Are peanuts really as nutritious as other nuts. How do peanuts contribute to heart health. What are the key nutrients found in peanuts. Can peanuts help with weight management. How do peanuts impact diabetes risk. What are the potential cancer-fighting properties of peanuts. How can you incorporate more peanuts into your diet.

The Surprising Origins and Classification of Peanuts

Contrary to popular belief, peanuts are not actually nuts but legumes, sharing a family with green peas, soybeans, and lentils. The peanut plant’s origins can be traced back to South America, specifically Brazil or Peru, where archaeologists have discovered 3,500-year-old pottery adorned with peanut shapes and decorations.

Peanuts grow underground as the fruit of the peanut plant. Their commercial cultivation in the United States began in the early 1800s, and today, Americans consume an average of more than 6 pounds of peanuts per year. Interestingly, half of the peanuts eaten in the U.S. are in the form of peanut butter.

The Nutritional Profile of Peanuts: A Closer Look

Despite misconceptions about their nutritional value compared to tree nuts like almonds, walnuts, or cashews, peanuts offer comparable health benefits. Let’s examine the nutritional content of a ¼ cup serving of raw peanuts:

• Calories: 207
• Protein: 9 grams
• Fat: 18 grams
• Carbohydrates: 6 grams
• Fiber: 3 grams
• Sugar: 1 gram

Peanuts are rich in protein, fat, and fiber. While they do contain a significant amount of fat, most of it is considered “good fat” that can help lower cholesterol levels. They are also an excellent source of magnesium, folate, vitamin E, copper, and arginine.

Heart Health: Peanuts as a Cardiovascular Ally

How do peanuts benefit heart health? Research suggests that peanuts are just as beneficial for cardiovascular health as more expensive nuts like almonds and walnuts. They help prevent heart disease by:

1. Lowering cholesterol levels
2. Preventing the formation of small blood clots
3. Reducing the risk of heart attack and stroke

The high content of unsaturated fats in peanuts contributes to their heart-protective properties, making them a cost-effective option for maintaining cardiovascular health.

Weight Management: Can Peanuts Aid in Weight Loss?

Despite their caloric density, peanuts can be a valuable ally in weight management. How is this possible? The high protein content of peanuts helps promote satiety, allowing you to feel full with fewer calories. In fact, peanuts rank second only to almonds in protein content among nuts.

Studies have shown that incorporating a moderate amount of peanuts into one’s diet does not lead to weight gain. On the contrary, peanuts may actually assist in weight loss efforts. This counterintuitive effect is likely due to the combination of protein, healthy fats, and fiber in peanuts, which work together to promote feelings of fullness and reduce overall calorie intake.

Longevity and Disease Prevention: The Peanut’s Hidden Powers

Can eating peanuts contribute to a longer life? A large-scale study suggests that regular consumption of nuts, including peanuts, is associated with lower mortality rates from various causes. While this observational study cannot definitively prove causation, the correlation between nut consumption and longevity is compelling.

Beyond longevity, peanuts offer potential benefits in disease prevention:

Diabetes Risk Reduction

Peanuts are classified as a low-glycemic food, meaning they don’t cause rapid spikes in blood sugar levels. Research has demonstrated that peanut consumption may lower the risk of type 2 diabetes, particularly in women.

Inflammation Reduction

The high fiber content in peanuts helps reduce inflammation throughout the body and supports digestive health. This anti-inflammatory effect may contribute to overall wellness and disease prevention.

Cancer Prevention

Emerging research suggests that peanut butter consumption in older adults may be associated with a lower risk of developing gastric non-cardia adenocarcinoma, a specific type of stomach cancer. While more studies are needed to confirm this link, it adds to the growing body of evidence supporting the health benefits of peanuts.

Incorporating Peanuts into Your Diet: Creative and Delicious Ideas

How can you add more peanuts to your daily meals? Peanuts are incredibly versatile and can be enjoyed in various forms:

• Raw
• Blanched
• Roasted
• Boiled
• Fried
• Powdered
• As peanut butter

For maximum nutritional benefit, consume peanuts with their thin, papery skin intact. This skin contains numerous antioxidants and phytochemicals that contribute to the overall health benefits of peanuts.

Here are some creative ways to incorporate more peanuts into your diet:

1. Add chopped peanuts to your morning oatmeal or yogurt
2. Use peanut butter as a spread on whole-grain toast or apple slices
3. Incorporate crushed peanuts into homemade trail mix
4. Sprinkle roasted peanuts over salads for added crunch and protein
5. Use peanut flour as a gluten-free alternative in baking
6. Make a peanut-based sauce for stir-fries or as a dip for vegetables
7. Blend peanuts into smoothies for added nutrition and creaminess

Peanut Allergies: Understanding the Risks and Symptoms

While peanuts offer numerous health benefits, it’s crucial to address the topic of peanut allergies. Peanut allergies are the most common food allergy in the United States and are responsible for the majority of food-allergy-related deaths.

What are the symptoms of a peanut allergy? They can range from mild to severe:

Mild Symptoms

• Itchy hives
• Nausea
• Swelling of the face

Severe Symptoms (Anaphylaxis)

• Trouble breathing
• Changes in alertness
• Nausea and vomiting
• Seizures
• Chest pain
• Swelling of the tongue, face, or lips
• Extreme drowsiness
• Dizziness, confusion, or lightheadedness

If you experience any discomfort after consuming peanuts, it’s essential to consult with a healthcare professional. Anaphylaxis is a life-threatening reaction that requires immediate medical attention.

