بادام زمینی Peanuts

Health Benefits of Peanuts

Peanuts have a plethora of health benefits as discussed below:

1. Healthy Heart

Various studies have proven that eating peanuts decreases the chances of suffering from any kind of heart disease. According to a study published in the New England Journal of Medicine, daily consumption of nuts can reduce the risk of death from heart disease by 29%.

Peanuts contain nutrients that are necessary for having a healthy heart. They have magnesium, and copper, a healthy ratio of unsaturated fats and antioxidants like resveratrol. Peanuts are also rich in monounsaturated fats, protein and fibre that reduce cholesterol levels. These contain amino acids and antioxidants that keep the inner lining of the arteries safe thus protecting against heart conditions like atherosclerosis.

2. Good Source of Proteins

Peanuts are rich in protein content, ranging from 22–30% of their total calories. Protein helps build muscle mass and promotes muscle growth while also supporting bone health.

Peanut butter added on toast or crackers is a good pre-workout or mid-day snack adding to the total protein.

The requirement of protein, which is necessary for the growth of children, can be fulfilled by peanuts. Good protein intake also helps speed up wound healing.

3. Helps in Weight Loss

Peanuts can be added in moderation for those looking to lose weight.

The high protein content as well as the healthy unsaturated fats are not only good nutrients for weight loss but also provide high satiety value, thereby preventing one from binge eating. Additionally, protein reduces the level of Ghrelin- the hunger hormone and increases the production of Peptide YY – the hormone responsible for making you feel full.

4. Makes your Brain Sharper

For a healthy as well as sharper brain, you require nutrients like vitamin B1, niacin, and folate. When you eat peanuts your body is fueled with these nutrients. As a result, your brain becomes more active and sharp. Niacin and Vitamin B1 can also help one keep away age-related cognitive decline and diseases like Alzheimer’s.

Peanuts are loaded with a bioactive ingredient called resveratrol. Resveratrol improves cognitive abilities and verbal fluency. Polyphenols present in peanuts are known as mood food and also help in psychiatric and cognitive disorders.

5. Strong Bones

Ageing causes the weakening of several bones present in our body. Therefore, before your bones start to lose their strength, you should focus on eating healthy food options such as peanuts. It is rich in manganese and phosphorus. These nutrients and other vitamins present in peanuts will keep up the strength of your bones, thereby aiding you at your old age.

6. Healthy Skin

Peanuts contain resveratrol and monounsaturated fats that not only make the skin clear but even wash away toxins from the body that make the skin appear greasy and dull. Resveratrol further delays the signs of ageing like wrinkles, fine lines and dark spots. It is also a proven cure for skin illnesses like Psoriasis and Eczema.

Studies show that vitamins C and E present in peanuts provide protection against UV rays of the Sun and any subsequent damage. Vitamin C also gives elasticity to the skin making it look younger and brighter.

7. Improves Vision

When it comes to maintaining eye health, some green leafy vegetables and peanuts are the best food products that can be consumed.

Zinc, present in peanuts, helps the body to transfer vitamin A which is required for clear vision.

Also, vitamin E present in peanuts help in slowing down age-related macular degeneration and cataract formation.

8. Reduces the Risk of Cancer

Research has shown that eating peanuts can reduce the risk of cancer.

Also peanuts have an excellent amount of protein and vitamin E, so they help in lowering the risk of cancer. It has a good content of resveratrol, which helps in preventing cancer with its antioxidant potential by cutting off blood supply to growing cancer and restraining cancer cell growth.

9. Diabetic-friendly nuts

Since peanuts have no content of sugar, they are completely safe for diabetic patients. They are rich sources of nutrients and are delicious at the same time.

Research shows that eating peanuts in the morning can keep a check on one’s blood sugar level throughout the day. It may also prevent insulin spikes to an extent when sugary foods are consumed. According to a study by The American Medical Association, regular consumption of peanuts strengthens the body’s natural ability to regulate its insulin levels against type 2 diabetes.

10. Prevents Gallstone

Around 25% of adults annually suffer from gallstone. This is a disease caused by uncontrolled cholesterol levels. Since peanuts control cholesterol, the risk of gallstones can be reduced by consuming them regularly.

Summary

Peanuts offer a wide range of health benefits. They promote a healthy heart by reducing the risk of heart disease, thanks to nutrients like magnesium, copper, and antioxidants. They are a good source of protein, aiding muscle growth and bone health. Peanuts can aid weight loss by providing satiety and reducing hunger hormones. They enhance brain function, protect bones, improve skin health, support vision, reduce cancer risk, and are diabetic-friendly. Peanuts also help prevent gallstones by controlling cholesterol levels.

The Role of Healthy Fats in Peanuts and its Benefit for Heart Health

Peanuts contain a healthy ratio of unsaturated fats, which can have a positive impact on heart health. These fats, including monounsaturated and polyunsaturated fats, help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. Consuming peanuts as part of a balanced diet can contribute to improved lipid profiles, reduced inflammation, and enhanced cardiovascular health.

Also, peanuts contain antioxidants like resveratrol, which further support heart health by protecting the arteries’ inner lining and reducing the risk of atherosclerosis. The combination of beneficial fats and antioxidants in peanuts makes them a heart-healthy food choice that can be enjoyed as a snack or incorporated into meals.

Reference:

• healthifyme.com/blog/peanuts