Health Benefits Of Peanuts

For those who love snacking, we all know how peanuts serve as the best mouth-watering and crunchy snack. Also known as groundnuts, you can never stop at consuming just one tiny nugget; one can easily munch through a handful of peanuts without realising. While they are easily available in kitchens and a great snack to always have by your side, peanut benefits are manifold. A powerhouse of macro and micronutrients, peanuts are not only delicious but super healthy as well. The benefits of groundnuts span to the skin and hair as well.

Peanut Nutritional Information

It will take you by surprise that peanuts are not really nuts. Originated in South America, they are legumes since they grow underground. Take a look at the peanut nutritional information for 100 grams of groundnuts –

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

Peanuts are high in fats distributed among saturated, monounsaturated, and polyunsaturated fats, the last two being made up of oleic and linoleic acid. They are devoid of trans fats, which are considered harmful for the body. Peanuts are also a rich source of plant-based protein, the most abundant ones being arachin and conarachin.

Allergic Reactions to Peanuts

However, some individuals may be allergic to peanut protein, causing a life-threatening reaction known as anaphylaxis. Some symptoms of this condition include:

• Vomiting
• Swelling of the face, tongue, or lips
• Light-headedness
• Chest pain
• Seizure
• Dizziness and drowsiness

Therefore, it’s highly recommended they avoid consuming peanuts or consult a healthcare professional before including them into their diet.

Nutrients Contained within Peanuts

Based on the aforementioned nutrient content of peanuts, one can conclude that they are nutrient-dense, energy-boosting foods low in carbs and rich in protein, fiber, and fat. Therefore, it has a low glycemic index (GI), which means that it does not raise blood sugar levels, making peanuts a safe food choice for people who are diagnosed with diabetes. They also keep you satiated for a long time, thereby curbing all hunger pangs. Hence, weight loss is one of the primary peanut benefits.

Peanuts are also a rich source of various vitamins and minerals.

• Biotin – Peanuts are a rich dietary source of biotin, which is an important component during
• Phosphorus – Peanuts contain phosphorus, a mineral essential in the growth and maintenance of body tissues.
• Vitamin E – Peanuts are an excellent source of vitamin E, which can reduce the risk of coronary heart diseases. This vitamin protects your skin from harmful free radicals and wrinkles.
• Vitamin B6 – This type of vitamin B-complex can reduce the risk of skin cancer, skin inflammation, acne breakouts, and redness.
• Niacin – Groundnuts contain niacin, a vital vitamin-B component for the effective functioning of the digestive system, skin, and nerves, and also helps in converting food to energy. Peanuts can also protect Alzheimer’s disease and other age-related cognitive decline conditions. It also increases blood flow, which can prevent bags and dark circles from forming under your eyes.
• Folate – Peanuts contain a considerate amount of folate, essential in producing and maintaining cells, and during infancy and pregnancy. Consuming peanuts or peanut butter can also reduce the risk of gallbladder disease.
• Zinc – Zinc in groundnuts help in stimulating collagen production, which keeps the skin looking plump and youthful.

Health Benefits of Eating Peanuts

The many peanut benefits cannot be understated.

• They are packed with antioxidants such as resveratrol and anti-inflammatory compounds, which is often associated with a lower risk of cardiovascular disease, such as arteriosclerosis. They also protect your skin from environmental stressors, such as the harmful ultraviolet rays of the sun or pollution.
• While peanuts are high in its calorie content, the combination of protein, fiber, and healthy fats prevents the urge to snack or overeat and keeps you full.
• The mix of soluble and insoluble fiber in peanuts lowers low-density lipoprotein (LDL) cholesterol (bad cholesterol) levels. The benefits of groundnuts also include its ability to reduce triglyceride levels, lower blood pressure, and aids in maintaining your heart health. The flavonoids, phenolic acids, resveratrol, and phytosterols in peanuts block the absorption of cholesterol from diet.
• The unsaturated fats, bioactive components, and necessary vitamins and minerals in peanuts are cardio-protective, decrease inflammation, and reduce the growth of many cancers.
• They are easily and widely available and highly affordable.

Peanuts are widely used to produce peanut oil and peanut butter. Peanut oil makes for an excellent skin care product, and it can be used as a facial cleanser, moisturizer, or even for acne treatment.

It is also used in the preparation of cookies, curries or soups. They can be consumed in the form of healthy peanut protein bars or as ‘chikki’, coated groundnuts with jaggery after blanching and de-moisturizing the kernels. Peanuts are tossed into salads, trail mix, or yogurt.

India is one of the leading producers of peanuts. Since groundnuts are a great source of nutrition, they can have a great impact on your health. Do remember, your body may respond differently than other people to different foods. If you have any side effects from peanuts, contact your doctor immediately. They can decide on the best treatment plan in case of any allergies and help chart out a balanced diet for you.

Skin and Hair Academy’s online portal, Find a Dermatologist, can connect you with expert dermatologists who specialise in addressing skin concerns. With the many experienced professionals on the platform, make optimal use of this resource and get a personalized regimen for your skin and hair health.

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