We all love different dishes that are crafted with innovation. But have you ever wondered why Peanuts can be a great source of snacks – it is rich in nutritional value and dipped with great benefits?
The small size of peanuts contains loads of nutritional value and protein which brings significant energy and value to the body. Do you want to know and explore about the benefits of peanuts? But before moving out to the nutritional benefits, here is the nutritional value of the peanuts that you should know.
Nutritional Value of Peanuts
Do you know that peanuts are rich in protein, healthy fats, minerals, and vitamins? A 100 gram of peanuts contains 567 calories which keeps your fill.
| Macronutrients | protein carbohydrate fiber sugars |
25.8 g 16.13 g 8.5 g 4.72 g |
| Fats | monounsaturated fats polyunsaturated fats saturated fats |
24.43 g 15.56 g 6.28 g |
| Minerals | potassium phosphorous magnesium calcium sodium iron zinc |
705 mg 376 mg 168 mg 92 mg 18 mg 4.58 mg 3.27 mg |
| Vitamins | vitamin B-3 (niacin) vitamin E (alpha-tocopherol) vitamin B-1 (thiamine) vitamin B-6 (pyridoxine) riboflavin (vitamin B-2) folate (vitamin B-9) |
12.07 mg 8.33 mg 0.64 mg 0.35 mg 0.14 mg 240 mcg |
Nutritional Benefits of Peanuts
Do you know an interesting fact about peanuts – it does not belong to the nut family but are considered as legumes like green peas, soybeans, and lentils. It helps you in weight loss and contains a high protein content of 22%-30% calories. From muscle growth to its repair and maintenance – peanuts are a valuable aspect of your workout regime.
Here are all the nutritional benefits of peanuts that you should know:
Benefit 1 – Healthy Heart
Due to its high unsaturated fat content, walnuts and almonds have received a lot of attention as “heart-healthy” foods. However, studies indicate that peanuts are just as beneficial to heart health as more costly nuts. Because they reduce cholesterol, and thus, peanuts can prevent & help in dealing with heart disease. They can also lower your risk of a heart attack or stroke and prevent tiny blood clots from forming.
Benefit 2 – Weight Loss & Management
High-protein foods can help you feel satisfied on fewer calories. In terms of protein content, peanuts rank second only to almonds among nuts. Research indicates that individuals consuming a moderate quantity of peanuts in their diet won’t experience weight gain from them. Peanuts might aid in their weight loss.
Benefit 3 – Gallstones Prevention
In the US, gallstones afflict between 10 and 25 percent of adults. Regular peanut consumption may lower the risk of gallstones in both men and women. Given that cholesterol makes up most gallstones, peanuts’ ability to lower cholesterol could be the reason.
Benefit 4 – Longer Life Span
Consuming peanuts may also extend your life. Those who regularly ate nuts of any kind—including peanuts—were found to have a lower risk of dying from any cause than those who ate them infrequently. Although the study was observational in nature, it is possible that peanuts did not directly cause the lower death rates, but they are unquestionably linked to them.
Benefit 5 – Lower Diabetes Risk and Inflammation
Since peanuts have a low glycemic index, eating them won’t result in a blood sugar spike. Consuming peanuts can reduce a woman’s risk of developing type 2 diabetes. Peanuts are a good source of dietary fibre, which supports a healthy digestive system and helps lower inflammation throughout the body.
Benefit 6 – Makes your memory sharp
You need nutrients like vitamin B1, niacin, and folate for a healthy and more intelligent brain. Your body gets these nutrients from eating peanuts. Your brain becomes sharper and more active as a result. Additionally helpful in preventing age-related cognitive decline and diseases such as Alzheimer’s are niacin and vitamin B1. Peanuts are loaded with a bioactive ingredient called resveratrol. Resveratrol enhances verbal fluency and cognitive function. Polyphenols present in nuts, which are also known as “mood food,” support mental and cognitive health issues.
Benefit 7 – Healthy Skin & Bone
Resveratrol and monounsaturated fats found in peanuts not only help to clear up skin but also remove toxins from the body that cause it to look oily and lifeless. Resveratrol also postpones wrinkles, fine lines, and dark spots, which are indicators of aging. Additionally, it has been shown to treat skin conditions like eczema and psoriasis. Vitamins C and E found in peanuts offer defense against the sun’s UV rays and any ensuing damage. Additionally, vitamin C gives skin elasticity, which makes it appear younger and more radiant.
Many of the bones in our bodies weaken as we get older. Thus, you should concentrate on eating nutritious foods like peanuts before your bones begin to weaken. It has a lot of phosphorus and manganese. These minerals and additional vitamins found in peanuts will maintain the strength of your bones, which will benefit you as you age.
Ending Note
Various health advantages are offered by peanuts as they lower the chance of heart disease and support heart health. This is made possible by nutrients like antioxidants, copper, and magnesium. They help maintain healthy bones and muscles because they are a good source of protein. Because they provide satiety and lower hunger
