How are peanuts good for you? Friends, these peanuts are the best snacks for every season. You know that peanuts are called poor’s almonds because peanuts are also rich in such nutrition.
In peanuts, we can see protein, vitamin E, vitamin b6, fiber, iron, zinc, magnesium, healthy carbs, and healthy fats like mono and polyunsaturated fats, which are very helpful to our health.
Let see how are peanuts good for you?
Peanuts are rich in iron which helps to increase hemoglobin in our blood and treats anemia disease.
Peanuts are a rich source of protein and fiber these assist in the conversion of carbohydrates into energy.
The protein content of peanuts is around 25of its total calories in the fiber and protein combination.
Also slows down the digestive process which releases steady energy into the body.
Also, read How do you use chia seeds for weight loss?
Promotes heart health:
Eating peanuts may help protect against coronary heart disease.
A study found that they may lower bad cholesterol levels which lead to plaque development in the blood vessels.
It’s also shown to reduce the inflammation that causes heart disease peanuts are rich in resveratrol and may help combat heart diseases.
A study found that regularly eating them also lowers triglycerides.
Further promoting heart health is due to the presence of monounsaturated fatty acids, folate, and magnesium.
They were also found to increase the levels of good cholesterol.
Protects against gallstones:
As their name implies gallstones are small particles that form in the gallbladder.
Certain people are at higher risk of gallstones including women, overweight individuals, and people over the age of 40, and those with a diet high in calories and refined carbohydrates.
A study found that eating high levels of nuts particularly peanuts lowered the risk of gallstones by 25.
Make sure to eat at least one serving to reduce gallstone risk.
Also, read Cumin seeds: Health benefits 2021
Supports weight loss:
There are multiple mechanisms by which peanuts can support weight loss the fiber and protein in them promotes feelings of satiety.
Although they are high in calories some of the fat in them is resistant to digestion and not fully absorbed by the body.
Eating them also results in higher resting energy expenditure increasing overall calorie burn;
including peanuts in a meal for weight loss may make it easier for you to reach your goals.
Peanuts are rich in numerous plant compounds and antioxidants.
Most of these compounds are available in its skin which should be eaten raw to get all of its benefits.
Some of the plant compounds that are readily available in peanuts include resveratrol and phytosterols that help impair the absorption of cholesterol is of flavones and physic acid found in plant seeds.
Lowers cancer risk:
A high intake of peanuts has been associated with a reduced risk of colorectal cancer.
The compound is flavones in it have anti-cancer properties.
Peanuts can also help to reduce the risk of postmenopausal breast cancer.
They were also found to prevent gastric and esophageal cancers.
However, there is a concern with respect to peanuts and cancer they might be contaminated with a family of toxins produced by certain fungi.
These toxins may increase the risk of liver cancer.
Also, read How to use chia seeds for glowing skin?
Copper is a trace mineral that is considered an essential micronutrient.
Although often overlooked in dietary considerations it is necessary for several important physiological processes.
In particular copper forms a crucial part of enzymes that govern energy production and neural activity failure.
Getting enough copper has been associated with numerous health conditions.
Even mild copper deficiency may contribute to a higher risk of cardiovascular disease.
While eating sufficient amounts of copper may lower levels of harmful cholesterol.
A quarter-cup serving of peanuts contains one microgram of copper which amounts to 47of the daily requirement for the mineral.
Good for skin and hair:
The monounsaturated fats and vitamins present in peanuts make them beneficial for the skin.
They also contain vitamin C and E that help delay visible, signs of aging.
The resveratrol in them acts as a potent anti-aging compound that also gives you clear and glowing skin.
They’re good sources of b vitamins that convert into biotin only to induce hair growth.
Helps fight depression:
Peanuts are good sources of tryptophan a compound that is important for the production of serotonin.
It’s an important brain chemical involved in mood regulation.
When you’re depressed a decreased amount of serotonin may be released from the nerve cells in the brain.
Tryptophan can help increase its production leading to better mental health.
Lowers blood sugar levels:
Adding peanuts to your meal does not spike blood sugar levels.
They have a glycemic index score of 14, which is quite low and that’s why they’re considered a diabetes superfood.
The fiber in them also helps lower blood sugar levels they also contain magnesium and other healthy oils that play a role in this aspect.
One study found that eating peanuts in the morning may control blood sugar levels throughout the day.
It’s also shown to reduce the risk of type 2 diabetes in participants.
The rich natural profile of peanuts is responsible for this which includes monounsaturated fat fiber arginine, niacin, folate, and vitamin.
Peanuts are rich in folate which has been shown to boost fertility.
A study found that eating 400 micrograms of folic acid which is present in folate boosts fertility.
It also offers excellent immunity to a newborn child and reduces the likelihood of miscarriages significantly.
Folate lowers the risk of abnormality and chances of neural or even psychological conditions greatly.
Reduces risk of Alzheimer’s disease:
Peanuts are high in vitamin e and the b vitamin, niacin in study niacin from food was found to reduce the rate of cognitive decline in adults over the age of 65.
Although supplements are not as helpful high intake of vitamin e through foods like peanuts may reduce Alzheimer’s disease by up to 70 percent.
Peanuts provide a winning combination for brain health.
Rich in biotin:
Peanuts are one of the richest dietary sources of biotin also called a vitamin, Vitamin b7 or vitamin b8 biotin is water-soluble and dissolves easily upon entering your body.
It is involved in plenty of enzymatic reactions in the body and is especially important during pregnancy.
This is because even mild biotin deficiency can increase the risk of birth defects.
Research also suggests that biotin can be useful for the treatment of multiple sclerosis diabetes and some brain conditions.
It is recommended that adults should get at least 30 micrograms of biotin per day.
Having a quarter cup serving of peanuts will give you more than 26 micrograms of this important compound.
Apart from hitting the gym regularly, it’s very important to maintain a healthy diet.
If you want to gain perfect muscles peanuts are a good supplement to a bodybuilding diet.
They are free of cholesterol and contain a good amount of proteins, dietary fiber, and essential minerals for bodybuilders.
In addition, they’re also rich in calcium which is necessary for bone growth and development.
Increased pull- lifespan:
Eating peanuts might help you live longer too.
As per research people who regularly ate any kind of nut including peanuts were less likely to die of any cause than people who rarely ate nuts.
Because the study was observational it cannot prove that peanuts were exactly what caused the lower death rates but they are definitely associated with them.
Good for children:
The benefits of peanuts for toddlers include an additional level of nutrition.
The abundance of carbohydrates, proteins, dietary fiber, vitamins, minerals, and other micronutrients contribute majorly to the growth and development of children.
You can have peanuts with your kid’s breakfast to reap its benefits.