Peanuts are one of the cheapest nuts and are usually enjoyed in the winters. But these nuts contain innumerous health benefits. They are rich in energy and contain many vitamins, minerals and antioxidants which are required for the good health. They can be eaten salted, dry roasted, boiled and even raw. Some of the health benefits of peanuts are:
• Peanuts are rich in vitamin E which is an antioxidant and reduces the oxidative stress which is caused by the free radicals in the body and maintain the integrity of cell membranes.
• Peanuts are rich in folate which is required for the cell division in the body especially in the pregnancy. Folate helps to prevent neurological deficiencies in the new born.
• Peanuts contains good amount of protein which is required for the wear and tear of the tissues and to maintain the muscle mass. Proteins are basic nutrients required for the growth and development of the body.
• Peanuts are a good source of tryptophan (an essential amino acid) which is necessary for the production of serotonin. Serotonin regulates the mood thus helpful for the persons suffering from depression.
• Peanuts have niacin which is also known as Vitamin B3 which boosts the memory and improve the brain function.
• Peanuts are also rich in B complex vitamins like thiamine, riboflavin and niacin which are required for the overall functioning of the body. They are also very beneficial for good skin and hair.
• Copper present in peanuts helps to reduce the LDL which is bad cholesterol and can cause cardiovascular diseases. It also enhances the HDL which is good cholesterol. Copper is also an essential mineral for the production of hemoglobin, collagen, elastin and melanin.
• Peanuts contain polyphenols which are antioxidants and found to have protective function against cancers.
• Manganese in peanuts helps in the formation of bone, cartilage and collagen. It also helps in the fat and carbohydrate metabolism, regulation of blood glucose levels and calcium absorption.
• Peanuts contain healthy fats like monounsaturated and polyunsaturated fatty acids which helps to lower the bad cholesterol level and decrease the fat stores and triglycerides.
• Peanuts also contain good amounts of fiber which helps in the proper digestion and for the regulation of certain processes in the body.
Nutritional value of 100 gm of Peanut as per Nutritive value of Indian foods
• Moisture (g):3.0
• Protein (g):25.3
• Fat (g):40.1
• Minerals (g):2.4
• Crude Fiber (g):3.1
• Carbohydrates (g):26.1
• Energy (Kcal):567
• Calcium (mg):90
• Phosphorus (mg):350
• Iron (mg):2.5
• Carotene (mcg):37
• Thiamine (mg):0.90
• Riboflavin (mg):0.13
• Niacin (mg):19.9
• Folic Acid (free) (mcg):16.0
• Folic Acid (Total) (mcg):20.0
Peanuts are available in the market all the times. In stores different forms of peanuts are available like shelled, unshelled, salted and sweetened. Try to buy unshelled nuts instead of processed ones and they should be free from cracks, mold, spots and rancid smell.
• One should not take too much of nuts at a time as they are high in energy.
• If you are allergic to peanuts then please don’t try them.
• Salted and fried varities should be avoided especially by the heart and B.P. patients.