The Global Impact of Peanuts: From Ancient Pottery to Modern Agriculture

How have peanuts influenced human culture and agriculture throughout history? The discovery of 3,500-year-old pottery featuring peanut shapes and decorations in South America hints at the long-standing relationship between humans and this versatile legume.

In the United States, the peanut industry has grown significantly since its commercial introduction in the early 1800s. Today, peanuts play a crucial role in American agriculture and food culture. The fact that 50% of peanuts consumed in the U.S. are in the form of peanut butter highlights the enduring popularity of this nutritious food.

Globally, peanuts are an important crop in many countries, contributing to food security and economic development. Their ability to fix nitrogen in the soil makes them valuable in crop rotation systems, improving soil health and reducing the need for synthetic fertilizers.

Peanuts vs. Tree Nuts: Comparing Nutritional Profiles

How do peanuts stack up against tree nuts in terms of nutritional value? Despite being legumes, peanuts offer many of the same health benefits as more expensive tree nuts like almonds, walnuts, and cashews. Let’s compare some key nutrients:

Protein Content

Peanuts are second only to almonds in protein content among nuts, making them an excellent choice for vegetarians and vegans looking to increase their protein intake.

Heart-Healthy Fats

Like tree nuts, peanuts are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health.

Fiber

Peanuts provide a good amount of dietary fiber, comparable to many tree nuts, which supports digestive health and helps maintain stable blood sugar levels.

Micronutrients

Peanuts are rich in various vitamins and minerals, including vitamin E, magnesium, and folate, rivaling the micronutrient content of many tree nuts.

While tree nuts like almonds and walnuts often receive more attention for their health benefits, peanuts offer similar nutritional advantages at a more affordable price point.

The Role of Peanuts in Plant-Based Diets

How can peanuts contribute to a balanced plant-based diet? As more people adopt vegetarian and vegan lifestyles, peanuts emerge as a valuable source of plant-based protein and nutrients. Here’s why peanuts are an excellent addition to plant-based diets:

• High-quality protein: Peanuts provide all 20 amino acids, including the 9 essential amino acids that the body cannot produce on its own.
• Healthy fats: The monounsaturated and polyunsaturated fats in peanuts can help replace animal-based fats in the diet.
• Iron source: Peanuts contain non-heme iron, which is important for vegetarians and vegans who don’t consume iron from animal sources.
• Vitamin B3 (Niacin): Peanuts are a good source of niacin, which is essential for energy metabolism and often supplemented in plant-based diets.
• Zinc: Another important mineral found in peanuts that can be challenging to obtain in sufficient quantities from plant-based sources alone.

Incorporating peanuts and peanut products into plant-based meals can help ensure a well-rounded nutritional profile and add variety to the diet.

Sustainable Agriculture: The Environmental Impact of Peanut Cultivation

What role do peanuts play in sustainable agriculture? As concerns about climate change and environmental sustainability grow, the agricultural practices associated with peanut cultivation deserve attention:

Water Efficiency

Compared to many other crops, peanuts are relatively water-efficient. They require less irrigation than crops like almonds, making them a more sustainable option in water-scarce regions.

Nitrogen Fixation

As legumes, peanut plants have the ability to fix nitrogen in the soil through symbiotic relationships with bacteria. This natural process reduces the need for synthetic nitrogen fertilizers, lowering the environmental impact of peanut cultivation.

Crop Rotation Benefits

Incorporating peanuts into crop rotation systems can improve soil health, reduce pest pressure, and enhance overall farm sustainability.

Byproduct Utilization

Peanut shells and other byproducts of peanut processing can be used as animal feed, biofuel, or organic mulch, minimizing waste in the production cycle.

While there’s always room for improvement in agricultural practices, peanuts offer several advantages from a sustainability perspective compared to some other crops.

Peanut Oil: A Versatile Cooking Ingredient

How can peanut oil enhance your culinary endeavors? Extracted from peanuts, this oil offers both nutritional benefits and unique cooking properties:

Nutritional Profile

Peanut oil is high in monounsaturated fats and vitamin E, contributing to heart health and providing antioxidant properties.

High Smoke Point

With a smoke point of around 450°F (232°C), peanut oil is excellent for high-heat cooking methods like frying and stir-frying.

Neutral Flavor

The mild, neutral taste of refined peanut oil makes it versatile for various cuisines without overpowering other flavors.

Culinary Uses

• Deep-frying: Ideal for creating crispy textures in foods like french fries and tempura
• Stir-frying: Commonly used in Asian cuisine for quick, high-heat cooking
• Salad dressings: Can be used as a base for homemade vinaigrettes
• Roasting: Excellent for coating vegetables or meats before roasting

When using peanut oil, be aware that individuals with peanut allergies should avoid it, as it may contain peanut proteins.

Peanuts in Global Cuisine: A Cultural Exploration

How have peanuts influenced culinary traditions around the world? Despite their South American origins, peanuts have become integral to many global cuisines:

Asian Cuisine

Peanuts are prevalent in many Asian dishes, including:

• Kung Pao chicken in Chinese cuisine
• Gado-gado in Indonesian cuisine
• Pad Thai in Thai cuisine

African Cuisine

Peanuts, often called groundnuts in Africa, are used in various ways:

• Groundnut soup in West African countries
• Peanut sauce for grilled meats in many regions

American Cuisine

In the United States, peanuts have a special place in culinary culture:

• Peanut butter and jelly sandwiches
• Boiled peanuts in the Southern United States
• Peanut brittle and other confections

Middle Eastern Cuisine

While less common, peanuts are used in some Middle Eastern dishes:

• Dukkah, an Egyptian spice blend that often includes peanuts

The global popularity of peanuts speaks to their versatility, nutritional value, and ability to complement a wide range of flavors and cooking techniques.

