Peanuts And Their High Nutritional Values

Peanuts are one of the widely consumed legumes in the world. Peanuts are consumed as snacks, used in making cuisines and has a lot of beneficial nutrients. In this article, I am going to tell you about peanuts and their nutritional values.

IN THIS ARTICLE

What are peanuts?
Nutritional Values Of Peanuts per 100 g
Health Benefits Of Nutritional Peanuts
Risk of Peanut Allergy
Delicacies Made With Beneficial Peanuts
Use of Peanut Oil
Conclusion

What are peanuts?

Peanuts are leguminous plants, the seeds of which develop underground within pods. The scientific name of the peanut is Arachis hypogaea, also known as groundnut. Peanuts are known for their edible seeds.

The peanut seeds and the oil extracted are high in nutritional value.

Cultivation of peanuts is high in tropical and sub-tropical countries. According to 2017 statistics, China was the largest producer of peanuts, followed by India.

Peanuts can be consumed raw and roasted. Oil extracted from peanuts is suitable for cooking due to its healthy monounsaturated content and high smoking point.

Peanut flour has its use in bakeries. Adding flavour and thickening the gravy are some of its other applications in cuisines.

Nutritional Value of Peanuts per 100 g

Principle Nutrient value Percentage of RDA
Energy 567 Kcal 29
Carbohydrates 16.13 g 12
Protein 25.80 g 46
Total Fat 49.24 g 165
Cholesterol 0 mg 0
Dietary Fiber 8.5 g 22
Vitamins
 Folates 240 μg 60
 Niacin 12.066 mg 75
 Pantothenic acid 1.767 mg 35
 Pyridoxine 0.348 mg 27
 Riboflavin 0.135 mg 10
 Thiamin 0.640 mg 53
 Vitamin A 0 IU 0
 Vitamin C 0 0
 Vitamin E 8.33 mg 55.5
Electrolytes
 Sodium 18 mg 1
 Potassium 705 mg 15
Minerals
 Calcium 92 mg 9
 Copper 1.144 mg 127
 Iron 4.58 mg 57
 Magnesium 168 mg 42
 Manganese 1.934 mg 84
 Phosphorus 76 mg 54
 Selenium 7.2 μg 13
 Zinc 3.27 mg 30

Source: USDA National Nutrient database

According to the American peanut council, peanut fat profile contains about 50 % monounsaturated fatty acids (MUFAs), 33 % Paraformaldehyde (PFAs) and 14 % saturated fatty acids which is a heart-friendly combination of fatty acids (Feldman 1999).

Glycemic Index of Peanuts is 14, which is very low.

Peanuts consist of dietary fibre of 8.5 g per 100g

Related: What Are Vitamins All About?

Health Benefits Of Nutritional Peanuts

Peanuts have great nutritional values with high protein content as a legume and are easily absorbed by our bodies. Proteins help in the growth and repair of cells. Arginine found in peanuts helps in controlling blood pressure, healing of the wound, cell division and improves immunity.

High monounsaturated fats found in peanuts are healthy for the heart. It has an LDL lowering effect and balances HDL levels. So, it lowers the risk of heart disease and stroke.

Having a low Glycemic Index of 14, it is able to control blood sugar.

Risk of Peanut Allergy

Peanut allergy is one of the common types of allergy which can be at times life-threatening.

People with anaphylaxis towards peanuts tend to show symptoms like dizziness, breathlessness, skin discolouration, itching of mouth and throat. It is very important to rush to a doctor during such times.

So, it is very important for people with peanut allergy to avoid it in any proportion. It is good to know the contents of the food you are having to avoid allergic reactions.

Delicacies Made With Beneficial Peanuts

There are several ways to savour peanuts. Peanuts are eaten raw, roasted and can be used to add flavour in many dishes.

Roasted peanuts are eaten with salt and have a crunchy taste. Peanuts can also be used to make butter, which is widely marketed all over the world.

The peanut butter also comes with various added flavours. They are also easy to make at home.

Beneficial Peanut Butter
Peanut Butter

Peanuts are also fried with batter, although the calorific content gets much higher with oil, it is a popular Indian snack.

As peanuts are high in calorific values, they are used to make various energy bars.

Peanuts add flavour to chocolates and make them even tastier. Peanuts have been used and are in use in the chocolate industry, as it increases the nutritional value and the taste of the chocolate.

Cereals are an essential part of breakfast for most people.

As most of the people believe that breakfast is the most important meal of the day, the cereals in breakfast also contain peanuts.

Peanuts are an excellent choice to add to cereals because it increases the nutritional value of the breakfast.

Peanut flour is used to make baked goods like cakes and cookies. As peanuts are low in Glycemic Index, they are beneficial in making baked cakes and cookies.

Use of Peanut Oil

Cooking can be made healthier by the use of peanut oil.

It has a high smoking point of 232°C. As a result, frying food is convenient. The oil is beneficial to lower cholesterol, and it keeps the heart-healthy.

Peanut oil is also used for stir-fries and adding flavour. There are a few varieties of peanut oil you can get from the market which are, virgin peanut oil, refined peanut oil, roasted peanut oil and also blended peanut oil.

Conclusion

If you are not allergic to peanuts, then you must have it.

Containing a vast combination of nutrients peanuts are an excellent choice to add to your diet.

It has lots of health benefit which help you with replenishing your body, keeping blood sugar and pressure at a healthy level. It also reduces the chances of heart diseases.

Having so many benefits, it is also tasty and packs a lot of energy. What more can you want? It is the perfect assimilation of tasty and healthy.

So, add all the above nutritional values of peanuts to your diet and stay healthy.

The only thing you have to watch over is the overindulgence, as it consists of a lot of calories, you should avoid eating in excess.

Credits

USDA Food Composition Databases
https://fdc.nal.usda.gov/

the spruce eats
https://www.thespruceeats.com

Medical News Today
https://www.medicalnewstoday.com/articles/325003.php

https://acaai.org/allergies/types/food-allergies/types-food-allergy/peanut-allergy

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