Peanuts have always been popular. These nuts have been incorporated in many sweet and savory dishes in many cultures. They have been eaten plain salted or flavored with spices for decades. Aside from their wonderful flavor, peanuts are also known for their nutrients.
You can consume peanuts in chocolate-coated, roasted, spiced, and salted forms. You can also have it as peanut butter. Take note that even on its own, the peanut is rich in calories. Peanuts can be healthier if you eat them in the right amounts.
Breakdown of Peanut Nutrients
Here are some of the facts about the nutrients peanuts provide:
• Healthier when they are eaten raw
• An ideal source of:
o B vitamins
o Fats
o Fiber
o Protein
o Phosphorous
o Magnesium
o Potassium
• Low in carbohydrates
• Has 567 calories per serving
• Makes you feel fuller a lot longer
Known Health Benefits
Below are some of the known benefits of peanuts:
1. Full of good fats. These nuts have good fats that are vital in a healthy diet. The ones found in peanuts are polyunsaturated and monounsaturated fatty acids. Based on the information disseminated by the AHA (American Heart Association), taking in these essential fatty acids instead of trans fats and saturated fats enhances an individual’s cholesterol levels in the blood. When cholesterol levels drop, the risk of developing stroke and heart disease is reduced significantly.
2. Packed with protein. Peanuts have 25.8 grams of plant-based protein per 100 g. This means you can get half of the recommended daily allowance (RDA) for protein just by eating a good serving of peanuts. For men, the RDA for protein is 56 grams. For women, it’s 46 grams. As you know, protein helps repair and build the body’s cells. How much protein a person requires depends on activity level and age.
3. Rich in dietary fiber. Every 100 grams of peanuts contains 8.5 grams of fiber. This is equivalent to a quarter of the RDA a male needs (34 grams) for fiber. A woman requires an RDA of 25 grams. Fiber does a lot of good to the heart. It lowers the risk of Type II diabetes, heart disease, and obesity because it enhances the levels of cholesterol in your blood.
Healthy Forms of Peanuts
• Peanut butter is always a good choice, but make sure it is low in sodium.
• Salted and roasted peanuts are only healthy if you eat them at ideal servings. Too much sodium can lead to heart disease and elevated blood pressure.
• Try to eat raw peanuts with their skins still attached. The skin layer is rich in antioxidants, which protect the body from damaging free radicals.
You can enjoy the flavor and the nutrients of peanuts by mixing them into your dishes, desserts, and dressings. Talk to your doctor if you have more concerns about incorporating peanuts into your daily diet. Peanuts are healthy but only when eaten in moderation.