Peanut Butter: A Nutritional Powerhouse in Spread Form

What makes peanut butter such a popular and nutritious food? As mentioned earlier, 50% of peanuts consumed in the United States are in the form of peanut butter. Let’s explore the benefits and uses of this beloved spread:

Health Benefits, Nutrients per Serving, How to Use, and More

Written by WebMD Editorial Contributors

Reviewed by Poonam Sachdev

on November 27, 2022.

Reading time: 3 minutes

In this Article

• Health Benefits
• Nutrition
• How to Use Peanuts

from the WebMD Ingredients Guide

Serving Size 0.25 Cup (36.5 g)

Calories 214

% Daily Value*

Total Fat 18 g

23%

Saturated Fat 3 g

15%

Trans Fat 0 g

Cholesterol 0 mg

0%

Sodium 2 mg

0%

Potassium 0 mg

0%

Total Carbohydrate 8 g

3%

Dietary Fiber 3 g

11%

Sugar 2 g

Protein 9 g

18%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 0%
• Iron 6%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 2%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Surprisingly, peanuts are not actually in the nut family. They are classified as legumes along with foods like green peas, soybeans, and lentils. The peanut plant likely originated in South America in Brazil or Peru. Scientists have found 3,500-year-old pottery in the shape of peanuts, as well as decorated with peanuts, in South America.

Peanuts grow below ground as the fruit of the peanut plant. In the early 1800s, Americans started growing peanuts as a commercial crop. On average, Americans eat more than 6 pounds of peanuts per year. Today, 50% of the peanuts eaten in the United States are consumed in the form of peanut butter.

Many people believe the peanut is not as nutritionally valuable as true nuts like almonds, walnuts, or cashews. But actually, peanuts have many of the same health benefits as the more expensive nuts and should not be overlooked as a nutritious food.

Heart Health

Much attention has been paid to walnuts and almonds as “heart-healthy” foods, given their high content of unsaturated fats. But research suggests that peanuts are every bit as good for heart health as more expensive nuts.

Peanuts help prevent heart disease by lowering cholesterol levels. They can also stop small blood clots from forming and reduce your risk of having a heart attack or stroke.

Weight Loss

Foods with a lot of protein can help you feel full with fewer calories. And among nuts, peanuts are second only to almonds when it comes to protein count. Studies have shown that people who include a moderate amount of peanuts in their diet will not gain weight from peanuts. In fact, peanuts could help them lose weight.

Longer Life Span

Eating peanuts might help you live longer too. A large-scale study found that people who regularly ate any kind of nuts (including peanuts) were less likely to die of any cause than were people who rarely ate nuts.

Because the study was observational, it cannot prove that peanuts were exactly what caused the lower death rates, but they are definitely associated with them.

Lower Diabetes Risk

Peanuts are a low-glycemic food, which means that eating them won’t cause a spike in your blood sugar levels. Studies have shown that eating peanuts can lower the risk of type 2 diabetes in women.

Reduce Inflammation

Peanuts are a good source of fiber, which helps reduce inflammation throughout your body as well as aids your digestive system.

Cancer Prevention

Research has demonstrated that for older people, eating peanut butter may help lower the risk of developing a certain type of stomach cancer called gastric non cardia adenocarcinoma.

Peanuts are rich in protein, fat, and fiber. While peanuts may have a large amount of fat, most of the fats they contain are known as “good fats.” These kinds of fats actually help lower your cholesterol levels.

Peanuts are also an excellent source of:

• Magnesium
• Folate
• Vitamin E
• Copper
• Arginine 

Nutrients per Serving

A ¼ cup serving of raw peanuts contains:

• Calories: 207
• Protein: 9 grams
• Fat: 18 grams
• Carbohydrates: 6 grams
• Protein: 9 grams
• Fiber: 3 grams
• Sugar: 1 gram

Things to Watch Out For

While peanuts are healthy foods, not everyone can enjoy them. An allergy to peanuts is the most common food allergy in the United States, causing the majority of all food-allergy-related deaths.

A mild peanut allergy shows symptoms like itchy hives, nausea, or swelling of the face. However, a severe peanut allergy can cause a life-threatening reaction known as anaphylaxis. Symptoms of anaphylaxis include trouble breathing; a change in alertness; nausea; vomiting; seizure; chest pain; swelling of the tongue, face, or lips; extreme drowsiness; and feeling dizzy, confused, or light-headed.

It’s important to talk to a doctor if you experience any uncomfortable feelings while eating peanuts.

Peanuts can be eaten raw, blanched, roasted, boiled, fried, powdered, or made into peanut butter. Eating them with their thin, papery skin is most nutritionally beneficial, as the skin contains the many antioxidants and phytochemicals. Adding more peanuts to your diet is easy enough to do, whether with peanuts or peanut butter.

Here are some ways to use peanuts in a variety of dishes:

● Bake peanuts into cookies or pies.  

● Make a peanut butter and banana sandwich.

● Add peanut butter to hummus.

● Top your yogurt with peanuts.

● Toss peanuts in a salad.

● Add peanuts to your stir fry or noodles dish.

● Mix peanuts into a trail mix.

● Dip spring rolls into Thai peanut sauce.

Top Picks

Nutrition Facts and Health Benefits

Peanuts provide protein, vitamins, minerals, and antioxidants. They may have other health benefits, including promoting fullness and helping protect against heart disease.

Peanuts (Arachis hypogaea) are a legume that originated in South America.

They go by a variety of names, such as groundnuts, earthnuts, and goobers.

