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Are peanuts healthy? Properties and use of peanuts

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Dietician

Karolina Dobrowolska-Zrałka

Earth peanuts, also called peanuts, are one of the most popular nuts in the world, which is consumed raw, roasted, salted, as well as in the form of peanut butter. Although technically they are not nuts, but the seeds of legumes, their composition and nutritional values ​​make them often compared to nuts. They enjoy great recognition not only because of the taste, but also thanks to the rich health -promoting properties. In the article, we will discuss what health benefits regular consumption of peanuts, their nutritional value and contraindications that are worth paying attention to.

Peanuts - a caloric delicacy full of taste and nutritional values

Earth peanuts are known for their high calorie, which makes them an excellent source of energy. 100 grams of peanuts provides about 567 kcal, which makes them one of the most caloric food products. Despite this, peanuts have many nutrients that make them a valuable addition to the diet, especially for physically active people. They contain large amounts of protein, which makes them popular among vegetarians and athletes looking for alternative sources of protein. In addition, peanuts contain healthy fats, mainly monounsaturated and polyunsaturated fatty acids that can support heart health. The content of dietary fiber helps in regulating digestion and maintaining a healthy digestive system.

Peanuts - health properties and their impact on the body

Nuns are a real treasury of nutrients that can contribute to improving health. Eating peanuts can bring many health benefits, including:
  • Heart health support - Nuzeszki contain healthy fats that can reduce the level of "bad" cholesterol (LDL) and increase the level of "good" cholesterol (HDL), which has a positive effect on the cardiovascular system.
  • Source of antioxidants - Nuts of peanuts are rich in antioxidants, such as resveratrol, which can protect cells from damage caused by free radicals, reducing the risk of chronic diseases.
  • Support in maintaining a healthy weight - Despite the high caloric content, the research suggests that people who regularly consume peanuts have a lower tendency to gain weight, because the protein and fiber contained in them help increase the feeling of satiety.
  • Benefits for the brain - Nuzesze is rich in vitamin E, which is a strong antioxidant and supports brain health, protecting him from oxidative stress and aging processes.

Are peanuts healthy? Learn their potential health benefits

Earth peanuts are one of the best sources of protein vegetable, and their regular consumption can bring many health benefits. They contain not only protein, but also many vitamins and minerals that support various body functions. Among the most important relationships we will find:
  1. Protein: Earth peanuts are an excellent source of vegetable protein, which is necessary for the structure and regeneration of tissues.
  2. Vitamin E: A strong antioxidant that protects cells from oxidative stress, supports skin and brain health.
  3. Vitamin B3 (niacin): Important for brain, nervous system and metabolism.
  4. Magnesium: It helps in regulating blood sugar levels and supports muscle and nervous system health.

Nutritional values ​​of peanuts: nutrients that provide

Nuts of peanuts provide many important nutrients that support overall health. In 100 grams of peanuts we will find:
  1. Protein: About 25 grams of protein, which makes them a great source for people who care about the supply of this macronutrient.
  2. Fats: Nuns contain 49 grams of fat, most of which are beneficial for monounsaturated and polyunsaturated fatty acids.
  3. Fiber: Nuns supply about 8.5 grams of fiber, which supports healthy digestion.
  4. Carbohydrates: They also contain about 16 grams of carbohydrates, of which a significant part of which are fiber and starch.
Thanks to this, peanuts are an excellent addition to the diet, especially for people who lead an active lifestyle or care for heart health.

Arachid nuts and peanuts: how are they different and what are they using?

Although the terms "peanuts" and "peanuts" are often used interchangeably, it is worth knowing that both names refer to the same product. Arachid nuts are simply a different name of peanuts. An interesting fact is that peanuts are technically not nuts, but the seeds of the legumes from the bean family. Earth peanuts are widely used in the kitchen. They can be consumed raw, roasted or salted. They also constitute the main ingredient of peanut butter, which is a popular product in the diet of many people. In addition, they can be added to salads, meat dishes, desserts, and also used as a snack.

Summary

Earthnights are not only a tasty, but also a very valuable snack that provides the body with protein, healthy fats and numerous vitamins and minerals. Regular consumption of peanuts can bring benefits to heart health, support brain function and help maintain a healthy weight. Although they are caloric, their health properties make it worth including them in your daily diet, while remembering moderate consumption.

Sources:

ARACHIDONSKA, B. "Nuns - health -promoting properties and nutrients." Journal of Nutrition and Health, 2020. Peanuts and Health: "An overview of health benefits", 2021. "Effects of Peanuts on Cholesterol Levels and Cardiovascular Health", European Journal of Cardiology, 2019. Smith, J. "Role of Plant-Based Proteins in Muscle Health: The Case of Peanuts", Journal of Sports Nutrition, 2022.

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