Due to its nutritional profile, peanuts or groundnuts are classified as legumes, cousins of others such as beans. The plant is native to America and was already cultivated by the Mayan and Aztec civilizations.
Although it is an important source of nutrients, it was only opened to the world from Siglo XIX, when they began to grow it and export it on a large scale in the United States.
The benefits of groundnuts are many. Known for its high caloric value, it has several benefits for a healthier life. It can even help in weight loss if consumed correctly.
In addition, it presents other diverse advantages, such as the prevention of:
- Early aging;
- Cardiovascular diseases;
- Maintenance of muscular health;
It also helps as an energy supply and mood improvement.
A quantity of 100 gr of peanuts has approximately:
- 544 kilocalories (kcal);
- 20 gr of carbohydrates;
- 27 gr of protein;
- 44 grams of fats (mostly monounsaturated);
In addition to other nutrients such as:
- Vitamins B and E;
It does not contain cholesterol.
Health Benefits of Groundnut (Peanut)
1. Cancer prevention
Being a source of a substance such as resveratrol, folic acid, phytic acid, and vitamin E, peanuts are an important ally for the prevention of some types of cancer.
Studies show that an efficient function of colon cancer prevention is the case of people who consume peanuts regularly, at least twice a week. Reducing the incidence by more than 55% in the case of women and 25% in the case of men.
2. Weight Loss
As it is a food that contains the three macronutrients (fats, proteins and carbohydrates), in addition to being an excellent source of fibers, it provides a feeling of satiety, especially for people with restrictive diets, relieving the feeling of deprivation (which leads many people to eat more).
Peanuts are an excellent option to be consumed in small portions per day.
3. Muscle building
Containing a reasonable amount of protein, it is a plant food that has rich chains of amino acids in its formation, helping to build muscle.
In addition, it is a rich source of energy, being ideal for sports activities, such as running.
4. Nervous system protection
Source of vitamin B3, a serving of peanuts per day can supply about 15% of the daily intake for protection against diseases such as Alzheimer’s or related to senility, most commonly presented at advanced ages.
In this way, it can be an important source of vitamins for the care of the brain and nervous system.
6. Antioxidant function
Foods with antioxidant functions are important for the prevention of early aging, heart disease, and even cancer.
Knowing that peanuts, rich in vitamin E, have antioxidant functions that, by combating free radicals, are ideal for the prevention of degeneration.
A curiosity is that, in this case, if you roast in the right way you can increase the concentration of polyphenols by up to 22%.
How best to consume Groundnut
It can be consumed in various ways. But, popularly, it is eaten roasted (peeled or not, with salt or not). There are also those who consume it in cream, sauces, sweets, savory and even as a complement to main dishes.
Even with this diversity of possibilities for consumption, the most suitable for day-to-day implementation is raw peanuts.
According to nutritionists, any natural food exposed to heat, weather, humidity or other environmental changes tends to suffer alterations in its properties and characteristics.
When roasted, for example, it suffers a decrease in the concentration of proteins, food fibers, and carbohydrates, while its caloric value can be increased by up to 11%.
Therefore, the best type for daily consumption is crude. Even so, your intake should be moderate, not being able to exceed portions equivalent to a handful, 5 times per week.