What are peanuts?

Contrary to its name, peanuts are not related to tree nuts and are actually a member of the legume family, similar to plants such as beans, lentils, and soybeans. In the United States, peanuts are rarely eaten raw and are mostly roasted or in the form of peanut butter.

Other products made from peanuts include peanut oil and peanut flour, which are used for cooking and preparing foods such as desserts, cakes, pastries, snacks, and sauces.

Peanuts are a rich source of protein, healthy fats, and various nutrients. Research has shown that eating peanuts can be effective in weight loss and reduce the risk of heart disease.

Nutritional value of peanuts

Peanuts are one of the most nutritionally valuable foods that contain high amounts of protein, healthy fats, and other important nutrients. Per 100 grams of raw peanuts, the nutritional information is as follows:

Total Fat: 14 grams - Peanuts are full of healthy fats that can help provide energy and keep your heart healthy.
Saturated fat: 1.8 grams - contains a small amount of saturated fat, which should be consumed in moderation.
Sodium: 5.1 mg - Peanuts are very low in sodium, which is good for people on low-salt diets.
Carbohydrates: 4.6 grams - It has a moderate amount of carbohydrates that can help provide energy to the body.
Dietary fiber: 2.4 grams - this amount of fiber helps to improve the functioning of the digestive system and maintain the health of the intestines.
Sugar: 1.3 grams - contains a small amount of natural sugar, making it a healthy snack.
Protein: 7.3 grams - It is a good source of vegetable protein, which is important for strengthening muscles and maintaining the health of body tissues.
Vitamin D: 0 mcg - contains no vitamin D.
Calcium: 26 mg - contains a small amount of calcium, which is good for healthy bones and teeth.
Iron: 1.31 mg - It has the right amount of iron that can help prevent anemia.
Potassium: 200 mg - The potassium in peanuts helps maintain heart health and regulate blood pressure.

This information shows that peanuts are a rich source of protein, healthy fats, fiber and minerals and can be used as part of a balanced diet to provide energy and nutrients.

Properties of peanuts

Peanuts are known as one of the most nutritious foods, and because of their unique properties, they are considered by many people. If you want to know what peanuts are good for, you should know that this food provides all 20 essential amino acids for the body, including arginine, which helps strengthen the immune system.

In addition, peanuts are rich in vitamins, minerals and beneficial plant compounds that can have many positive effects on human health. Consumption of this nutritious seed can help heart health, be effective in weight loss, prevent the formation of gallstones and control blood sugar levels. In the following, we discuss the main properties of peanuts:

Strengthen heart health

Research has shown that eating peanuts can prevent coronary heart disease (CHD). According to studies by the Harvard School of Public Health, peanuts reduce the level of bad cholesterol (LDL), which is the main cause of clogged arteries. Also, peanut skin contains polyphenols that help reduce inflammation associated with heart disease.

Help to lose weight

Although peanuts are high in calories, consuming them as a snack can lead to weight loss due to the long-lasting feeling of satiety. Research has shown that eating peanuts as an energy-dense snack can reduce overall daily calorie intake.

Prevention of gallstones

Studies show that regular consumption of peanuts can reduce the risk of developing gallstones. Research has shown that people who eat at least five servings of nuts per week are less likely to develop gallstones and need surgery to remove them.

Blood sugar level control

Due to its low glycemic index (GI) and low glycemic load (GL), peanuts are very suitable for controlling blood sugar levels. Also, the fiber and magnesium in it help regulate blood sugar levels.

Reducing the risk of cancer

Certain compounds in peanuts, such as isoflavones, resveratrol, and phenolic acid, have anticancer properties and can reduce the risk of cancer, especially colon cancer.

Increase body energy

Peanuts are a good source of protein and fiber, which help convert carbohydrates into energy and help maintain stable energy levels in the body by facilitating the continuous release of energy.

Reducing the symptoms of polycystic ovary syndrome (PCOS)

The monounsaturated fats in peanuts can help improve the metabolic profile of women with PCOS.

High antioxidant properties

Peanuts contain a variety of antioxidants and plant compounds that help fight inflammation and oxidative damage.

Protection against Alzheimer's

Peanuts are rich in niacin and vitamin E, which can protect the brain against cognitive decline and Alzheimer's disease.

Skin health

Vitamin E, magnesium and zinc in peanuts can help improve skin health and protect against sunburn.

Strengthen hair health

The protein and amino acids in peanuts may be beneficial for hair growth.

Effect on facial obesity

Due to the presence of various fats and vitamins, the consumption of peanuts can affect the health and beauty of the facial skin.

Improving sperm quality

Some evidence suggests that peanuts can help improve sperm quality and sexual performance in men.

Strengthening bone health

The presence of calcium and iron in peanuts has made its consumption recommended to maintain bone health.

Disadvantages of excessive use of peanuts

Excessive consumption of peanuts, like any other food, can lead to some problems and complications in the body. One of the compounds in peanuts is resveratrol, which may prevent normal blood clotting if consumed in excess. This can increase the effects of blood thinners such as warfarin (Coumadin) and lead to side effects such as nosebleeds, unusual bruising, abdominal pain, blood in the urine (hematuria), and heavy menstrual bleeding.

Also, the resveratrol in peanuts may interact with some medications and aggravate the side effects of these medications. Therefore, if you are taking the following medications, it is better to consult your doctor before consuming peanuts:

Antihistamines: used to treat allergies.
Benzodiazepines: Used to manage anxiety and insomnia.
Calcium channel blockers: used to control high blood pressure.
Erectile dysfunction drugs: used to treat erectile problems.
HIV protease inhibitors: prescribed to control HIV infection.
Statins: Used to lower blood cholesterol levels.
In addition to these cases, one of the most common side effects of peanut consumption is the occurrence of an allergy to it. Peanut allergy can be extremely dangerous and sometimes life-threatening. The symptoms of this allergy can range from mild reactions to severe and systemic reactions such as anaphylaxis. Anaphylaxis may present with symptoms such as hives or skin rash, shortness of breath, wheezing, rapid heartbeat, and swelling of the face or throat. If this reaction is not treated in time, it may lead to shock, coma, cardiac or respiratory failure, and even death.

Balanced and controlled consumption of peanuts is recommended to prevent these complications and maintain health.

conclusion

Peanuts are one of the most nutritious and popular foods in the world, which are considered by many people due to their high nutritional value and many benefits. However, its consumption should be done in a balanced way and according to the specific conditions of people such as allergies.

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