Despite their name, peanuts are unrelated to tree nuts. As a legume, they’re related to beans, lentils, and soy.

In the United States, peanuts are rarely eaten raw. Instead, they are most often consumed roasted or as peanut butter.

Other peanut products include peanut oil, flour, and protein. These goods are used in a variety of foods, such as desserts, cakes, confectionery, snacks, and sauces.

Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

This article tells you everything you need to know about peanuts.

Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts:

• Calories: 567
• Water: 7%
• Protein: 25. 8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fiber: 8.5 grams
• Fat: 49.2 grams
  • Saturated: 6.28 grams
  • Monounsaturated: 24.43 grams
  • Polyunsaturated: 15.56 grams
  • Omega-3: 0 grams
  • Omega-6: 15.56 grams
  • Trans: 0 grams

SUMMARY

Peanuts are packed with healthy fats and high-quality protein. They’re also fairly high in calories.

Peanuts are high in fat.

In fact, they are classified as oilseeds. A large proportion of the world’s peanut harvest is used for making peanut oil (arachis oil).

The fat content ranges from 44–56% and mainly consists of mono- and polyunsaturated fat, most of which is made up of oleic and linoleic acids (1, 2, 3, 4, 5).

SUMMARY

Peanuts are high in fat, consisting mostly of mono- and polyunsaturated fatty acids. They are often used to make peanut oil.

Peanuts are a good source of protein.

The protein content ranges from 22–30% of its total calories, making peanuts a great source of plant-based protein (1, 3, 4).

The most abundant proteins in peanuts, arachin and conarachin, can be severely allergenic to some people, causing life-threatening reactions (5).

SUMMARY

For a plant food, peanuts are an exceptionally good source of protein. Keep in mind that some people are allergic to peanut protein.

Peanuts are low in carbs.

In fact, the carb content is only about 13–16% of the total weight (4, 6).

Being low in carbs and high in protein, fat, and fiber, peanuts have a very low glycemic index (GI), which is a measure of how quickly carbs enter your bloodstream after a meal (7).

This makes them suitable for people with diabetes.

SUMMARY

Peanuts are low in carbs. This makes them a good dietary choice for people with diabetes.

Peanuts are an excellent source of various vitamins and minerals, including (6):

• Biotin. Peanuts are one of the richest dietary sources of biotin, which is important during pregnancy (8, 9).
• Copper. A dietary trace mineral, copper is often low in the Western diet. Deficiency may have adverse effects on heart health (10).
• Niacin. Also known as vitamin B3, niacin has various important functions in your body. It has been linked to a reduced risk of heart disease (11).
• Folate. Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important during pregnancy (12).
• Manganese. A trace element, manganese is found in drinking water and most foods.
• Vitamin E. A powerful antioxidant, this vitamin is often found in high amounts in fatty foods.
• Thiamine. One of the B vitamins, thiamine is also known as vitamin B1. It helps your body’s cells convert carbs into energy and is essential for the function of your heart, muscles, and nervous system.
• Phosphorus. Peanuts are a good source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues.
• Magnesium. An essential dietary mineral with various important functions, sufficient magnesium intake is believed to protect against heart disease (13).

SUMMARY

Peanuts are an excellent source of many vitamins and minerals. These include biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

Peanuts contain various bioactive plant compounds and antioxidants.

In fact, they’re as rich in antioxidants as many fruits (14).

Most of the antioxidants are located in peanut skin, which is eaten only when peanuts are raw (15).

That said, peanut kernels still include:

• p-Coumaric acid. This polyphenol is one of the main antioxidants in peanuts (14, 16).
• Resveratrol. A powerful antioxidant that may reduce your risk of cancer and heart disease, resveratrol is most notably found in red wine (17).
• Isoflavones. A class of antioxidant polyphenols, isoflavones are associated with a variety of health effects (18).
• Phytic acid. Found in plant seeds, including nuts, phytic acid may impair the absorption of iron and zinc from peanuts and other foods eaten at the same time (19).
• Phytosterols. Peanut oil contains considerable amounts of phytosterols, which impair the absorption of cholesterol from your digestive tract (16, 20).

SUMMARY

Peanuts contain various plant compounds. These include antioxidants, such as coumaric acid and resveratrol, as well as antinutrients like phytic acid.

Peanuts have been widely studied with regard to weight maintenance.

Despite being high in fat and calories, peanuts do not appear to contribute to weight gain (21).

In fact, observational studies have shown that peanut consumption may help maintain a healthy weight and reduce your risk of obesity (22, 23, 24, 25).

These studies are all observational, which means that they cannot prove causation.

However, one small, 6-month study in healthy women suggested that when other sources of fat in a low-fat diet were replaced with peanuts, they lost 6.6 pounds (3 kg) despite being told to maintain their initial weight (26).

Another study found that when 3 ounces (89 grams) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected (27).

Various factors make peanuts a weight-loss-friendly food:

• They reduce food intake by promoting fullness to a greater extent than other common snacks, such as rice cakes (27, 28).
• Because of how filling peanuts are, people appear to compensate for increased peanut consumption by eating less of other foods (27).
• When whole peanuts are not chewed well enough, a portion of them may pass through your digestive system without being absorbed (27, 29).
• The high content of protein and monounsaturated fat in peanuts may increase calorie burning (29, 30).
• Peanuts are a source of insoluble dietary fiber, which is linked to a reduced risk of weight gain (31, 32).

SUMMARY

Peanuts are very filling and can be considered an effective component of a weight loss diet.

In addition to being a weight-loss-friendly food, peanuts are associated with several other health benefits.

Heart health

Heart disease is one of the leading causes of death worldwide.

