Peanuts, in its roasted form, have always been ideal for a healthy evening snack. The health freaks would consider consuming it boiled or soaked. In any way, it satiates your taste buds and gets rid of hunger. What else do peanuts do? What are the benefits of peanuts in your diet? Do these question ring your mind when you go on munching the nuts? Well, in this article, you’ll find all answers and learn more about the medicinal and nutritional health benefits of peanuts.
What are Peanuts?
Peanuts are also commonly known as ‘Groundnuts’ and as ‘Mungfali’ in Hindi. It is a legume crop mainly grown for its edible seeds in the tropics and subtropics. Peanuts belong to the family, Fabaceae and its root nodules harbor symbiotic nitrogen-fixing bacteria. The nutritional facts of peanuts are almost similar to walnuts and almonds. They are used for culinary purposes in many households. Peanut oil, peanut flour, and peanut butter are the most favorite products of peanuts.
Interesting Facts About Peanuts
- Peanuts are actually legumes and not nuts.They ground underground unlike real nuts that grow on trees.
- It takes about 540 peanuts to make a jar (12 ounces) of peanut butter.
- Astronaut Alan Shepard brought a peanut with him to the moon.
- Peanuts have more protein than any other nut.
- George Washington Carver was known as ‘Grandfather of Peanuts’ as he discovered around 300 ways to use peanut.
- The rock ‘n’ roll icon Elvis Presley’s favorite sandwich was peanut butter and banana and it’s called the ‘Elvis’.
- In the early 1500 BC, the Incans of Peru would put pots of peanuts in with their mummies.
Nutritional Value of Peanuts
Here’s the nutritional profile per 100 grams of raw peanuts:
- Energy: 570 Kcal
- Carbohydrates: 21 g
- Dietary Fiber: 9 g
- Total Fat: 48 g
- Protein: 25 g
- Cholesterol: 0 g
- Thiamine: 0.6 mg
- Riboflavin: 0.3 mg
- Niacin: 12.9 mg
- Pantothenic Acid: 1.8 mg
- Vitamin B-6: 0.3 mg
- Folate: 246 μg
- Vitamin C: 0.0 mg
- Vitamin E: 6.6 mg
- Calcium: 62 mg
- Iron: 2 mg
- Magnesium: 184 mg
- Manganese: 2.0 mg
- Phosphorus: 336 mg
- Potassium: 332 mg
- Zinc: 3.3 mg
Health Benefits of Peanuts
Well, from the impressive nutritional profile you must be quite sure about the undeniable health benefits of peanuts. Let’s have a look at them:
1. Rich Source of Energy
One of the advantages of eating peanuts is that it provides abundance energy to your body. They are absolutely rich in protein and contain vitamins, minerals, antioxidants other essential nutrients.
2. Helps in Lowering Cholesterol
It contains zero amount of cholesterol which helps in lowering the bad ones (LDL cholesterol) in our body and increase the good HDL cholesterol. Furthermore, the presence of mono-unsaturated fatty acids in peanuts prevents the risk of developing coronary diseases.
The ability to control cholesterol levels definitely contributes to the well-being of heart health. Peanuts are rich in phenolic antioxidants and vitamin E that prevents the oxidation of LDL cholesterol which mainly occurs due to the presence of free radicals in our body. Additionally, peanuts fight heart diseases, maintain blood pressure, and regulate heartbeats.
4. Benefits of Peanuts in Bodybuilding
Apart from hitting the gym regularly, it is very important to maintain the diet if you want to gain perfect muscles. Peanuts (in moderate amount) are a good supplement to a bodybuilding diet. They are free of cholesterol and contain a good amount of proteins, dietary fiber, and essential minerals for bodybuilders. In addition to it, peanuts are also rich in calcium which is necessary for bone growth and development.
5. Fight Cancer with Peanuts
Especially the stomach and colon cancer. Yes, peanuts are a great source of polyphenolic antioxidants and p-Coumaric acid which reduce the productions of carcinogenic nitrous-amines and thereby cuts the risk of developing cancer in our body.
6. Are Peanuts Good for Diabetics?
Because of the low glycemic index, peanuts do not spike the blood sugar level and hence considered to be one of the healthy snacks for people suffering from diabetes. Furthermore, manganese present in peanuts helps in absorption of mineral and regulation of blood sugar.
7. Benefits of Peanuts for Weight Loss
Peanuts help control the overall intake of calorie during weight loss. It makes you feel full for longer, prevents hunger pangs thereby lower the intake of food. Unsalted peanuts are better than salted ones if you are planning to add it to your weight loss diet plan.
