9 Benefits of Peanuts Nutrition – For What it Serves For & Properties
Peanuts can be classically classified as brown because of their nutritional profile, however, it belongs to the botanical class of legumes, that is, it is related to beans, lentils, peas etc. We will explore the benefits of peanuts nutrition, showing properties for health and fitness. The scientific name of the plant that produces the peanut is Arachis hypogaea. It is native to South America and cultivated since antiquity, when it was very important for the diet of native populations in South America and Mexico, such as the Aztecs. Peanuts became quite popular all over the world when it was grown on a large scale in the United States in the 19th century.
In this article, we will cover the benefits of peanuts nutrition to human health, what their main properties are and what they do.
What good is the peanuts Nutrition?
Peanuts can be consumed in various ways and have been gaining market space in the form of peanut butter or paste. As a snack can be consumed roasted and salted or without salt. It can be added to salads and sweet and salty recipes, such as chicken chess, an oriental dish that takes peanuts.
Peanut paste can be eaten with bread (the peanut paste sandwich is extremely popular in the United States), in various types of sweet recipes such as cakes and pies, cookies, ice cream and mixed with banana and other fruits. For those who train and consume whey protein, the combination of protein and peanut paste is also very good, some brands even already market peanut paste enhanced with whey protein.
From the peanut is also extracted the peanut oil and a type of flour can be produced.
What are the properties of peanuts?
Peanuts are extremely rich in fats and proteins and with low carbohydrate load, as are most nuts. By having the great proportion of fats the peanut can be considered a food with the high caloric profile.
A 100g serving of peanut provides about 560 calories, distributed as follows: 49g fats, 26g protein, and just 16g carbohydrates. Among the fats, most are monounsaturated (52%), the polyunsaturated ones are 33% and the saturated ones 15%. Peanuts do not contain cholesterol.
Peanut is still rich in vitamins and minerals, including vitamin E and B vitamins, copper, manganese, molybdenum, phosphorus, magnesium, zinc, iron and potassium. It also contains soluble and insoluble fibers.
What are the benefits of peanuts?
The nutritional composition ensures excellent health benefits of peanuts. Here’s what it looks like:
1) Peanuts nutrition can help in weight loss
The fact that peanuts are a high-fat, high-calorie food can make associating it with weight loss seem like a contradiction. But it is not so, the peanut if consumed in moderate amounts can be a strong ally in the fight with the scale. Studies indicate that people who consume nuts (considering peanuts as nuts as well) at least twice a week are less likely to gain weight.
Consumption of fiber is also very important for those who want to lose weight, helping satiety and bowel functioning and peanut is an excellent source of fiber, contains 2g of the nutrient in two tablespoons.
Peanut also contains a combination of the three essential macronutrients – fat, protein, and carbohydrate – making it a complete meal, increasing satiety and avoiding the common sense of deprivation in restrictive diets that can lead to hunger and a craving for food.
It is a great option, in small amounts, for snacking between meals, reducing hunger and avoiding the consumption of other industrialized foods loaded with sugar and bad fats.
2) Peanuts nutrition helps in building muscle
Peanuts contain a fairly reasonable amount of protein, especially considering the fact that it is a food of plant origin. Proteins are made up of amino acids which in turn are essential for building muscle. To form muscle proteins, the body requires a good supply of amino acids, so for physical activity practitioners whose goal is to strengthen, definition or muscle hypertrophy must always be alert to ingesting a sufficient amount of protein. By including the peanuts in the diet, in the appropriate amounts, you can then benefit in this regard.
By having high caloric density, peanuts can even help athletes who need hypercaloric meals and supplements. Even for those who do not seek to increase calories, when used in the correct amount and balanced with the rest of the diet, it can give energy and physical activity, improving performance and results, whether it be weight loss or muscle building.
3) Peanuts nutrition Protect the Nervous System
In 20g of peanut, a small portion, we found about 2.5mg of niacin, or vitamin B3, which corresponds to 15% of the recommended daily intake. So the peanuts nutrition can be an excellent food source to ensure the adequate supply of this vitamin.
Regular consumption of niacin-rich foods has been indicated by studies to be protective against the development of diseases such as Alzheimer’s and the cognitive decline that occurs with advancing age.
4) Peanuts nutrition Helps Protect Against Cancer
Research has shown that because of the presence of some substances such as phytosterols, phytic acid, folic acid and resveratrol, peanuts can help prevent colon cancer, which is the third most common cancer and one of the most lethal. In a large study of more than 10 years and 20,000 volunteers eating peanuts at least twice a week was associated with a 58% lower risk of developing cancer in women and 27% in men. Therefore, the frequent consumption of this food may be another ally in the fight against this disease so serious that it is cancer.
5) Peanuts nutrition helps prevent gallstones
In another rather large study, conducted for 20 years with more than 80,000 women, it showed that those who consumed at least 28g of peanuts, peanut paste or other nuts per week had a risk of up to 25% lower biliary calculus.
6) Peanuts are rich in antioxidants
Recent research has shown that peanuts nutrition contain considerable amounts of antioxidants, approaching the amounts found in blackberries and strawberries. The most important antioxidant substances are polyphenols, especially p-coumaric acid. The concentration of this acid can be further increased by up to 22% when the peanut is toasted. It also contains vitamin E, another potent antioxidant. Antioxidants fight free radicals, whose damage to the body leads to premature aging, heart disease, and even cancer.
7) Peanuts can help prevent diabetes
Researchers have found that consuming at least 5 tablespoons of peanut butter at least 5 times a week can help reduce the risk of developing diabetes by almost 30%. The research was published in the Journal of the American Medical Association. A greater number of studies and investigations on this benefit of peanuts nutrition must be carried out, however, we can already consider the result as a potential of the food.
8) Peanuts are a source of good fats
As we have seen, most fats present in peanuts nutrition are monounsaturated or polyunsaturated, highlighting the unsaturated omega-6 fatty acid. This type of fat, also present in foods such as olive oil and avocado, is proven to be beneficial to heart health, improving levels of total cholesterol, bad cholesterol (LDL) and triglycerides. In addition, fats cannot be suppressed from the diet as many people may think, as this can greatly affect the metabolism. The key to a healthy diet is in getting the correct amount of fats, from good sources like peanuts.
9) Peanuts provide vitamins and minerals
An adequate supply of vitamins and minerals is critical to the efficiency of metabolic reactions and maintenance of health as a whole. Peanuts nutrition also contribute to providing good amounts of these nutrients, including copper, manganese, zinc, iron, selenium, vitamins E, B3, B6, B5, and folate.
The amount of manganese is quite representative, 30 g of peanuts nutrition contains approximately 0.8 mg of the mineral which corresponds to almost 40% of our daily requirement. Manganese is involved in a number of physiological processes such as removal of toxic substances from the body, tissue growth, healing, etc.