Observational studies indicate that eating peanuts, as well as other types of nuts, may protect against heart disease (25, 33, 34).

These benefits are likely the result of various factors (35, 36, 37).

Notably, peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol (10, 11, 13, 17).

Gallstone prevention

Gallstones affect approximately 10–25% of adults in the United States (38).

Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women (38, 39).

As most gallstones are largely composed of cholesterol, the cholesterol-lowering effect of peanuts may be the cause (40).

Further studies are needed to confirm these findings.

SUMMARY

As a source of many heart-healthy nutrients, peanuts may help prevent heart disease. What’s more, they may cut your risk of gallstones.

Aside from allergies, eating peanuts has not been linked to many adverse effects.

Still, there are some health concerns to consider.

Aflatoxin poisoning

Peanuts can sometimes be contaminated with a species of mold (Aspergillus flavus) that produces aflatoxin.

The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), which are typical signs of liver problems.

Serious aflatoxin poisoning can lead to liver failure and liver cancer (41).

The risk of aflatoxin contamination depends on how peanuts are stored. The risk increases with warm and humid conditions, especially in the tropics.

Aflatoxin contamination can be effectively prevented by properly drying peanuts after harvesting and keeping temperature and humidity low during storage (41).

Antinutrients

Peanuts contain a number of antinutrients, which are substances that impair your absorption of nutrients and reduce nutritional value.

Of the antinutrients in peanuts, phytic acid is particularly noteworthy.

Phytic acid (phytate) is found in all edible seeds, nuts, grains, and legumes. In peanuts, it ranges from 0.2–4.5% (42).

Phytic acid reduces the availability of iron and zinc in peanuts, lowering their nutritional value slightly (19).

This is usually not a concern in well-balanced diets and among those who eat meat regularly. Nonetheless, it may be a problem in developing countries where the main food sources are grains or legumes.

Peanut allergy

Peanuts are one of the most common food allergens.

Allergy to peanuts is estimated to affect approximately 1% of Americans (43).

Peanut allergies are potentially life-threatening, and peanuts are sometimes considered the most severe allergen (44).

People with this allergy should avoid all peanuts and peanut products.

SUMMARY

There are several downsides to peanuts, including potential aflatoxin contamination, phytic acid content, and severe allergic reactions.

Peanuts are as popular as they are healthy.

They’re an excellent plant-based source of protein and high in various vitamins, minerals, and plant compounds.

They can be useful as a part of a weight loss diet and may reduce your risk of both heart disease and gallstones.

However, being high in fat, this legume is a high-calorie food and should not be eaten in excess.

how peanuts affect the body

Peanut
many consider it a nut, but the fruits of this plant are representatives
legume crops. Peanuts are native to South America. They brought him to Europe
Spanish conquerors, and then this product quickly gained popularity during
many countries. In the people, this culture is sometimes called “earthen
nut”, since peanuts have many of the same qualities as almonds
and pistachios.

CBJU peanuts

Food
value (per 100 g of product):

Calories
– 551 Kcal

Proteins
– 26.3 g

Fats
– 45.2 g

Carbohydrates
-9.9 g

Peanuts
has a high fat content (74%), it also contains almost 20% proteins. Thanks to
Therefore, peanuts are a very nutritious food. But there are no carbohydrates in it
a little (about 6%), and cholesterol is completely absent in it.

More
this product is rich in vitamins and minerals:

Monounsaturated
fats – 19.3 g

Polyunsaturated
fat – 15.2 g

Omega-6
(fatty acids) – 15 g

Vitamin
B1 (thiamine) – 0.74 mg

Vitamin
B2 (riboflavin) – 0.11 mg

Vitamin
B4 (choline) – 52.5 mg

Vitamin
B5 (pantothenic acid) – 1.77 mg

Vitamin
B6 (pyridoxine) – 0.35 mg

Vitamin
B9 (folic acid) – 240 mcg

Vitamin
C (ascorbic acid) – 5.3 mg

Vitamin
E (alpha tocopherol) – 10.1 mg

Vitamin
H (biotin) – 17.5 mcg

Vitamin
K (phylloquinone) – 2.5 mcg

Vitamin
PP (nicotinic acid) – 18.9 mg

Potassium
– 658 mg

Calcium
– 76 mg

Magnesium
– 182 mg

Manganese
– 1.93 mg

Copper
– 1144 mcg

Phosphorus
– 350 mg

Selenium
– 7.2 mcg

Iron
– 5 mg

Zinc
– 3.27 mg

Thanks
high content of nutrients in its composition, peanuts have a beneficial effect
on the human body.

Flavonoids,
contained in peanuts, improve blood flow in the brain by 30%
percent, which significantly reduces the risk of stroke.

More
Peanuts are rich in phytosterols, which block the absorption of cholesterol from
diet, due to which the use of this product reduces the risk
occurrence of gallstones. In addition, phytosterols reduce growth
various types of cancer such as lung, stomach, ovarian, prostate,
colon and breast.

Also
due to its chemical composition, peanuts have a beneficial effect on the functioning of the heart
and vessels. People who use this product 5 times a week are less likely to
diabetes, heart disease and cancer.

Folic
the acid contained in peanuts promotes cell renewal. A big
the amount of antioxidants that make up this culture protects cells
body from harmful free radicals.

B
The composition of peanuts includes another very important for the body and useful
amino acid arginine. It participates in the formation of nitric oxide, which
dilates blood vessels and consequently lowers blood pressure. way peanut
is one of the best products in the treatment diet for hypertension.

Very
it is important to understand how much peanuts you can eat per day so as not to harm your
body.

