Peanuts health benefits cannot be underestimated. Several studies confirm that regular consumption of peanuts is associated with decreased mortality risks.
Organic and raw nuts (not irradiated, not pasteurized, not sugared) are very healthy but in moderate quantities. Peanuts are high in healthy fat while being on the lower end in terms of carbohydrates and proteins. Peanuts have the ideal ratio for body cells recovery and basic building blocks – peanuts’ fat insure needed daily calories, moderate amount of high quality protein and small amount of non-vegetable carbohydrates.
Peanuts (groundnuts, goobers) are classified as grain legume and oil crop (because of high oil content). It is interesting to know that the botanical definition of a “nut” is a fruit whose ovary wall becomes very hard at maturity. Using this definition we cannot call peanut “a nut” but rather a legume. It should be mentioned that for culinary purposes peanuts are usually referred to as nuts.
First domestication of peanuts was mentioned in northwestern Argentina and in southeastern Bolivia. Later cultivation spread to Peru, Ecuador, Brazil, Paraguay and Uruguay.
Peanuts are rich in essential nutrients – B vitamins, vitamin E, protein, important minerals (manganese, magnesium, phosphorus) and dietary fiber. Several peanuts health benefits are based on its phytochemicals (polyphenols). Peanuts skin is rich of resveratrol – a powerful anticancer and anti-aging substance.
Peanuts health benefits
According to some experts, peanuts:
Distort omega-3 to omega-6 ratio (as they are full of omega-6);
Can be frequently contaminated with carcinogenic mold (so called “aflatoxin”);
Commonly contaminated with pesticides.
As peanuts are considered as very healthy product, better always check the production details and purity of the product.
As peanuts are high in fat, the moderate daily use will be recommended – about 30-45 gr per day or 1-1.5 ounces per day. This amount of peanuts can provide all necessary health benefits.
Peanuts health benefits – appetite control
Peanuts can make you feel full easy and for long – it is high satiety food. It was noted that people who consume peanuts regularly, eat less than other people.
Peanuts can easily control your appetite, even if you suffer from increased appetite or binge eating or sugar addiction.
Some nutritionists recommend peanut butter for breakfast which keeps you full for long and you don’t suffer from food cravings.
Peanuts health benefits – heart health
According to scientists, peanuts can reduce risk of coronary heart disease incidence by 35%. Researchers stated that the fatty acid profile of peanuts and other important nutrients reduce the level of so called “bad cholesterol” (LDL) resulting in healthier hearts.
Peanuts health benefits – colon cancer
Colorectal cancer is one of the most common types of cancer. Several studies show that diet can play a crucial role in colon cancer prevention and protection. According to recent studies, women who ate peanuts at least 2 times per week were 58% less likely to get colon cancer. Statistics for men was different – men, who consume peanuts regularly, were 27% less likely to get colorectal. Folic acid and anticancer phytonutrients in peanuts are responsible for this excellent anticancer effect.
Peanuts health benefits – controlling blood sugar
Peanuts can slow down the absorption of carbohydrates – this is why morning breakfast peanuts can keep blood sugar levels lower during whole day.
According to recent study, replacement of one serving of red meat daily with one serving of peanuts could reduce risks of diabetes by 21%.
Generally speaking, regular moderate consumption of peanuts (preferably in the morning) can control your blood sugar levels and can also prevent in most cases diabetes development. So if you have family history of diabetes, build good relations with peanuts.
Peanuts health benefits – sodium consumption
During last decade most nutritionists recommend reduce sodium consumption or eliminate soda consumption at all. Easy to say, but difficult to implement. Sodium-restricted diets is necessary in some health conditions. And here peanuts are coming
One ounce (28-30 gr) of salted peanuts contains less sodium that an average slice of bread, a frozen waffle, or ¾ cup of bran flakes.
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Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.