Peanuts (peanuts), or popular peanuts, have unique properties and nutritional value. First of all, they contain the most protein of all nuts, which is used, among others, in in bodybuilding. In addition, peanuts are a proven aphrodisiac. However, peanuts can cause allergies, so they should be avoided, among others. pregnant women. Check what the properties of the peanuts are.

Peanuts (peanuts) , the popularpeanuts , are distinguished by their properties and nutritional value compared to other nuts. Originating in Brazil, peanuts have the most protein of any nuts. They also have a record amount of vitamin B3 (niacin). In addition, they are a valuable source of fat (mono- and polyunsaturated fatty acids), fiber, as well as vitamins and minerals (especially potassium). However, special attention should be paid to polyphenols (mainly resveratrol, quercetin, kaempferol, rutin and ellagic acid), tocopherols and flavonoids contained mainly in the pink-red and tart flavor of peanuts, as they have the ability to neutralize free radicals.

Peanuts (peanuts, peanuts) - a we alth of protein

Peanuts are botanically a member of the legume family. This explains why they have the most protein of all nuts, as much as 25.8 g / 100 g. This is much more than other legumes, such as beans, chickpeas or lentils. Therefore, peanuts can be included in the diet of vegetarians, but not only. One of the amino acids in peanuts is arginine, which is responsible for the growth of muscle mass. For this reason, peanuts are also used in bodybuilding.

Peanuts (peanuts, peanuts) - soothe the nerves, relieve stress

Peanuts have the most niacin (vitamin B3 or vitamin PP) of all nuts - 12 mg / 100 g ( although some sources say that even 17 mg / 100 g). Consequently, 100 grams of peanuts cover over 85% of the total. the daily requirement for vitamin B3 in adults (14 mg / day) and over 100 percent. the daily requirement of this substance in children (6-10 mg / day - children aged 1-3 years, and 8-16 mg / day - children aged 4-8 years).

Vitamin B3 above allsupports the nervous system - soothes the nerves, relieves stress, makes it easier to fall asleep, etc. In medicine, it is even given to patients suffering from depression and mental diseases. So if you feel constantly tired and weak, can't cope with stress, or suffer from insomnia or migraine headaches, reach for peanuts.

Peanuts ripen underground (at a depth of about 5 cm) - hence their name.

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Nutritional value of peanuts (in 100 g)Energy value - 567 calories Total protein - 25.80 g Fat - 49.24 g Carbohydrates - 16.13 g (including simple sugars 4.72) Fiber - 8.5 gVitaminsThiamin - 0.640 mg Riboflavin - 0.135 mgNiacin - 12.066 mgVitamin B6 - 0.348 mg Folic acid - 240 µg Vitamin E - 8.33 mgMineralsCalcium - 92 mg Iron - 4.58 mg Magnesium - 168 mg Phosphorus - 376 mgPotassium - 705 mgSodium - 18 mg Zinc - 3.27 mgData Source: USDA National Nutrient Database

Important

Peanuts can cause allergies. Peanut allergy

Both peanuts and the resulting butter are very strong food allergens. They can even lead to anaphylactic shock, which can be fatal. Its risk is very high because peanuts are one of the most allergenic foods that lead to death! It is worth knowing that roasted peanuts trigger an allergic reaction more easily than raw peanuts. Therefore, they should not reach for them, inter alia, pregnant women.

Peanut oil, on the other hand, does not cause allergies if obtained correctly and does not contain proteins.

Peanuts (peanuts, peanuts) for atherosclerosis and hypertension

Niacin contained in peanuts also helps to lower the concentration of "bad" LDL cholesterol and supports the production of "good" HDL cholesterol, thus preventing atherosclerosis. It is worth knowing that vitamin B3 in high doses - above 1 g / day - is used in the treatment of arteriosclerosis. The essential unsaturated fatty acids (EFAs), which are also present in peanuts, also have anti-atherosclerotic properties. Therefore, peanuts can help prevent heart disease associated with atherosclerosis, such as coronary heart disease, heart attack and stroke. It has been scientifically proven that people who eat nuts in various forms 5 times a week are over 20 percent. less likely to develop heart disease.