Nutritionists
recommend that an adult consume no more than 25-30 grams of peanuts per day
(15-20 nuts). This product can be eaten not only in its pure form, but also
add to desserts, salads and other dishes.

Children
up to 12 years, it is recommended to eat no more than 20 grams per day (up to 10 nuts).
Exceeding the dosage can provoke the accumulation of the allergen and the development
intolerance.

Contraindications
for eating peanuts

Kernels
This plant, when used, can bring not only benefits, but also harm.
Peanuts are among the eight most common food allergens. Approximately
1 percent of the entire population of our planet suffers from intolerance to this
product. Caused allergic reactions can occur with serious
complications up to death.

Peanuts
should not be used by people with high blood clotting. Peanut
makes the blood thick, thereby increasing the risk of thrombosis or
stroke.

Earthy
walnut is undesirable for those who suffer from diseases of the gastrointestinal tract,
as well as arthritis, arthrosis and other joint diseases. In addition, peanut
contraindicated in people with diagnoses: varicose veins, aneurysm, varicose veins.

Peanuts
contains phytic acid, which can impair the absorption of beneficial
trace elements: phosphorus, calcium, magnesium, iron, zinc. In order to
reduce the amount of phytin in peanuts, you must first soak the nuts
overnight, and after frying, be sure to remove the peel from them.

Recommended
limit the use of peanuts to people suffering from puffiness. Peanut
contains a lot of fat in its composition and can worsen the problem.

Peanuts
should not be offered to children under three years of age. When used, they even have very
high-quality nuts are highly likely to develop allergies. In addition, due to
imperfections of the enzyme system in young children can happen
indigestion, accompanied by general intoxication of the body.

Some
lots of peanuts can be contaminated with aflatoxin, a dangerous toxic
the substance that mold produces. Severe aflatoxin poisoning
leads to liver failure. The occurrence of mold on fruit
occur during improper storage (for example, if peanuts are stored for a long time
stored in a warehouse in polyethylene or at high humidity).

Benefits of peanuts
for women

Peanut
some properties are inherent, especially useful for the female body.

Calcium
and phosphorus, which are part of the peanut, help strengthen teeth,
hair and nails.

Thanks
antioxidants found in peanuts (selenium, vitamin E, zinc,
ascorbic acid, some amino acids, magnesium), significantly reduced
the risk of developing breast cancer. In addition, women regularly
peanut eaters are rarely victims of benign
neoplasms.

Except
In addition, the fats that make up peanuts help stabilize the hormonal
woman background. Also, vitamin E and phytoestrogens contained in peanuts,
improve the functioning of the reproductive organs and sex glands.

B
peanuts also contain the amino acid tryptophan, from which
serotonin (or in other words, the “hormone of joy”). Based on this,
women who include peanuts in their diet are less prone to stress and
depression.

Important
note that peanuts are an excellent product for maintaining female harmony.
It helps to speed up metabolism, as well as cleanse the body of toxins and
toxins.

Benefits of peanuts
for men

A lot
useful properties contains peanuts, which are especially important for male
organism.

B
First of all, the use of peanuts has a positive effect on potency. Availability
zinc and vitamins, which are part of the peanut, improve the work
prostate gland, which contributes to the production of sex hormones.

due to
its high calorie content, peanuts are very useful for athletes and for men,
subjected to frequent physical activity. And part of the peanut
amino acid – methionine – helps to strengthen and gain muscle mass.

Contents
important B vitamins (thiamin, biotin and riboflavin) in this legume
reduces the likelihood of hair loss, which is more common among representatives
strong sex.

Benefits and harms
peanuts for kids

Despite
that peanuts contain many useful vitamins and minerals, peanuts
recommend introducing into the children’s diet from the age of 3 (at an earlier age,
the likelihood of developing an allergy).

Peanuts
contains amino acids – very important substances necessary for
full development of the child (amino acids are involved in the formation of proteins,
necessary for body growth and weight gain).

Vitamin
E, contained in the peanut, regulates the energy metabolism in the muscles, and
also promotes the absorption of nutrients.

Also
This culture contains many useful minerals (iron, calcium, copper,
zinc, phosphorus), which are especially important for a full-fledged growing organism.

Can I have peanuts
losing weight?

Despite
due to its high calorie and fat content, peanuts do not belong to
foods that cause obesity. Moreover, its use in moderate
quantities will prevent the accumulation of extra pounds. Peanut improves
metabolism. If you eat it every day for 4-5 months, then you can speed up
metabolism by 10 percent.

Kernels
peanuts are rich in proteins, thanks to which its use quickly eliminates
feelings of hunger and allows you to moderate your appetite. Also insoluble dietary fiber
as a part of a peanut promotes gradual natural weight loss.

How to choose
peanut?

Peanuts
available in shops and markets all year round. It is sold in shell
raw or fried, peeled and unpeeled, as well as with various
flavoring additives (salt, caramel, spices). Before purchasing
it is very important to make sure the quality of the product.

If
If you plan to store peanuts for a long time, it is recommended to buy them in
shell (the product in this case will be reliably protected from bacteria and
parasites).

At
When buying in-shell peanuts, try shaking the nut. The loud sound emitted
when shaking, it means that the fruit inside is old and overdried. good quality
peanuts will make a duller sound.

If
you get peanuts without shell, pay attention to the appearance of nuts.
Don’t choose peanuts that have dark spots. Fruit discoloration may be
a sign of improper storage of the product, as a result of which it could
mold will form. Also, there should be no cracks on the shell or the nuts themselves.
or signs of insect damage, and peanuts should not have any
foreign odors.

