10 Peanuts Benefits For Health, Nutrition, and Side Effects
Winter Season’s most amazing snack- Peanuts. They are being called by many names like groundnuts, earthnuts, and goobers all over the world. Peanuts are a kind of legume that originated in South America. The best time to eat is the winter season when you are snuggled and tucked inside the blanket and just having the hot peanuts from the oven. Peanuts are very nutritious, they are rich in proteins, fat, and vitamins. You won’t believe but peanuts the best pass time snack has even got ample peanuts benefits for health. From making memory sharp to helping in weight loss, peanuts go really long way.
So, let’s understand what are the other peanuts benefits for health of this most popular snack all over the world. Check out the blog-
Peanuts Benefits For Health
Promotes Heart Health- Eating peanuts help in making your heart healthy. It protects the heart from any coronary heart disease. Peanut helps to lower the bad cholesterol and also reduces the inflammation which can cause heart disease. They contain more of the monosaturated and polyunsaturated fats, which are good for the heart.
Helps in Weight Loss- Peanuts are full of healthy fats, vitamins, fiber, and proteins. This satisfying snack which you munch on helps to maintain the body weight of the person. Peanuts give the feeling of fullness, which reduces the consumption of calories and eventually result in weight loss. So, finally, we got a perfect snack which is full of nutrition, is tasty and also promotes weight loss.
Controls Blood Sugar- If you add peanut to your diet daily, you will notice that your blood sugar level is always in control. Having a glass of juice of peanut or eating them raw, both are good for health and controlling blood sugar levels. This fibrous snack has a lower blood sugar level.
Reduces Cancer Risk- High intake of peanuts reduces the risk of colorectal cancer. The nutrients like isoflavones, resveratrol, and phenolic acid found in peanuts have anticancer properties. They reduce the risk of cancer and keep the body healthy.
Boost Energy- Peanuts are an energy-dense snack. They are a rich source of protein and fiber. They help to convert the carbohydrates into energy. Also, peanuts contain 25% of total calories. They provide immense energy to the body.
Give Relieve from PCOS- Peanuts are rich in monosaturated fats, they help to treat PCOS. The high fiber content improves the metabolic profile of women with PCOS.
Promote Skin Health- Peanuts are loaded with Niacin, and Vitamin B3 they help to protect your skin from sunburn and damage. The zinc and vitamin E found in peanuts helps to improve the texture of the skin and make it healthy and glowing.
Improve Hair Health- Yes! You read it right, peanuts are good for hair too. They are rich in amino acids and proteins which are great for hair growth. Peanuts help in hair growth and also improve the hair texture.
Nutritional Count of Peanuts
After understanding how beneficial peanuts are for our health, skin and hair. Let us understand what actually makes it so healthy. Peanuts are packed with following nutritional count.
Energy- 567 Kcal per 100 grams. They are energy densed food.
Fiber- Its fibrous content helps to make it perfect for weight loss. There is 8.5 grams of Dietary fibers per 100 grams of peanuts.
Potassium- 705 mg per 100 grams.
Sodium- 18 mg per 100 grams
Calcium- 92 mg per 100 grams
Iron- 4.5 mg such low quantity in 100 grams.
Sugars- The sugar content is just 4.7 grams per 100 grams of peanuts.
Carbohydrate- You can find 16.13 grams of carbohydrates in 100 grams of peanuts. The reason peanuts are suitable for diabetic person is its low count of carbs.
Fats- Peanuts are rich in both mono and polyunsaturated fats. They are also used to make peanut oil.
Proteins- Peanuts are a rich source of plant based protein. There are 25.8 grams of protein per 100 grams of peanuts.
Side Effects of Peanuts
It is truly said that excess of everything is bad. Eating too much of peanuts can cause allergic reaction. Peanuts are rich in two proteins named- arachin and conarachin, both these causes the allergic reaction. Other side effects of peanuts are-
Alfatoxin Poisoning- This poisoning can be caused by eating too much of peanuts. It can cause liver cancer and liver failure. Therefore, always store the peanuts in a place with low humidity and temperature.
Allergic Reaction- Many people can have life-threatening allergic reaction from peanuts. If you feel uncomfortable after consuming peanuts, please get an immediate assistance.
How to consume Peanuts?
There are so many ways to consume peanuts for the peanuts benefits for health-
Peanut Chaat
Take 1 cucumber
1 tomoto
1 onion
Chop them all real nice
Mix them all in a bowl of peanut
Add salt, red chilli and lemon in it
Garnish it with Coriander
Raw Peanut
You can take some Peanuts
And roast them either in oven or in a vessel
Roast them until the rawness of peanut is gone.
Peanut Shake
You can grind some peanuts and make a powder of it
Add peanut powder in warm milk
Drink it
Boiled Peanut
Take some peanuts and boil them in water
Boiled peanuts have 50% less fat and their calorie content is also low.
So, above are the amazing peanuts benefits for health. Just remember excess of everything is bad, so chose the quantity wisely. This winter munch on the amazing peanuts and make yourself healthy and fit.
I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.
