The use of peanuts has gained popularity in improving health. Peanuts are rich in many nutrients that make various foods tasty and contribute to your health. This article describes the general information about the health benefits of peanuts.
What is Peanut?
Peanuts are rich in essential nutrients with many health benefits. Peanuts are plants in the Fabaceae family. It grows extensively in the tropics and subtropics, important for small and large commercial producers. Peanuts are also known as groundnuts, goobers, and earth nuts. Peanut contains vitamins, minerals and plant compounds that are used to treat many diseases. Peanuts can promote heart health, promote weight loss, prevent gallstones, and help control blood sugar.
Plant Description
The peanut is an annual herbaceous plant that grows to a height of 30 to 50 cm (12 to 20 inches). Peanut plants are small and usually erect. Thin-stemmed plants. The leaves are arranged in alternate pairs and are attached leaf-like to the petiole. Peanut plants produce yellow, orange, cream, or white flowers. The leaves can be up to 10 cm (4 inches) long and contain 1 to 5 seeds. As an annual plant, it lives only one extended season. Peanuts develop underground.
Nutritional value per 100 g of Peanut/Arachis hypogaea
| Nutrition | Value |
| Energy | 2,385 kj (570 kcal) |
| Carbohydrates | 21 g |
| Sugar | 0.0 g |
| Dietary fiber | 9 g |
| Fat | 48 g |
| Saturated | 7 g |
| Monounsaturated | 24 g |
| Polyunsaturated | 16 g |
| Protein | 25 g g |
| Tryptophan | 0.2445 g |
| Threonine | 0.859 g |
| Isoleucine | 0.882 g |
| Leucine | 1.627 g |
| Lysine | 0.901 g |
| Methionine | 0.308 g |
| Cystine | 0.322 g |
| Phenylalanine | 1.300 g |
| Tyrosine | 1.020 g |
| Valine | 1.052 g |
| Arginine | 3.001 g |
| Histidine | 0.634 g |
| Alanine | 0.997 g |
| Aspartic acid | 3.060 g |
| Glutamic acid | 5.243 g |
| Glycine | 1.512 g |
| Proline | 1.107 g |
| Serine | 1.236 g |
Nutritional value of vitamins per 100 g of Peanut/Arachis hypogaea
| Vitamins | Quantity% DV† |
| Thiamine (B1) | 52% 0.6 mg |
| Riboflavin (B2) | 25% 0.3 mg |
| Niacin (B3) | 86% 12.9 mg |
| Pantothenic acid (B5) | 36% 1.8 mg |
| Vitamin B6 | 23% 0.3 mg |
| Folate (B9) | 62% 246 μg |
| Vitamin C | 0% 0.0 mg |
| Vitamin E | 44% 6.6 mg |
Nutritional value of minerals per 100 g of Peanut/Arachis hypogaea
| Minerals | Quantity% DV† |
| Calcium | 6% 62 mg |
| Iron | 15% 2 mg |
| Magnesium | 52% 184 mg |
| Manganese | 95% 2.0 mg |
| Phosphorus | 48% 336 mg |
| Potassium | 7% 332 mg |
| Zinc | 35% 3.3 mg |
Other Constituents per 100 g of Peanut/Arachis hypogaea
| Other constituents | Quantity |
| Water | 4.26 g |
Scientific Classification of Peanut/Arachis Hypogaea
- Kingdom: Plantae
- Clade: Tracheophytes
- Clade: Angiosperms
- Clade: Eudicots
- Clade: Rosids
- Order: Fabales
- Family: Fabaceae
- Genus: Arachis
- Species: A. Hypogaea
- Scientific name: Arachis hypogaea
Benefits of Peanuts
1. Healthy heart
Various studies have shown that eating peanuts reduces the risk of developing any type of heart disease. Peanut contains nutrients that are essential for a healthy heart. A healthy ratio of magnesium, copper, unsaturated fats and antioxidants like resveratrol, keeps your heart in a healthy state.
2. Good source of protein
Peanuts are rich in protein. Peanut butter added to toast or crackers is a great midday snack that adds total protein. Peanuts can also benefits the protein requirements of children for their development.
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3. Helps in weight loss
For those looking to lose weight, peanuts can be added in limited quantities. The high protein content and also healthy unsaturated fats are simply good nutrition for weight loss as well as providing high satiety value.
4. Improves brain functions
For a healthy and sharp brain, you need nutrients like vitamin B1, niacin and folate. When you eat peanuts, your body is fueled by these nutrients. As a result, your brain becomes more active and sharp.