When
When buying peanuts by weight, it is important to pay attention to the quality of the bulk.
Take a closer look at the peanuts for excess quarrel and dust.

If
you buy peanuts in a closed package, it is better to give preference to the one
through which the product itself is visible. There should be no signs of condensation inside, and
also dust and excess husks.

Nuts
from one bag or package should be similar in color, size
and form. If the fruits look different, it means that the seller has mixed
different fruits.

Preference
it is best to give unflavored peanuts, because. not allowed at the time of purchase.
be sure of the quality of the composition. The best solution is to make the desired
supplement on your own at home.

How to
store peanuts?

Front
long-term storage, you should carefully sort out the peanuts and remove the spoiled
fruit.

Hold
peanuts should be in an airtight container, preferably glass or ceramic. Not
it is recommended to store the culture in plastic containers or polyethylene
packages. This may result in an unpleasant taste or odor as
the product can absorb the chemical component of polystyrene.

Maximum
shelf life of peanuts in shell – 1 year, peeled – six months. For a long
storage nuts can be placed in the refrigerator or freezer.

Important
understand that roasted, crushed, or flavored peanuts
not subject to long-term storage.

Fried or
raw peanuts?

Peanuts
can be consumed raw, but after heat treatment, its taste
improves significantly. In addition, in its raw form, it is not a source
useful substances for the body. Roasting this product activates
antioxidants and eliminates aflatoxin. It is important to remember that peanuts need to be peeled
from the skin, as it contains the most antinutrients that interfere
our body to absorb nutrients.

How to use
this product?

Peanuts
delicious. In addition, it is useful and satisfying. It can be eaten as
“snack”, but besides this, they like to add nuts to various dishes.

One
One of the most popular peanut treats is peanut butter. getting ready
it is quite simple (fried nuts need to be chopped in a blender with
adding sugar or salt as desired). Pasta can be spread on bread or
toasts. A special taste of such a healthy breakfast can be given by adding cheese or
Chees Feta. To create a “sweet” pasta sandwich, you can also
add raisins, nuts, fruits.

Thanks
to its taste, peanuts go well with sweet dishes (sorbets,
sweets, goats). The most popular use of peanuts is to add
it in pastries (cookies, muffins, pies, cakes). It is also included in
numerous creams and sauces. For many desserts, this product is often
used as garnish.

How to fry
peanuts alone?

To
when buying, do not doubt the quality of the processing of peanuts, it is best
fry them yourself. When choosing this product, preference is best
give in-shell peanuts. There are several ways to roast peanuts:
oven, skillet, microwave.

Before
before proceeding with the heat treatment of peanuts, you need it for this
prepare. The first step is to select whole and half kernels without rot.
Then you should peel the peanut. To do this, before roasting peanuts
must be placed in hot water for 10 minutes, and then dried on a towel.
Next, each fruit must be gently rubbed between the palms until
moment, until all the husks peel off from it.

For
in order to fry this tasty and healthy product in the oven, you first need to
heat up to 160-170 degrees. The baking sheet must be lined with foil or
parchment, then spread the kernels in an even layer (so that they do not lie on top of each other
friend). Roast the peanuts for about 10 minutes, then you need to slightly open
oven, stir it, and then fry for another 5-7 minutes. So
in the same way, you can cook unpeeled peanuts, but in this case
this process will take 2 times longer (15-20 minutes).

Duration
frying shelled peanuts in a pan takes about 20 minutes. With such
When cooking, it is best to use a non-stick frying pan.
You can fry with or without oil. The second option is better
just pour peanuts that have not been dried after washing into the pan. For frying
peanuts without oil is best suited pan with a thick bottom and
thick walls. The degree of readiness of peanuts can be determined by their color or
to taste.

If
If you want to roast raw peanuts, it’s best to do this in two steps:
first in the oven and then in the pan. It is better to soak the fruits in the shell in
cold water for about 30 minutes. Next, the peanuts need to be dried on a napkin, and then
Place on a baking sheet lined with parchment paper or
foil. The oven must be heated to a temperature of 185-190 degrees. Fry
peanuts in it need 10 minutes. Then the fruits should be transferred to the pan and
fry them for about 25-30 minutes over medium heat, stirring constantly.

Peanuts
Without the shell, you can fry in the microwave. For this you will need
special glassware with a thick bottom. Kernels should be thoroughly washed, but
do not dry. Wet peanuts should be placed in a container and cooked in
microwave for 5-10 minutes at maximum power. At the same time, it should
every 1-1.5 minutes, take it out and mix with a spatula. Readiness of nuts
can only be determined by taste. If peanuts seem raw, hold
it in the microwave for another minute and then try again – and so on until complete
readiness.

Uncleaned
groundnuts can also be cooked in the microwave, but this will require
more time. Preliminary preparation before frying should be carried out such
the same as with shelled nuts (rinse, but do not dry). Peanuts need
distribute in a glass container and cook in the microwave on medium
power 3 minutes. Next, you need to get it, mix thoroughly and again
cook on medium power for another 3 minutes – and repeat 6-7 times. Define
proper roasting of peanuts can taste – the fruits should not be bitter.

Vo
During roasting, peanuts can be given a salty or sweet taste. Do it
simple enough. For example, 2-3 minutes before the end of the readiness of their nuts
salt (finely ground salt should be used). Or during
cooking, you can pour nuts with saline in the proportion: for 1 tablespoon
spoon of water – 1 teaspoon of salt. In addition, you can make peanuts sweet,
adding at the end of frying a solution of water and sugar in the same proportion. Under influence
fire, the liquid will evaporate, and the peanuts will acquire the necessary taste.

