Peanut, an oilseed full of health benefits
Peanut, also known as groundnut or peanut, is an oilseed that provides multiple health benefits, being rich in antioxidant compounds, essential nutrients such as B complex vitamins, vitamin E, amino acids and healthy fats. Its consumption may be associated with reducing inflammation, preventing cardiovascular diseases, combating anemia, delaying premature aging and improving mood.
Featured benefits
1. Protection of the heart
Peanuts contain resveratrol, a powerful antioxidant that helps prevent oxidative damage to cells, as well as lowering cholesterol and promoting relaxation of blood vessels, reducing the risk of cardiovascular diseases.
2. Prevention of atherosclerosis
The monounsaturated fats present in peanuts, known as healthy fats, help increase good cholesterol, favoring the elimination of cholesterol present in the tissues and preventing arterial obstruction.
3. Fights anemia
Peanuts are an important source of folic acid and iron, essential nutrients in the production of red blood cells and hemoglobin, being key in the prevention and treatment of anemia.
4. Regulation of blood sugar levels
Thanks to its content of monounsaturated fats and fiber, peanuts contribute to maintaining stable blood sugar levels, exerting a preventive effect on type 2 diabetes.
5. Support in weight loss
Peanuts, due to their high fiber content, generate a feeling of satiety and reduce appetite, in addition to having thermogenic properties that stimulate metabolism, thus promoting weight loss.
6. Delay premature aging
Its richness in vitamin E and omega-3 gives it antioxidant properties, protecting cells from oxidative damage and contributing to the prevention of premature aging.
7. Muscle strengthening
Peanuts provide magnesium and potassium, two essential minerals for muscle health, and are recommended for people who engage in regular physical activity. Its vitamin E content also contributes to increasing muscle resistance.
8. Reduction in the risk of malformations in the baby
During pregnancy, peanuts, thanks to their iron and folic acid content, benefit the development of the baby’s nervous system, reducing the risk of infections and possible deficiencies in the brain and spine.
9. Mood improvement
Peanuts contain tryptophan, an amino acid predecessor of serotonin, a hormone associated with well-being and good mood. In addition, its magnesium and B complex vitamin content contribute to reducing stress and improving mood.
Nutritional properties
Peanut is a rich source of resveratrol, B complex vitamins, vitamin E, iron, magnesium, potassium, which provide antioxidant, anti-inflammatory, cardioprotective, rejuvenating, energetic and hypoglycemic properties.
Does peanuts make you gain weight?
Due to its high calorie content due to its richness in healthy fats, peanuts can contribute to weight gain if consumed in excess. However, its fiber, protein and thermogenic properties can promote weight loss when consumed in moderation and as part of a balanced diet.
Peanut Nutrition Facts
Below is the nutritional information for each serving of raw peanuts that corresponds to 28.35 g and each 100 grams of raw peanuts:
Energy: 161 kcal (per 28.35 g) / 567 kcal (per 100 g)
Carbohydrates: 4.56 g (per 28.35 g) / 16.1 g (per 100 g)
Fiber: 2.41 g (per 28.35 g) / 8.5 g (per 100 g)
Proteins: 7.31 g (per 28.35 g) / 25.8 g (per 100 g)
Fat: 13.9 g (per 28.35 g) / 49.2 g (per 100 g)
Zinc: 0,97 mg (por 28,35 g) / 3,2 mg (por 100 g)
Folates: 68 ug (per 28.35 g) / 240 ug (per 100 g)
Magnesio: 47,6 mg (por 28,35 g) / 168 mg (por 100 g)
Manganese: 0.54 mg (per 28.35 g) / 1.93 mg (per 100 g)
Potassium: 200 mg (per 28.35 g) / 705 mg (per 100 g)
Phosphorus: 107 mg (per 28.35 g) / 376 mg (per 100 g)
Iron: 1.3 mg (per 28.35 g) / 4.58 mg (per 100 g)
Selenium: 2.05 ug (per 28.35 g) / 7.2 mg (per 100 g)
Vitamin B1: 0.18 mg (per 28.35 g) / 0.64 mg (per 100 g)
Vitamina B3: 3,43 mg (por 28,35 g) / 12,1 mg (por 100 g)
How to incorporate it into your diet
Fresh peanuts are the best option, since they have the greatest amount of resveratrol, vitamins and minerals. Toasting it at home at medium heat for 10 minutes is an excellent way to prepare it.
To obtain the aforementioned benefits, it is recommended to consume around 28 grams per day, equivalent to 20-25 peanuts, providing 161 kcal. These amounts may vary depending on age, sex, health status and tolerance, so it is advisable to consult a health professional.
Healthy recipes with peanuts
Some culinary suggestions include:
1. Chilled peanuts
Ingredients: 1 kilo of natural shelled peanuts, 1/2 cup of chili powder, 3 tablespoons of olive oil, the juice of 2 lemons (optional) and salt to taste. Preparation method: Toast the peanuts in olive oil, add salt and lemon juice, and finally, add the chili powder before removing from the heat.
2. Light peanut candy
Ingredients: roasted and unsalted peanuts, oat bran, butter, stevia powder and a pinch of salt. Preparation method: Blend all the ingredients until obtaining a homogeneous paste and give it the desired shape.
3. Homemade peanut butter
Roast the raw, skinned peanuts and process them until you obtain a creamy paste. This recipe allows you to take advantage of the benefits of peanuts in a delicious and nutritious way.
Contraindications
Peanut consumption should be avoided by adolescents with oily skin and a propensity for acne, as well as by people allergic to this oilseed, due to its potential to increase skin oiliness and cause serious allergic reactions.
Remember that these benefits can be obtained through its inclusion in a balanced diet and regular physical activity.
