Because peanuts are one of the most popular and inexpensive nuts in the world, we consider them like nothing special. However, if you are not allergic to peanuts, include them in your daily menu. You would be surprised to know how many health benefits they have.
Because of high-fat content peanuts have got a bad reputation. But fats in peanuts are actually the heart-healthy variety. According to the US Food and Drug Administration, “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts (such as peanuts) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
Even if you are on a weight loss diet, don’t be concern about eating 20-30 peanuts on a daily basis.
Peanuts have an enormously beneficial mix of many essential nutrients, which are involved in hundreds of biochemical reactions in the body.
- Peanuts are a vitamin powerhouse: vitamins B1, B2, B3, B5, B6, B9, and vitamin C at 20% and more of their Daily Value (DV).
- Peanuts boast a wide range of minerals: manganese (95% DV), magnesium (52% DV) and phosphorus (48% DV).
- Peanuts are a great source of heart-protective monounsaturated fats
- Peanuts also contain about 25g protein per 100g serving, a higher proportion than in many tree nuts.
Peanuts are rich in B vitamins
You’re probably familiar with Vitamin B12, but did you know there are actually eight B vitamins?
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate [folic acid])
- B12 (cobalamin)
Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods.
There is one of many amazing facts about peanuts: this natural treasure chest contains 6 (!) vitamins of B complex! A handful of peanuts contains over 25 micrograms, or about 90% of your Daily Value (DV) for B vitamins.
Vitamin B complex is extremely beneficial for your health. It is involved in dozens of biochemical reactions in the body, including processes that regulate the expression of your genes.
It is needed for the metabolism of sugars and amino acids. As people are unable to make it, thiamine is an essential nutrient. All organisms use vitamin B1, but it is made only in bacteria, fungi, and plants. Humans must obtain it from their diet. Peanuts are one of the best sources of B1. Thiamine’s phosphate derivatives are involved in many cellular processes. Vitamin B1 is on the World Health Organization’s List of Essential Medicines, the most effective and safe medicines needed in a health system.
Like vitamin B1, vitamin B2 is also on the World Health Organization’s List of Essential Medicines due to its extremely important role in human body. Riboflavin functions as a coenzyme, meaning that it is required for many enzymes to perform normal physiological actions. It got its name because it functions as a cofactor for a variety of flavoproteine enzyme reactions.
Niacin is primarily used to treat high blood cholesterol and pellagra (niacin deficiency). Insufficient niacin in the diet can cause nausea, skin and mouth lesions, anemia, headaches, and tiredness.
Pantothenic acid is an essential nutrient that all humans required to synthesize and metabolize proteins, carbohydrates, and fats.
Vitamin B6 serves as a coenzyme in some 100 enzyme reactions in amino acid, glucose, and lipid metabolism.
is necessary for the production of new cells, for DNA synthesis and RNA synthesis, and for preventing changes to DNA, and, thus, for preventing cancer. It is especially important during periods of frequent cell division and growth, such as infancy and pregnancy.
Peanuts are rich in vitamin E
Vitamin E has many biological functions, including its role as a fat-soluble antioxidant that helps you to combat stress and to keep your immune system strong.
Peanuts are packed with many essential minerals
Manganese is an important element for human health, essential for development, metabolism, and the antioxidant system. The classes of enzymes that have manganese cofactors are large and diverse.
Iron is an active part of hemoglobin, which is responsible for the transport and storage of oxygen, as well as the transfer of electrons.
Phosphorus is responsible for production of phospholipids which are the main structural components of all cellular membranes. Phosphorus plays a major role in the structural framework of DNA and RNA. Living cells use phosphate to transport cellular energy with adenosine triphosphate (ATP), necessary for every cellular process that uses energy. Thanks to a high content of phosphorus in peanuts, your every cell will get enough energy for the proper functioning.
Zinc is responsible for the hormones of happiness and many other biochemical reactions of vital importance.
How many peanuts can you eat per day?
One serving of peanuts (1 ounce or 28g), which is equal to about 39 peanuts, contains 170 calories, 7g of protein, 6g of carbohydrates, including 2g of fiber, and 15g of fat, including 2g of saturated fat. It’s just right.
How to eat peanuts?
Raw or dry-roasted peanuts are the most widely distributed nuts; you can find them in any mini or supermarket or gas station. There are too many ways to enjoy peanuts. They are similar in taste and nutritional profile to walnuts and almonds, and as a culinary nut are often served in similar ways in European and American cuisines. Boiled peanuts are a popular snack in the southern United States, as well as in India, China, and West Africa.
Other surprising facts about peanuts
- The peanut is classified as both a grain legume and, because of its high oil content, an oil crop.
- The botanical definition of a “nut” is a fruit whose ovary wall becomes very hard at maturity. Using this criterion, the peanut is not a true nut, but rather a legume.
- Like most other legumes, peanuts harbour symbiotic nitrogen-fixing bacteria in root nodules. Peanuts require less nitrogen-containing fertilizer and improve soil fertility, making them valuable in crop rotations.
- China is the leading world’s producer of peanuts (in shells) with 38% of the global total production followed by India (15%).
- The oldest known archaeological remains of peanut pods have been dated at about 7,600 years old.