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Peanuts are rich in monounsaturated and polyunsaturated fatty acids that reduce the risk of heart disease. They are also rich in essential plant-based proteins. The recommended daily allowance (RDA) for adult protein is 56 grams for men and 46 grams for women.

9 Amazing health benefits and Nutrition of peanuts

Peanuts are rich in essential nutrients with various health benefits. These also are referred to as peanuts, guar, and earth nuts and are usually eaten roasted or in their raw form. Peanuts are high in calories and contain 20 amino acids, which are rich in arginine, which stimulates the immune system. In addition, they are rich in a number of vitamins, minerals, and plant compounds that are used to treat many ailments. Peanuts can improve heart health, help with weight loss, prevent gallbladder and help control blood sugar. In this article, we discuss the potential health benefits of peanuts, their nutritional profile, and the possible side effects they cause.

Nutritious profile of peanuts:

According to the US Department of Agriculture, 100 grams of peanuts contain:

Energy - 567 kcal
Protein - 25.8 g
Dietary fiber - 8.5 g
Carbohydrates - 16.13 g
Sugar - 4.72 g Iron - 4.5 mg
Calcium - 92 mg
Sodium - 18 mg
Potassium - 705 mg

**Peanuts are rich in several vitamins and minerals.

1. Vitamin E,

2. Vitamin B1 (Thiamine),

3. Vitamin B3 (Niacin),

4. Vitamin B9 (Folate),

5. Biotin,

6. Copper,

7. Magnesium,

8. Manganese and Phosphorus.

These are all necessary to maintain the body’s metabolism and reduce the risk of several diseases.

Peanuts are rich in monounsaturated and polyunsaturated fatty acids that reduce the risk of heart disease. They are also rich in essential plant-based proteins. The recommended daily allowance (RDA) for adult protein is 56 grams for men and 46 grams for women.

1. Promote and prevent heart health

Eating peanuts protects against coronary heart disease (CHD). A study conducted by the Harvard School of Public Health found that peanuts can lower bad cholesterol (LDL) levels. Bad cholesterol leads to the development of plaque in the blood vessels and peanuts can prevent this. A study conducted on rats further stated that polyphenol-rich peanut skin extract can reduce inflammation as a cause of heart disease.

Peanuts have the antioxidant properties of resveratrol which can help in the fight against heart disease. This is why peanuts have the same cardioprotective effect as other foods with resveratrol.

A study conducted by Purdue University found that regular peanut consumption also lowers triglycerides, which further improves heart disease. This effect can be attributed to the presence of monounsaturated fatty acids, folate, and magnesium. In addition, a study on rats conducted by Marmara University (Turkey) found that peanuts increased good cholesterol levels. However, further studies are needed to understand this effect of peanuts.

2. Prevent gallbladder

Eating peanuts reduces the risk of the gallbladder. A a study conducted by Harvard Medical School and Brigham and Women's Hospital (Boston) found that eating peanuts can reduce the risk of gallbladder disease. Men who drink five or more units of nuts (including peanuts) a week have a lower risk of gallbladder disease.

Women who take five or more units of nuts a week reduce the risk of cholecystectomy. However, long-term study is needed to understand the benefit of peanuts.

3. Reduce the risk of cancer

Consumption of high doses of peanuts (including other nuts) is associated with a reduced risk of colorectal cancer. The is flavones, resveratrol and phenolic acids found in peanuts have anticancer properties that can help reduce the risk of cancer.

A study conducted in the Netherlands found that eating peanuts was also associated with a higher risk of postmenopausal breast cancer. Peanuts have also been found to prevent gastric and esophageal cancer in older American adults. When compared, people who did not consume any nuts or peanut butter had the highest risk of developing this cancer.

But there is a concern about peanuts and cancer. Peanuts can be contaminated with aflatoxins, a family of toxins produced by some fungi. These toxins can increase the risk of liver cancer. A study conducted by the University of Georgia (USA) found that the resveratrol found in peanuts has powerful antioxidant properties that help reduce the risk of cancer.

4. Blood Sugar Control

Peanuts or peanut butter in the diet do not raise blood sugar levels. Taking these with a higher GL diet (such as a bagel or a glass of juice) can stabilize your blood sugar levels. Peanuts have a GI (glycemic index) score of 14. Although peanuts have a GI of 14 (on a 100-point scale), their GL (glycemic load, which tells you what a particular food will do to your sugar level) is correct. That's why the American Diabetes Association names peanuts as a diabetes superfood. The fiber in peanuts also helps lower blood glucose levels. They contain magnesium and other healthy oils that play a role in this.

A study conducted by the Federal University of Vicosia (Brazil) on obese women found that eating peanut butter or peanut butter right in the morning can control blood sugar levels throughout the day. Another study, conducted by the Harvard School of Public Health, found that high intake of peanuts and peanut butter helped reduce the risk of type 2 diabetes in women.

Additionally, a daily diet rich in peanuts over 24 weeks can improve the health parameters of patients with type 2 diabetes. The rich nutritional profile of peanuts is responsible for this, which includes monounsaturated fat, fiber, arginine, niacin, folate and vitamin E.

5. Erectile dysfunction

Peanuts are rich in arginine, an important aminoalkanoic acid. Arginine has been extensively studied as a possible treatment for erectile dysfunction.

Further research is needed to determine if arginine alone can help treat erectile dysfunction. However, studies confirm that oral administration of this amino acid mixed with an herbal supplement can treat erectile dysfunction.

6. Antioxidant properties

Peanuts are rich in plant compounds and antioxidants. Most of these compounds are found in peanut skin which should be eaten raw to get all its benefits. Plant compounds that are readily available in peanuts include resveratrol, vatic acid, and phytosterols, which help impair the absorption of cholesterol, is flavones, and phytic acid found in plant seeds.

7. Promote skin health

According to the Vice-Chancellor, eating peanuts can protect your skin from sunburn and damage. The vitamin E, magnesium, and zinc found in peanuts can fight bacteria and brighten your skin. The antioxidant beta carotene found in peanuts can also help improve skin health. However, research on this topic is limited.

8. Improve Hair Health

There is a scarcity of research projects linking peanuts to hair growth. As peanuts contain all the amino acids and much protein, they'll be an honest supplement to a diet for hair growth.

Peanuts are replete with nutrients. They are nutritionally dense and healthy. In the following section, we'll check out the nutritional profile of peanuts.

9. Help protect against Alzheimer's disease

Foods rich in niacin, such as peanuts, can protect against Alzheimer's and age-related cognitive decline. Peanuts are a great source of niacin and vitamin E, both of which have been shown to protect against Alzheimer's disease. A study conducted on 4,000 people aged 65 and over found that niacin from food slows the rate of cognitive decline.