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Health Benefits of Peanuts

Health Benefits of Peanuts

by Aklima Akter Rumee

Peanuts are one of the most commonly eaten nuts in the world and for good reason. They are loaded with nutrients like protein, dietary fiber, vitamin B6 and copper, which is why they are so beneficial to our health. Peanuts can be consumed raw or roasted, salted or unsalted. You can include peanuts in a variety of different dishes from trail mix to peanut butter and much more. Peanuts are packed with nutrients and have even been found to help lower blood pressure and protect against heart disease as well as some forms of cancer. That’s why it’s crucial that we eat plenty of peanuts on a regular basis! In this article, we will discuss 5 Health Benefits of Peanuts as well as 5 Ways to Prepare Them!

Peanuts

peanuts in shell in a basket

One ounce (28.35 grams) of raw peanuts contains roughly (41):

  • Calories: 162
  • Fat: 13.5 grams
  • Protein: 7 grams
  • Carbs: 6 grams
  • Fiber: 2.5 grams
  • Vitamin B3 (niacin): 23% of the DV
  • Vitamin B9 (folate): 17% of the DV
  • Magnesium: 12% of the DV

Benefits of Eating Peanuts

– Raw Peanuts: Rich in minerals like manganese, copper and vitamins like B2, B3, B5 and B6. Manganese helps increase blood flow, which reduces the risk of blood clots and may help prevent certain cancers. Copper is a nutrient that is necessary for metabolism and is also essential for brain and nerve health. B vitamins are essential nutrients that help with metabolism and also with antioxidant production. – Roasted Peanuts: Roasting peanuts releases lectins and anthocyanin pigments that provide anti-inflammatory and anti-oxidative effects. Lectins are molecules that bind to receptors on the cells and can potentially cause damage to the body. – Raw Peanuts: Peanuts are high in monounsaturated fats that are heart-healthy while polyunsaturated fats can help reduce LDL cholesterol and increase HDL. – Roasted Peanuts: Studies have found that consuming peanuts has the potential to lower blood pressure and protect against heart disease. – Raw Peanuts: Raw peanuts are rich in antioxidants that can help ward off degenerative diseases like dementia and Alzheimer’s.

Ways to Prepare Peanuts

– Roasted Raw Peanuts: Roast raw peanuts for 5 minutes in a pan and then mash them with a fork to create a paste. – Raw Raw Peanuts: Raw peanuts can be consumed raw or can be blanched and then mashed to create a paste. – Shelled Raw Peanuts: You can also consume raw or roasted peanuts as-is. Shelled peanuts are typically hulled before being roasted. – Raw Roasted Peanuts: You can also mash roasted raw peanuts. You can also crush roasted raw peanuts and make peanut butter out of them. – Raw Salted Peanuts: You can also consume raw salted peanuts as-is while adding salt yourself or prepare a peanut sauce. – Raw Salted Roasted Peanuts: You can also consume raw salted roasted peanuts as-is while adding salt yourself or prepare a peanut sauce.

Which Type of Peanut Should You Eat?

– Raw Peanuts: Raw peanuts are soaked in water for 12 to 24 hours and then consumed as-is. – Shelled Peanuts: Shelled peanuts are typically roasted and then mashed or consumed raw. – Raw Salted Peanuts: Salted raw peanuts are also consumed raw. – Raw Salted Roasted Peanuts: Roasted peanuts are then salted and then consumed raw or roasted. – Roasted Peanuts: Roasted peanuts are salted and then consumed as-is.

Health Benefits of Raw Peanuts

– Rich in Fats: Raw peanuts are rich in monounsaturated fats that can help reduce LDL cholesterol and increase HDL, making them a heart-healthy food. – High in Protein: Raw peanuts are packed with protein and can help keep you satiated while aiding muscle growth and maintenance. – Potent Antioxidants: Raw peanuts are rich in antioxidants like vitamin B6, vitamin C, manganese and selenium, which are potent anti-oxidants that can help protect against degenerative diseases like heart disease and dementia. – Healthy Blood Pressure: Peanuts can lower blood pressure due to the high potassium content in them, making them a great option for people with high blood pressure. – Strong Immune System: Raw peanuts contain immunoglobulins or IgA antibodies that can help build a strong immune system. – Healthy Skin: Raw peanuts contain a lot of vitamin E that can help with skin health and ward off signs of aging like wrinkles and sun damage. – Rich in Potassium: Potassium can help lower blood pressure and reduce the risk of developing heart disease and strokes.

Health Benefits of Roasted Peanuts

– Potent Antioxidants: Roasted peanuts are rich in antioxidants like vitamin B6, vitamin C, manganose and selenium, which are potent anti-oxidants that can help protect against degenerative diseases like heart disease and dementia. – Healthy Blood Pressure: Peanuts can lower blood pressure due to the high potassium content in them, making them a great option for people with high blood pressure. – Strong Immune System: Roasted peanuts contain immunoglobulins or IgA antibodies that can help build a strong immune system. – Healthy Skin: Peanut skins are rich in essential minerals like manganese and copper, which can help with skin health and ward off signs of aging like wrinkles and sun damage. – Potassium: Potassium is essential for regulating blood pressure and heart rate, making peanuts a great source of this mineral.

Health Benefit of Salted Peanuts

– Potent Antioxidants: Peanuts are rich in antioxidants like vitamin B6, vitamin C, manganose and selenium, which are potent anti-oxidants that can help protect against degenerative diseases like heart disease and dementia. – Potent Binder: Peanuts are rich in minerals like manganese and copper and also contain phytic acid that can bind to minerals like iron and bring them out of the body, making them a potent binder. – Healthy Blood Pressure: Peanuts are a great source of potassium, which can help lower blood pressure by reducing the amount of sodium in the body. – Healthy Skin: Peanuts are rich in minerals like manganese, copper and magnesium that can help with skin health and ward off signs of aging like wrinkles and sun damage. – Strong Immune System: Peanuts are rich in Vitamin B6, which can aid in the development of antibodies and also help build a strong immune system.

Conclusion

Health benefits aside, peanuts are also an excellent source of protein and essential minerals like zinc, iron and magnesium. Not to mention, they are also rich in monounsaturated fats that can help reduce LDL cholesterol and increase HDL levels in the blood, making them a heart-healthy food! With such a rich nutrient-packed and tasty snack, it’s important to make sure you consume them regularly. Luckily, they can easily be incorporated into many types of dishes.

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Source: All information and image sources from self-research & Amazon.com

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