Besides, peanuts are a treasure trove of potassium (as much as 705 mg / 100 g). The high content of this element helps to maintain normal blood pressure and protects against hypertension - a diseasecivilization, which affects every third adult Pole, i.e. 10.5 million people in our country.

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Peanuts (peanuts, peanuts) and diabetes

In addition to keeping the level of "bad" cholesterol in check, peanuts also lower blood sugar levels, so they can prevent the development of insulin resistance and type 2 diabetes.

In turn, people who are already struggling with this disease can use peanuts without fear, because they have a lowglycemic index(IG=15).

Important

Watch out for mold in the nuts!

You should not eat nuts that have a moldy, musty or other non-specific flavor. Poorly stored food, especially peanuts, produces aflatoxins (toxic compounds produced by fungi - mainly of theAspergillusgenus), which can cause serious digestive ailments.

Peanuts (peanuts, peanuts) for memory and concentration

B vitamins, magnesium and EFAs contained in peanuts improve memory and concentration, and relieve stress (e.g. the stress associated with exams). Therefore, they are recommended for people who make an intense mental effort, e.g. students, students, etc. Alzheimer's.

GOOD TO KNOW>>Student's diet - what to eat to improve memory and learning speed?

Peanuts (peanuts, peanuts) for potency

Peanuts should also be included in the diet of men. The above-mentioned arginine contained in them contributes to the improvement of sexual performance by expanding blood vessels. Research results even suggest that L-arginine may be helpful in treating erectile dysfunction. No wonder peanuts have long been considered an aphrodisiac.

Important

Can peanuts be carcinogenic?

Peanuts can be carcinogenic due to the above-mentioned aflatoxins. These toxins are accumulated in the body - mainly in the liver, which is most exposed to their harmful effectsaction.

Peanuts (peanuts, peanuts) for weight loss

Peanuts, although half fat and quite caloric, can be effective in helping you lose weight - if consumed in limited amounts and every now and then, of course. All thanks to EFAs that regulate metabolism and prevent the accumulation of unnecessary fat. In addition, peanuts contain fiber (8 g / 100 g), which fills the stomach quickly and for a long time, making you feel full. In addition, peanuts increase the level of serotonin in the body, which both reduces appetite and significantly improves mood. Scientists argue that their inclusion in the daily diet can contribute to weight loss, and that by almost one and a half kilograms in a short time.

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However, NOTE! While peanuts have a lot of fiber, eating them large amounts can cause constipation. All because of the high fat content. Therefore, you should eat them in moderation. Nutritionists recommend eating at most a handful of nuts a few times a week instead of other foods (not as an extra snack) or in food (cereals, salad).

Important

Do you buy peanuts and peanut butter? Pay attention to this!

1. Expiry date - checking it is very important, because expired nuts, due to the high fat content, may taste rancid. Therefore, it is recommended to buy peanuts in packages. In the case of those weighing, it is very difficult to check the use-by date. In addition, valuable unsaturated fatty acids oxidize very quickly from nuts sold by weight, as a result of which the nuts lose their he alth properties.

2. The form of peanuts - it is better to buy natural peanuts, in shell (of course inedible), and avoid roasted and s alted peanuts, because they provide a lot of sodium, which is eaten too much anyway. Chocolate-covered ones are also not recommended, because they provide additional calories.

In addition, in-shell peanuts are not without their skin, which is where the most antioxidants are found, which protect against free radical invasion and can reduce the risk of cancer development.

3. The composition of peanut butter - only "pure" peanut butter, ie one that is not hardened with harmful trans fats, is he alth. Therefore, before buying this children's delicacy, carefully read the ingredients. It's good to know that such a he althy peanut butter is almost liquid.

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