Peanuts come in multiple forms, including salted, roasted, chocolate-coated, and peanut butter. They are the most nutritious dry fruit for health benefits. Besides their healthy nutritional profile, peanuts are a good source of calories. Thus, they are most advantageous when enjoyed in moderation.
What are the Peanuts?
These crunchy, mouth-watering, and smooth nuts are little nuggets with multiple health advantages. They make for a great snack any time. Peanuts are high in many micro and macronutrients that benefit our health.
Other than health and nutrition advantages, peanuts also taste mouthwatering. Also, peanuts are more inexpensive than other nuts and are adaptable ingredients for many dishes and snacks.
Nutrition Value of Peanuts
Macronutrients
- fiber
- Sugars
- protein
- carbohydrate
Fats
- polyunsaturated fats
- monounsaturated fats
- saturated fats
Minerals
- potassium
- phosphorous
- magnesium
- iron
- Zinc
- Calcium
- sodium
Vitamins
- vitamin B-1 (thiamine)
- vitamin B-6 (pyridoxine)
- vitamin B-3 (niacin)
- vitamin E (alpha-tocopherol)
- riboflavin (vitamin B-2)
- folate (vitamin B-9)
Health Benefits of Peanuts
Healthy Heart
Some studies have proven that consuming peanuts reduces the possibility of heart disorders. Peanuts contain nutrients essential for a healthy heart. They contain copper, magnesium, a healthy ratio of unsaturated fats, and antioxidants such as resveratrol. Peanuts are also a good source of monounsaturated fats, protein, and fiber that decrease cholesterol levels. This dry fruit is also rich in amino acids and antioxidants that secure the arteries’ inner lining, thus saving against heart disorders such as atherosclerosis.
It is a good source of protein.
Peanuts are high in protein, around 22–30% of their total calories. Protein assists in building muscle mass and boosts muscle development while maintaining bone health. Peanut butter added on toast or crackers is a great pre-workout or breakfast involving total protein. The need for protein, which is essential for children’s development, can be fulfilled by peanuts.
Helps in Weight Loss
If you are trying to lose weight, you may add peanuts to your daily diet chart because Peanuts are delicious dry fruits for weight loss. The protein-rich content and healthy unsaturated fats are the proper nutrients for weight loss and equip high satiety value, thereby stopping one from binge consuming. In addition, protein decreases the level of Ghrelin- the hunger hormone- and boosts the production of Peptide YY, a hormone responsible for making you sense complete.
Sharpening your Brain
It would be best to have nutrients such as niacin, vitamin B1, and folate for a healthy and more intelligent brain. When you consume peanuts, your body is fueled with these nutrients. Vitamin B1 Niacin can also assist one in avoiding age-related cognitive drop and infections such as Alzheimer’s.
Peanuts are packed with resveratrol, a bioactive ingredient that improves cognitive capabilities and oral fluency. Polyphenols in peanuts are called mood food and help with mental and psychiatric disorders.
Strong Bones
Aging causes the weakening of many bones present in our body. Hence, before your bones lose their power, you should concentrate on healthy food choices like peanuts. It is high in phosphorus and manganese.
