Peanuts are delicious foods that young people, children, and even adults consume.
They are perfect for gatherings, friend meetups, and sometimes even as a quick meal.
Despite the love many have for this type of legume, some might not be aware of its nutritional value, its nutrients, and its positive effects on heart health and overall body wellness.
In this article on evercare, we will explore the essential benefits of peanuts and how the proteins and vitamins they contain can encourage you to incorporate them into your daily meals.
However, it’s important to consume them in moderation to avoid any potentially harmful effects.
Nutritional Value of Peanuts
Peanuts are a type of legume grown in South America and are known as Peanut in English.
They can be consumed raw or roasted and salted to turn into a type of nut, and they can also be ground into peanut butter, which has become a delicious breakfast meal or snack after workouts.
Some people also use peanut oil or flour in various meals, desserts, sauces, and more.
Given their nutritional content, it's recommended to eat peanuts daily, but in moderation, to avoid any negative effects caused by overconsumption.
But do you know the nutritional value of peanuts and why they provide so much energy?
Peanuts are rich in protein and healthy fats, and they also contain a significant amount of vitamins that boost overall body health, especially the immune system.
Here’s the nutritional breakdown of 100 grams of raw peanuts:
- Calories: 567 kcal
- Protein: 25.8 grams
- Water: 7%
- Fat: 49.2 grams
- Saturated fat: 6.28 grams
- Monounsaturated fat: 24.43 grams
- Polyunsaturated fat: 15.56 grams
- Sugar: 4.7 grams
- Carbohydrates: 16.1 grams
Peanuts also contain a variety of vitamins, minerals, and antioxidants beneficial to the body, including:
- Folate
- Niacin
- Riboflavin
- Omega-6 fatty acids
- Pantothenic acid
- Pyridoxine (Vitamin B6)
- Thiamine (Vitamin B1)
- Dietary fiber
- Vitamin A.
- Vitamin E
- Vitamin C
- Zinc.
- Magnesium
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Benefits of Peanuts for the Body
The vitamins, antioxidants, and healthy fats found in peanuts can help improve health and protect against several diseases when consumed in moderation on a daily basis.
Here are some of the benefits peanuts offer:
- Peanuts and Type 2 Diabetes:
Peanut butter contains a significant amount of unsaturated fats that help reduce the risk of Type 2 diabetes and improve insulin sensitivity.
- Peanuts for Cholesterol:
While consuming foods high in fats can lead to elevated cholesterol levels, the fats found in peanuts and peanut butter can help lower cholesterol, reducing the risk of heart disease and vascular issues.
- Peanuts and Cancer:
Peanuts are rich in antioxidants that may reduce the risk of various types of cancer, including colon cancer, rectal cancer, breast cancer, and liver cancer.
- Peanuts and Polycystic Ovary Syndrome (PCOS):
Women with PCOS may alleviate symptoms by incorporating a healthy portion of peanuts into their diet due to their beneficial unsaturated fats.
- Peanuts for Skin Health:
Peanuts contain vitamins like Vitamin E, zinc, and magnesium, which help combat bacteria that can affect the skin.
Additionally, the antioxidants in peanuts protect the skin from sunburn and improve its overall appearance.
- Peanuts for Hair Health:
Contrary to what one might expect, peanuts have a positive effect on hair health due to the amino acids and proteins they contain, which promote hair growth and reduce hair loss.
- Peanuts and Gallstones:
Peanuts can reduce the likelihood of developing gallstones, which may be caused by certain medications or excessive body weight.
- Peanuts and Weight Loss:
A moderate serving of peanuts between meals can serve as a healthy snack that helps curb hunger, reducing the desire for unhealthy foods and supporting a healthy diet to prevent weight gain.
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Peanut Side Effects
Despite the numerous health benefits peanuts offer, especially in preventing various diseases like cancer, they can have a negative impact when consumed in excess or without moderation.
Some individuals may also experience adverse effects, particularly those with specific allergies.
Here are the main side effects of peanuts:
- Peanuts can interfere with the body's ability to absorb important minerals such as iron and zinc, especially in vegetarians who do not consume meat.
- Storing peanuts in areas with high humidity or heat can cause them to develop mold that produces aflatoxin, which can lead to liver problems, including cancer.
- People with peanut allergies may experience symptoms like nausea, nasal congestion, tingling, itching, and even rashes.
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FAQs about Peanuts
What happens when you eat peanuts daily?
Overconsuming peanuts can lead to weight gain due to the high calorie content.
Which is better: raw or roasted peanuts?
Roasting peanuts is a healthy way to consume them.
How much nuts should you eat daily?
It’s recommended to consume no more than a handful of nuts daily (around 30 grams) to gain their benefits without overdoing it.
When is the best time to eat peanuts?
A small portion of peanuts can be consumed in the evening as a healthy snack.
