Peanuts, also called groundnuts, always have a very bad reputation, because they are supposed to contain a lot of calories and make us fat if we eat too much of them. Often served as an aperitif, they go unnoticed and are consumed in a few minutes. But what is it really? peanuts do not deserve this received idea, because they are also excellent for health and have many medicinal properties. Here are the main ones.
Peanuts are an excellent source of vegetable protein (which is not as complete as animal protein, however). They are rich in:
- Unsaturated fatty acids
- vegetable proteins
- Dietary fiber
- Many nutrients
- 567 calories on average per 100 grams
Peanut nutrition values
The zinc contained in the peanut
Peanuts are very rich in zinc when roasted in oil, which strongly contributes to immune reactions. It thus helps to heal wounds and the development of the fetus. It also helps release insulin, as it participates in its creation in the pancreas.
Peanuts also contain a lot of copper which is necessary for the formation of collagen and hemoglobin. Copper also helps the body defend itself against free radicals.
The peanut contains manganese in good quantity. This element helps prevent damage caused by free radicals in the body.
Vitamin B3 is also called niacin. It helps produce energy from the proteins, carbohydrates and fats we absorb. This same vitamin also contributes to DNA formation and normal growth in children.
When the peanut is dry roasted, it is an excellent source of magnesium for bone development, muscles, dental health, the immune system and the nervous system.
The phosphorus contained in the peanut is the second mineral in the body after calcium. It is necessary for healthy teeth and bone formation as well as for the regeneration of all tissues in the human body.
Potassium is in greatest presence in the dry roasted peanut. It balances the pH of the blood and helps promote digestion. It participates in the proper functioning of the heart and nerve impulses.
Vitamin E is a very good antioxidant protecting the membrane of all cells in the human body.
The iron in peanuts helps carry oxygen in the blood. It also contributes to the formation of red blood cells, new cells, neurotransmitters and hormones.
Vitamin B1 is also called thiamin. It contributes to the production of energy of the body from the ingested carbohydrate and also participates in the growth of the child.
Selenium is also found in dry roasted peanuts. It is an antioxidant preventing the formation of free radicals.
The folate or vitamin B9 contained in the peanut helps in the formation of red blood cells. It also plays a big role in the nervous system, immune system and wound healing.
The vitamin B6 contained in the peanut contributes to the synthesis of neurotransmitters. Also called pyridoxine, this vitamin is still necessary for the transformation of glucose and the formation of nerve cells.
Peanuts are a good source of dietary fiber. They thus prevent the risk of colon cancer, cardiovascular diseases and the control of diabetes TII.
The benefits of peanuts on the human body
Thanks to all the elements it contains, the peanut is a good ally for health provided you do not abuse it too much, because it is also extremely high in calories. Peanut is a good cardiovascular protector, because by consuming it regularly, it helps to lower cholesterol levels.
peanuts and cancer
A study conducted shows that two servings of peanuts per week helps reduce colon cancer in women. Further scientific studies should be conducted to further analyze peanut compounds and cancer prevention.
And diabetes TII
A large epidemiological scientific study shows that five spoonfuls of peanut butter per week would help reduce the risk of diabetes IID in women thanks to the dietary fiber and magnesium contained in peanuts.
Several scientific studies still show that peanuts consumed regularly prevent the risk of gallstones in women thanks to magnesium, phytosterols and dietary fiber.
Which peanut should be chosen for better health?
Dry roasted peanuts are the most interesting to help maintain health, but at the same time they are fried in oil, higher in sodium and therefore contain more calories than others. It is therefore advisable not to eat more than 30 grams per day if you are not overweight or obese. Peanuts are a perfect food for the morning snack.
Contraindications and allergies to peanuts
There are contraindications to peanut intake, as it is one of the main known allergens. Peanuts can create very serious allergies up to anaphylactic shock. As it contains oxalates, the peanut is also contraindicated in case of disposition to the formation of gallstones and urinary stones. If the peanut is a little black spotted, rancid or moldy, it should not be eaten, as it may be a toxin that is dangerous to your health.
Peanut butter: good or bad for your health?
Peanut butter is a mixture of peanut butter, palm oil and sugar. According to Lise Lafaurie, “it is these two additions to pure peanuts that denature it and make it less interesting from a nutritional point of view, palm oil being rich in trans fatty acids and saturated fats and sugar providing extra calories” .
Prefer peanut puree : “A plain peanut puree, without added sugar or oil, is a very good substitute for butter or chocolate spreads dear to our children and teenagers”. Peanut puree is indeed less caloric and much less rich in saturated fats than butter and contains unsaturated fats that are better for your health. It is easily found in organic stores or in the health food sections of supermarkets.
What health drawbacks?
Like all oleaginous fruits (from which oil is made), peanuts have a very high fat and therefore calorie content. As soon as they are grilled or roasted, they lose some of their many nutritional qualities (vitamins, antioxidants, etc.). Adding salt makes them less interesting for the cardiovascular system and adding sugar greatly increases their caloric value.