Health benefits of peanuts and nutrition information

Peanuts or mungfali are used as seed oil or roasted snack. They are obtained from the ground so they are also called groundnuts. As the winter kicks in the market gets filled with peanuts all over and it’s time to enjoy crunchy and healthy peanuts.

Peanut is not really a nut but a member of legume family just like peas and beans. It is frequently delegated as a nut since it has characteristics similar to nuts like almonds. There are tons of health benefits of peanuts without any disadvantages or side effects.

Peanuts Nutrition Information:

1. Raw Peanuts (1 Oz.):

Nutrients
Amount
Calories
161
Protein
7.3 g
Total Carbohydrate
4.6 g
Dietary Fiber
2.4 g
Total Fat
14 g
Saturated Fat
1.9 g
Monounsaturated Fat
6.9 g
Polyunsaturated Fat
4.4 g
Vitamin E
2.4 mg AT
Folate
68 mcg
Niacin
3.26 mg
Thiamin
0.18 mg
Riboflavin
0.04 mg
Pantothenic acid
0.5 mg
Vitamin B6
0.10 mg
Zinc
0.93 mg
Copper
0.32 mg
Selenium
2.0 mcg
Magnesium
48 mg
Phosphorus
107 mg
Potassium
200 mg
Calcium
26 mg
Sodium
5 mg
Iron
1.3 mg
Cholesterol
0.0 mg
Resveratrol
present
Arginine
0.88 g
Total phytosterols
62.4 mg
Beta-sitosteral*
18.4 mg

2. Dry Roasted, Salted Peanuts (1 Oz.):

% Daily Value
Nutrients
Amount
n/a
Calories
166.0
13%
Protein
6.7 g
2%
Total Carbohydrate
6.1 g
9%
Dietary Fiber
2.3 g
22%
Total Fat
14.1 g
10%
Saturated Fat
2.0 g
n/a
Monounsaturated Fat
7.0 g
n/a
Polyunsaturated Fat
4.5 g
n/a
Omega 6 fatty acid
4.5 g
n/a
Omega 3 fatty acid
trace
16%
Vitamin E
2.2 mg AT
10%
Folate
41.1 mcg
19%
Niacin
3.8 mg
8%
Thiamin
0.12 mg
16%
Riboflavin
0.03 mg
n/a
Pantothenic acid
0.39 mg
4%
Vitamin B6
0.07 mg
6%
Zinc
0.94 mg
9%
Copper
0.19 mg
3%
Selenium
2.13 mcg
13%
Magnesium
50 mg
10%
Phosphorus
101 mg
5%
Potassium
187 mg
2%
Calcium
15 mg
10%
Sodium
230 mg
4%
Iron
0.64 mg
0%
Cholesterol
0.0 mg
n/a
Resveratrol
present
n/a
Arginine
0.8g
n/a
Total Phytosterols
62.4 mg
n/a
Beta-sitosterol*
18.4 mg

U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.

Benefits of raw or roasted peanuts:

1. Good for heart:

It is loaded with healthy fats that is mono-unsaturated fat and poly-unsaturated fat. These help in lowering the bad cholesterol (LDL) and raise the levels of good cholesterol (HDL). Thus, they prevent heart diseases and protects the heart from risk of stroke.

2. Improves Digestion:

It is rich in fiber which is very essential for the digestive system. Fiber increases the movement of material through the digestive system and thus facilitates proper bowel movement by increasing the stool bulk and reduces the problem of constipation.

3. Rich in Magnesium:

Magnesium is a very important mineral because it helps to provide energy from the cells and facilitates the absorption of calcium in the body.

4. Anti-Oxidant:

It contains Vitamin E which makes it a powerful anti-oxidant. Vitamin E destroys the free radicals (disease causing cells) which are produced in our body due to the oxidation of the cells, bad eating habits, pollution etc.

5. Controls Diabetes:

Peanuts are rich in fiber thus it does not spike the insulin levels in the blood. Also it is rich in magnesium, a mineral which helps in carbohydrate and fat metabolism and regulating blood sugar levels. So they are good for diabetic people.

6. Anti-Cancer:

It is a powerful anti-oxidant due to the presence of vitamin E. Cancer tumor is formed due to free radicals which develop in the body due to oxidative stress, bad eating habits or pollution etc. Vitamin E helps in destroying these free radicals thus inhibits the cancer cells from growing. Thus peanuts helps in fighting cancer especially colon cancer and stomach cancer.

7. Good for Brain:

Ther are rich in Vitamin B3 (niacin) and flavonoid called resveratrol which increases the blood flow to the brain and thus helps in boosting the memory and improve brain functioning. It also helps in preventing the Alzheimer’s disease.

8. Helps in weight management or weight loss:

Fiber present in the nuts sits in the stomach for longer periods of time thus keeps you full for longer duration and reduce hunger cravings. It is also a good source of energy and regulates metabolism and thus aids in weight management and weight loss.

9. Anti-Ageing:

They are rich in Vitamin E, Vitamin C and a flavonoid (resvertrol) which makes them a very powerful anti-ageing agent. It helps in the removing the excess toxins from the body which can otherwise cause skin problems. They facilitate the development of new healthy skin cells and prevents wrinkles, acne, spots on the skin. Thus they are great for a healthy and smooth skin.

10. Good for hair:

They are rich in Vitamin B or Biotin which is vital for hair growth and scalp. Biotin is produced in the body in intestines and is also present in food. A deficiency of biotin may lead to hair loss. Peanuts makes up for any deficiency of biotin thus promotes healthy hair growth.

They also contain Vitamin C which aids in collagen production and keep the hair tissues together. Omega-3 fatty acids which strengthen hair follicles and also present in the nuts. Thus they are good for healthy hair and prevents hair loss.

11. Beneficial during Pregnancy:

Peanuts are rich in folate which lowers the risk of neural tube defect at the time of giving birth. Eating peanuts during pregnancy may also reduce the risk of allergic diseases like asthma in children.

12. Prevents Gallstones:

Peanuts everyday can considerably lower the risk of gall stones or gall bladder diseases thus keeping them away from you.

See also: Sundrop Peanut Butter Review

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