Interesting facts
about peanuts

1. Peanuts
is not a nut, it belongs to the legume family. Walnut is a culture
which grows on a tree or shrub, has a hard shell and
ripening falls to the ground. The peanut looks like a nut, but
as it matures, its shoots sink into the soil. Ripe peanuts are dug out of
earth.

2.
The word “peanut” in Greek means
“spider”. This name was given to the product because of its shell, drawing
which resembles a web.

3.
Worldwide, about 30 million tons of peanuts are harvested annually. The largest
peanut producers are the USA, China and India. In America, peanut
pasta is one of my favorite treats. Every year in this country more than
300 thousand tons of pasta. According to statistics, about 80 percent of the grown peanuts go
for its production.

4.
Growing peanuts is a non-waste production. Delicious and healthy fruits
legume families are eaten, its shell is used as
agricultural fertilizers or building materials. In addition, the pulp
remaining after squeezing peanut butter is added to livestock feed.

5.
Heat treatment of peanuts is beneficial, not harmful. Many foods after frying
lose their useful properties. In addition, most often for this process
oil is used – which is not the “healthiest” way
cooking. Peanuts are completely different. Firstly,
to thermally process a peanut, you only need a clean and dry
a frying pan or a baking sheet, because its very composition contains oil. Secondly,
it is after frying that peanuts acquire many useful properties that cannot be
obtained from raw culture.

benefits and harms for the body of men, women and children

The history of peanuts

South America is considered the birthplace of peanuts. Confirmation of this is a vase found in Peru, which was created at a time when America was not yet conquered by Columbus. The vase is reminiscent of peanuts, and it is also decorated with images of this crop.

Spaniards brought peanuts to Europe. They ate it during long sea voyages. In Africa, peanuts were used to fertilize the land, because it enriches poor soil with nitrogen. The ancient Chinese used peanuts to fight the year.

In the 17th century, botanists proved that “nuts” can be fed to pigs, so peanuts are often called “ground peas”. For a long time, this culture was considered food for the poor.

In the early 20th century, Americans invented over a hundred peanut-infused products and products, ranging from beverages and meals to cosmetics, medicines, and printing ink. All discoveries belong to one farmer – agricultural chemist George Washington Carver.

Composition and calories of peanuts

Peanut Benefits

In Peanuts contains a whole set of vitamins – A, group B, D, E, PP. It is rich in unique amino acids and vegetable fats. For example, polyunsaturated lionic and folic acids, biotin and other organic substances. Peanuts do not contain cholesterol.

Peanuts normalize blood sugar levels. For people with diabetes, these nuts are useful in small amounts. Peanuts contain magnesium, which has a positive effect on the heart, blood pressure and metabolism.

Walnut strengthens the immune system, fights weakness and stress (depressed mood), infections and viruses. Vitamin B3 (niacin) is responsible for the normal functioning of the brain, improves memory, helps to concentrate and not lose focus.

Harm of peanuts

Raw (unroasted) peanuts can interfere with the esophagus. Also, we must not forget that this product may be an individual intolerance. Peanuts are also not recommended for people suffering from gout, arthrosis, arthritis and other joint diseases.

Medicinal uses of peanuts

Peanuts improve digestion, remove toxins and harmful substances from the body. For women, peanuts are useful for restoring hormonal balance. During pregnancy, it reduces the risk of congenital pathologies.

– Peanuts are useful because they contain choline, which is necessary for the body to build all cells. There is also vitamin E, which is a natural antioxidant. It affects the cardiovascular system. It is a beauty vitamin. Peanuts are very useful in the heat, as they protect cells from hypoxia. There is also vitamin PP, which improves metabolic processes in the body. Peanuts are rich in B vitamins, selenium (good for the heart), phosphorus (improves intellectual activity), potassium, silicon. The only thing is that peanuts are a high-calorie product. Therefore, it is not recommended for people who are struggling with being overweight, – said nutritionist Elena Solomatina, candidate of medical sciences.

Cooking uses of peanuts

Roasted peanuts taste sweet and spicy. The raw nut is more piquant, reminiscent of the taste of beans. Peanuts are roasted, salted, sugared, used raw. Oils, sweets, confectionery are made from it. Add to salads, sauces, vegetable dishes.

Peanut Candies

Vegan version of a healthy dessert. Sweets with dates, figs and peanuts are natural and incredibly tender. Cooking time – 15 minutes

Photo: pixabay.com

9026 Fig Rinse and dates in water and soak for an hour (if necessary). Grind peanuts in a blender. In the mass, add dates and figs, bring to a homogeneous mass. Form small candies. Roll in coconut if desired.

Chicken with peanuts

Ideal for a second course. Chicken breast in peanuts is combined with almost any side dish – rice, potatoes, buckwheat and pasta. Cooking time – 1 hour

Photo: Markus Tourunen, unsplash.com

90 324 75 g

Chicken breast	200 g
Shelled unsalted peanuts
Black peppercorns	1 teaspoon
Red chili pepper	2 pcs.
Sugar	2 tsp
Soy sauce	2 tbsp. spoons
Vinegar	2 tsp
Cognac	1 tsp
Starch	2 tbsp. spoons
Onion	1 head
Garlic	10 g
Ginger 9026 7	10 g
Vegetable oil	1 cup

Chicken cut into small pieces, pour soy sauce mixed with starch. Roast the peanuts separately. Heat the oil in a deep frying pan, fry the red pepper first, then lower the chicken. Pour in a mixture of soy sauce, chopped onion, garlic, ginger, cognac. At the end of cooking, add roasted peanuts.

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How to choose and store peanuts

When choosing peanuts, pay attention to their appearance.