9 Health Benefits of Peanuts
These mouth watering, crunchy, and smooth nuts are minuscule pieces with various medical advantages. They make for a stunning nibble whenever of the day. Peanuts are wealthy in different miniature and macronutrients that are needed by our body. Aside from wellbeing and nourishment benefits, peanuts likewise taste flavorful. Likewise, peanuts are profoundly reasonable when contrasted with different nuts and a flexible element for different dishes and bites.
Nutritional Value of Peanuts (per 100 gm)
- Total Calories- 567
- Protein- 26 gram
- Fat- 49 gram
- Carbohydrate- 16 gram
- Dietary fiber- 9 gram
- Iron- 25 %
- Calcium- 9%
Peanuts have 49 grams of fats distributed among saturated, monounsaturated and polyunsaturated fats. Trans fats, which is generally considered harmful for the body, is absent in peanuts. The total carbs in peanuts is around 15% which makes it an ideal protein source even for diabetics. Many essential nutrients such as magnesium, phosphorus, copper, and vitamin E are present in peanuts. In addition, peanuts have different plant compounds or phytonutrients that are required for the healthy functioning of your body.
9 Health Benefits of Peanuts
1. Healthy Heart
Various studies have proven that eating peanuts decreases the chances of suffering from any kind of heart disease. Peanuts contain nutrients that are necessary for having a healthy heart. Magnesium, copper, a healthy ratio of unsaturated fats and antioxidants like resveratrol, keep your heart in a healthy condition.
2. Good Source of Proteins
Peanuts are rich in protein content, ranging from 22–30% of its total calories. Peanut butter added on toast or crackers is a good pre-workout or mid day snack adding to the total protein. The requirement of protein, which is necessary for the growth of the children, can also be fulfilled by peanuts.
3. Helps in Weight Loss
Peanuts can be added in moderation for those looking to lose weight. The high protein content as well as the healthy unsaturated fats are not only good nutrients for weight loss but also provide high satiety value, thereby preventing one from binge eating.
4. Makes your Brain Sharper
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For a healthy as well as sharper brain, you require nutrients like vitamin B1, niacin, and folate. When you eat peanuts your body is fueled with these nutrients. As a result, your brain becomes more active and sharp.
5. Strong Bones
Ageing causes weakening of several bones present in our body. Therefore, before your bones start to lose their strength, you should focus on eating healthy food options such as peanuts. It is rich in manganese and phosphorus. These nutrients and other vitamins present in peanuts will keep up the strength of your bones, thereby aiding you in your old age.
6. Healthy Skin
Peanuts ensure smooth as well as glowing skin. Nutrients like niacin, vitamin B3 and antioxidant- oleic acid not only help to prevent wrinkles but also protect against various skin diseases.
7. Improves Vision
When it comes to maintaining eye health, some green leafy vegetables and peanuts are the best food products that can be consumed. Zinc, present in peanuts, helps the body to transfer vitamin A which is required for a clear vision. Also, vitamin E present in peanuts help in slowing down age-related macular degeneration and cataract formation.
8. Reduces the Risk of Cancer
Research has shown that eating peanuts can reduce the risk of cancer. Due to proteins and vitamin E present in the peanuts, the risk of cancer is reduced. It has a good content of resveratrol, which helps in preventing cancer with its antioxidant potential.
9. Prevents Gallstone
Around 25% of adults annually suffer from gallstone. This is a disease caused by uncontrolled cholesterol levels. Since peanuts control cholesterol, the risk of gallstone can be reduced by consuming it regularly.
Top 2 Healthy Recipes of Peanuts
1. Peanut Chaat
Ingredients:
Chili powder
Salt
Chaat masala
Turmeric
onion
Tomato
Corn
pomegranate
Chili powder
Salt
Chaat masala
Turmeric
onion
Tomato
Corn
pomegranate
Method:
Add one teaspoon of salt and turmeric to 1 cup of peanut. Add 2 cups of water and boil the mixture.
After boiling, drain the leftover water and add one-fourth cup chili powder, a pinch of salt, and a half cup of chaat masala to it.
You can also add chopped onion and tomato to the mixture to make it healthier. Add corn and pomegranate to make your peanut chaat delicious.
This can be quickly made and can be eaten as a salad along with your meals.
2 Peanut Sweet
Ingredients:
Peanuts
Ghee
Jaggery
sesame seeds
desiccated coconut powder
cardamom powder
Peanuts
Ghee
Jaggery
sesame seeds
desiccated coconut powder
cardamom powder
Method:
Roast and blend 2 cups of Peanuts. Keep a pan on low flame and add 1 teaspoon ghee and 1 cup of jaggery and keep stirring the mixture for 5 minutes.
Add blended peanut powder to this mixture after it starts to boil. Then add 2 teaspoons of sesame seeds, dry coconut, and cardamom powder to it and keep stirring this mixture on a low flame.
Transfer it to a clean bowl, when the mixture stops sticking to the pan, After the mixture is cool, make spherical shaped ladoos with your hands and serve when completely cool.
Summary
Peanuts are little parcels of basic miniature and full scale supplements. They have various wellbeing and nutritious advantages. Remembering peanuts for your eating regimen outline won't just assistance construct muscles yet additionally assist you with getting in shape. Additionally, this is one nut that can be devoured consistently because of its astounding plant-based wellspring of protein, different nutrients, minerals, and plant mixes. Nonetheless, being high in fat, this nut is high in calories and ought not be eaten in abundance.
What are the possible side effects of eating peanuts?
A. Peanuts ought to be kept away from by the individuals who have nut hypersensitivity. Also, its overabundance utilization may influence in general fat admission and expanded enemy of supplement phytic corrosive admission as well. To stay away from this, a fair eating routine is the key.
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DR. APPIAH
Dr. Appiah is a Natural Health Therapist (Naturopath) who engages the natural healing agents given by God to save lives. EAT FOOD AS MEDICINE! EAT TO LIVE, DON'T LIVE TO EAT!! FOR BOOKINGS AND MORE: WANT TO ADVERTISE YOUR PRODUCTS? WANT A PERSONAL(CERTIFIED) NATURAL MEDICINE PRACTITIONER? REACH ME DIRECTLY ON WHATSAPP +233245643615 appiahinok@gmail.com
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