Also known as ground nuts, peanuts are always compared with other tree nuts like almond and walnut because of the nut like feel it gives. Yet they are not high in price, but they have equivalent nutrient content in them as in almonds and other nuts. But, in actual peanuts are not nuts. Surprised huh..?? They are actually legumes, and are related to soybeans and lentils instead of almonds and walnuts.
Delicious, crunchy, and nutty peanuts are one of the most popular food items known to mankind. These are often considered as time-pass snack in many parts of world. Cracking the shell of peanut and then eating a nut that too a taste binder, it gives a sense of engaging into an activity that’s why they are also considered as time pass or snack food.
Nuts are a great source of protein for vegetarians. Not just proteins, but these peanuts are full of essential nutrients required for growth, disease prevention and optimum health. They are excellent source of vitamin E, many important B-vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Apart from proteins, they are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. They also contain mono-unsaturated fatty acids, amino acids and high concentration of poly-phenolic antioxidants, primarily p-coumaric acid and resveratrol.
Withstanding all these nutrients and minerals, peanuts not just help our body overcome the deficiency of any of these mineral but have also been associated with plenty of health benefits:
1. Controls Cholesterol Levels:
One of the classic benefit of eating peanuts is their ability to regulate cholesterol levels. They not just help reduce levels of (LDL) bad cholesterol, but also helps the formation of good cholesterol (HDL).The mono-unsaturated fatty acids (MUFA), especially oleic acid helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels. Thus peanuts, help to prevent coronary artery disease and stroke risk by favoring healthy blood lipid profile.
2. Prevents Diabetes:
Peanuts were considered a food for prevention of diabetes from ancient times, but now studies have given proofs to it. Modern studies suggest that eating peanut lowers the risk of diabetes by 21%. This is because of the presence of manganese, a mineral that plays an important role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation. All of these factors help body maintain body’s ability to prevent the start of diabetes or any other blood sugar related disease.
3. Stronger Bones:
Recent studies have shown that less than half of the world population get their daily recommended intake of magnesium—an essential nutrient which helps maintain the health of bones. Peanuts, being a rich source of magnesium helps provide the essential nutrient for bones, thus keeps them strong and is quite an easy. Plus, the folate content also maintains the bone density index which helps avoid fractures.
4. Food for Brain:
Peanuts are one of the most nutritious foods for the brain. They contain many essential nutrients the brain require. They contain high amounts of vitamin E, which brain cells use as an antioxidant to protect them from chemical breakdown. Peanuts and peanut butter are especially rich in magnesium, copper, phosphorous and potassium, each of which is important for brain and nerve cells to generate electrical signals in order to communicate with themselves and the rest of the body.
5. Good during Pregnancy:
Peanuts is one amongst those foods which is recommended to be eaten during pregnancy. They are a good source of B-complex vitamin that can prevent neural tube defects such as spina bifida when consumed before you get pregnant and through the first three months of pregnancy. Also the protein content helps the unborn baby in proper growth of body parts.
6. Fights Hair Fall:
Hair fall is a common problem that almost everybody faces at least once in a lifetime, either today or tomorrow. But, if you are facing it, then peanuts could the savior of your priceless hair. Vitamin C present in peanuts help in the production of collagen, which keeps the tissues in our hair together. It strengthens you hair from the scalp and help in growth of hair. Not just this,peanuts also contain larginine (amino acid) that helps in treating baldness in males and promote the growth of the hair.
7. Glowing Skin:
Peanuts are beneficial for treating disorders of the skin like psoriasis and eczema. Fatty acids present in it prevents redness and swelling of the skin, while the protein in peanuts is responsible for cell regeneration. Vitamin E, zinc and magnesium makes the skin glow from within and act on the bacteria that causes acne. Thus, peanuts takes overall care of skin, from fighting skin ailments to providing glow.
8. Weight Loss:
Most of you might be avoiding it because you must be wondering that it adds to increase in weight, but you were wrong. Peanut is a healthy food for weight loss. The combination of fiber, fat and protein content in peanuts makes them a high satiety food. They 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 of peanut contribute to weight loss.
9. Prevents Gallstones:
Gallstones is one of the major health risks in developed countries which is caused by being overweight, crash diets, certain types of cholesterol drugs, and birth control pills. Long going studies have shown that peanuts help prevent gallstones if eaten on regular basis like 4-5 times a week. The intake could be direct eating kernels or in the form of peanut butter.
These are the amazing benefits that humble peanuts offer, starting from the very first intake. Being a good source of some rare nutrients like folic acid, protein, mono-unsaturated fatty acids and resveratrol, peanuts are really a health boosting food item. The best part is that peanut in the form of peanut butter is also available in market, so if you don’t like eating raw peanut, you can replace your normal butter with peanut butter, that won’t just add taste but all these benefits also. Peanuts could also be easily added to the diet by preparing it in the form of salad and serving in the brunch or along with the meal.
Keep eating and keep commenting, I’ll be waiting for your reviews on how peanuts were beneficial for you. Also don’t forget to share these healthy diets with your friends and family because sharing is caring.
Eat Healthy…!! Stay Healthy…!!