8. Peanut Benefits for Kidney
Studies have found out that ‘Resveratrol’ present in peanuts prevent the progression of Chronic Kidney Disease (CKD). This compound has anti-inflammatory and antioxidative properties which in turn protects the body from such chronic diseases.
9. Keeps Gall Stones at Bay
Peanuts are beneficial to various parts of our body including the gallbladder. These nuts protect the organ and reduce the risk of diseases by 25%. Regular intake of peanuts in moderate amount can save you from gallstones.
Yes, peanuts are a great brain food, it nourishes the brain and the nervous system. The abundance of folate in peanuts prevents age-related cognitive decline and brain disorders. The effects of peanuts on memory is also found be good like other nuts.
11. Prevents Depression
Peanuts contain Tryptophan increase the release of Serotonin level, a deficiency of which causes depression. Maintaining a balanced Serotonin level helps you in fighting depression easily.
12. Peanuts Benefits for Men
According to some studies, peanuts are good for boosting fertility. Peanuts show a significant effect on males which marks the improvement of sperm quality in vitality, mobility, and morphology. Presence of zinc in peanuts also aids in improving the fertility in both males and females.
13. Benefits of Peanuts During Pregnancy
Peanuts are a rich source of folic acid which is why they are recommended as one of the important foods for pregnant women. The acid lowers the birth defects in the newborns such as neural tube defects. It also helps in the development of the brain of the fetus.
14. Good for Children
The benefits of peanuts for toddlers include an additional level of nutrition. The abundance of carbohydrates, proteins, dietary fiber, vitamins, minerals and other micronutrients contribute majorly to the growth and development of children. You can include peanuts in the breakfast for your child to reap its benefits.
15. Aids in Body Functions
Each and every mineral in peanuts helps in the functioning of organs of our body. Peanuts help meet the daily requirement of minerals like potassium, selenium, calcium, magnesium, iron, manganese and others. They maintain our health, boost immunity, and saves us from any infections or diseases.
Benefits of Peanuts for Your Skin
16. Clears Your Skin
Eating peanuts regularly gives you clear and glowing skin. Compounds like monounsaturated fats and resveratrol in peanuts remove excess toxins from our body and prevent breakout and formation of excess oil in our skin.
17. Anti-aging Agent
Antioxidants present in peanuts help in delaying the signs of aging such as fine lines, wrinkles, dark spots, discoloration etc. Additionally, peanuts contain resveratrol that reverses the aging effect and fights the free radicals from causing damage to the skin.
18. Makes the Skin Healthy
Peanuts improve the blood flow in the vessels which in turn gives us healthy and younger skin. Furthermore, peanuts contain several antioxidants, phytochemicals and other substances that make the skin firm, restore elasticity and makes the skin look younger and healthier.
19. Anti-inflammatory Properties
Peanuts treat several skin disorders too as it contains folic acid, vitamin E, zinc, and magnesium. These components reduce swelling and redness of skin and fight bacteria that are responsible for forming acne and pimples. In addition to it, peanuts treat disorders like psoriasis and eczema.
20. Moisturizes and Hydrates Your Skin
The presence of Omega-3 fatty acids proves peanuts to be beneficial for our skin. It keeps the skin hydrated and moisturized which further prevents dry and flaky skin.
21. Protects from UV Rays
The harmful UV radiation of the sun always damage our skin and lead to many skin diseases. Peanuts are a good source of vitamin E that protects our skin from these harsh rays and fights against sunburn and skin damage.
22. Heals Wounds Faster
Peanuts are good for the skin not only for making it look young but also for healing the wounds faster. Beta-carotene present in peanuts helps our skin heal faster from wounds and bruises.
23. Peanut Butter as a Facial Mask
Yes, you can use peanut butter as a natural facial mask to remove dirt and impurities from the skin and get a glowing one.
Benefits of Peanuts for Hair
24. Good for Hair Growth
This is mainly due to the presence of biotin which improves the health of your scalp and promotes hair growth. Additionally, peanuts contain folate that makes the hair healthy and prevents excessive hair loss.
25. Prevents Baldness
As mentioned above, peanuts encourage healthy growth of hair and treat male pattern baldness. It improves the circulation of blood to the scalp and makes the hair strong.
26. Bid Goodbye to Brittle Hair
Peanuts cope up with deficiency of vitamin E that may lead to brittle hair. Including peanuts in your diet helps you get the sufficient vitamin E and provides strength to the hair roots. Moreover, peanuts improve the overall health of the hair.
Well, peanuts turn out to be good for each and every organ of our body. Overconsumption does no good to anyone but you can take in a moderate amount to get its benefits. Some people are allergic to peanuts and might get stomach upset so ensure to check it before eating. If not, then add it to your diet and receive all the amazing health benefits of peanuts.