5. Strong bones
Aging weakens several bones in your body. Hence, before your bones start losing strength, you should focus on healthy food options such as eating peanuts. It is rich in manganese and phosphorus. These nutrients and other vitamins in peanuts will maintain the strength of your bones, thus helping you in your old age.
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6. Healthy skin
Peanuts ensure smooth and also radiant skin. Nutrients like niacin, vitamin B3 and the antioxidant oleic acid not only help prevent wrinkles but also protect against various skin diseases. Regular consumption of peanuts gives the skin a vibrant glow.
7. Improves vision
When it comes to maintaining eye health, some green vegetables and nuts are the best food items that you can eat. The zinc in peanuts benefits the body transfer vitamin A which is needed for clear vision. Also, vitamin E in peanuts helps reduce age-related macular degeneration and cataract formation.
8. Lower risk of cancer
Research shows that eating peanuts can reduce cancer risk. Due to the protein and vitamin E in peanuts, the risk of cancer is reduced. (1) It is a good source of resveratrol, which helps prevent cancer with its antioxidant potential.
9. Prevent gallstones
About 25% of adults suffer from gallstones annually. This is a disease caused by uncontrolled cholesterol levels. Since peanuts control cholesterol, regular consumption can reduce the risk of gallstones.
10. Control hair fall
These tiny wonder peanuts are a good source of vitamin C, which helps boost the immune system and prevent hair loss. Regular consumption of peanuts increases collagen production, strengthens hair follicles, prevents balding and contributes to hair growth.
11. Child growth
For healthy bones and muscles, have your child eat a few fried or cooked peanuts. A rich source of protein, peanuts aid digestion, increase metabolic activity, and contribute to building muscle and strong bones.
Read Also: Hazelnuts – 11 Ways Benefits Your Health
12. Prevent Alzheimer’s
Providing important nutrients like niacin, vitamin E, protein and healthy fatty acids, peanuts are well known to prevent Alzheimer’s disease and age-related cognitive decline. In brain-friendly nutrition, single peanuts contain effective compounds that are beneficial for improving memory, strengthening cognition, and warding off symptoms of dementia.
13. Lower diabetes risk
Peanuts are a low-glycemic food, which means eating them will not spike your blood sugar levels. Studies show that eating peanuts can reduce the risk of type 2 diabetes in women.
14. Reduce inflammation
Peanuts are a good source of fiber, which helps reduce inflammation throughout your body and also helps your digestive system.
Uses of Peanut
Peanuts can be eaten raw, fried, boiled, pounded, or made into peanut butter. You can add peanut paste in curries, meat dishes, and soups. Add fried peanuts to your salad and can be added to fried dishes. You can add peanut butter to shakes and smoothies or healthy puddings. Adding peanut butter to bread toast or using it as a sauce with meat delicacies also makes for a healthy and delicious meal. Peanuts are also used in various sweet dishes, sweets, chocolates, etc.
Side effects of Peanut
Peanuts have many benefits and excessive use can be harmful to the body. The side effects of eating excess peanuts are given below:
- Allergies
- Weight gain
- Nutrient deficiency
- Mineral absorption issues
- High blood pressure
- Runny nose
- Skin reactions such as itching, hives, redness, or swelling
- Tingling in the mouth and throat
- Digestive problems, such as Diarrhea, vomiting, or nausea
- Tightening of the throat
- Shortness of breath or wheezing
Therefore, peanuts should be used in the right amount considering their advantages and disadvantages as excessive use of any ingredient can harm our health. The above information is provided for general information purposes only. It is recommended to consult a doctor before using peanuts in treatment.
Conclusion
The information discussed in this article has introduced you to the health benefits of peanuts. In this article you will learn about the benefits, harms, uses, and information of peanuts. I hope the information mentioned in this article will be useful to you. Thank you!
FAQ
1. What are peanuts good for?
Ans: Peanuts contain vitamins, minerals, and plant compounds that are used to treat many diseases. Peanuts can promote heart health, and weight loss, prevent gallstones and help control blood sugar.
2. Are peanuts good for the skin?
Ans: Peanuts ensure smooth and also radiant skin. Nutrients like niacin, vitamin B3 and the antioxidant oleic acid not only help prevent wrinkles but also protect against various skin diseases. Regular consumption of peanuts gives the skin a vibrant glow.
3. Do peanuts prevent hair fall?
Ans: Peanuts are a good source of vitamin C, which helps boost the immune system and prevent hair loss. Regular consumption of peanuts increases collagen production, strengthens hair follicles, prevents balding and contributes to hair growth.
4. What are the common names of peanuts?
Ans: The common names of peanuts are– groundnuts, goobers, earth nuts etc.
5. What is the scientific name of a peanut?
Ans: The scientific name of the peanut is Arachis hypogaea.