in the stomach.
They are also an excellent source of resveratrol which has a protective
function against various diseases.
Peanut Butter
Peanut
butter is widely gaining popularity as a healthy and filling snack. It
is basically a paste prepared from dry ground roasted peanuts. The
amazing combination of fiber and protein in peanut butter makes it
filling and beneficial for weight loss. Thus, if you want to lose
weight, you can try replacing your regular butter with peanut butter in
sandwiches and other dishes. This butter boasts of the nutrition of
peanuts and hence, provides additional health benefits. The
monounsaturated fat in this butter is beneficial for your heart while
the poly-phenolic antioxidants can reduce the risk of stomach cancer by
inhibiting the formation of carcinogenic nitrosamines. It also contains
resveratrol, an antioxidant that prevents cancers, degenerative nerve
disease, Alzheimer’s disease, heart disease and viral or fungal
infections.
If you think that peanut butter
is not easily available, you easily prepare it at home using peanuts.
Given below is a simple recipe for peanut butter.
Ingredients:
- 1 cup shelled, skinned, roasted and unsalted peanuts
- 1 to 1½ tablespoons peanut or safflower oil
- ½ teaspoon salt
- Sugar or honey to taste (optional)
Procedure:
Blend
the peanuts in a blender or food processor, adding oil that is just
enough to make it smooth. If you want, you can use the salted peanuts
and omit the salt or you can do away with salt entirely by using
unsalted peanuts. You can sweeten the mixture by adding honey or sugar
if desired. Process for 1 minute and then scrape down the sides of the
bowl. Cover the bowl with the lid and continue to process, while
drizzling slowly, until the mixture is smooth. This will take about 1 ½
to 2 minutes. Place the butter in an airtight container in the
refrigerator. This can be refrigerated for up to 2 weeks.
There
are several variations of peanut butter. You can prepare chunky peanut
butter by adding chopped peanuts after preparing the smooth paste. You
can also blend the peanuts with chocolate or almonds for a different
taste.
Caution
Peanuts
are great sources of energy which come with a variety of benefits.
However, they should be consumed in moderation as excessive consumption
may lead to gas, heartburn and sudden food allergy. Peanut allergy is
one of the most serious food allergies and the allergic reactions can
actually be life threatening. Those having peanut allergies experience a
reaction within a few minutes of eating or touching a peanut or a
product made from peanut. Allergic reaction includes a tingling
sensation in the mouth followed by swelling of the face, throat and
mouth which can even result in difficulty in breathing, asthma attack,
anaphylactic shock or death. Other less severe reactions include rash,
hives or stomach upset. If you suspect that you have a peanut allergy,
it advisable to get tested by an allergist and avoid peanuts, and other
peanut products of the allergy is confirmed.
Peanuts are also prone to contamination of aflatoxin produced by a fungus, aspergillus flavus
which is highly toxic and carcinogenic and can contribute to liver
carcinoma. A peanut having a greenish yellow appearance is dangerous and
hence, should be avoided.
