It is believed that the homeland of peanuts is South and Central America, where this nut has been growing since time immemorial. By the way, he played a key role in the diet of the Aztecs and other local tribes. But thanks to Spanish and Portuguese explorers, these nuts have spread all over the world. Today this plant is grown in China, India, African countries, and the USA. There are many varieties of peanuts, but most often in the markets there are fruits of the varieties Virginia, Valencia, Spanish, Runner.
Walnut or not?
Biologists call this plant species Arachis hypogea (but not at all araxis, as they sometimes mistakenly write), and in everyday life people gave it a different, more understandable, though not quite correct name – peanut. Why wrong? Scientifically, peanuts are not nuts. In fact, he belongs to the family of legumes, but has all the qualities characteristic of almonds, pistachios and other nuts.
From the day of sowing to fruiting, it usually takes 120-150 days. As the stems grow, pods form and hang to the ground. When kernels begin to form, the pods slowly break into the ground and the final formation of nuts takes place in the soil. For harvesting, plants are dug out of the ground. Each bush can produce 10 to 150 pods with fruits. The rough, wrinkled pods are somewhat reminiscent of beans, and the nut itself is divided into two equal parts, like the fruits of legumes. So after examining the appearance, it becomes obvious the answer to the question of what peanuts are: walnuts or legumes.
In the homeland of peanuts, they are rarely eaten raw, more often fried, salted, or in the form of peanut butter. In addition, flour, protein shakes are made from peanuts, and the nut itself is used to make desserts, confectionery, baked goods, sauces, and salty snacks. After all, not only does the peanut taste good, it is also rich in proteins, fats and many useful nutrients. Research Shows Peanuts May Be Good For Weight Loss And Reduce The Risk Of Heart Disease ..
Nutrients Peanuts
Nutrition Facts (per 100 g product) farmer-online.com
Calories
567 Kcal
Proteins 25,8 g Carbohydrates 16,1 g Fats 49,2 g Fiber 8,5 g Monounsaturated fat 24,43 g Polyunsaturated fat 15,56 g Omega-6 15,56 g Vitamin E 8,33 mg Vitamin B1 (thiamine) 0,64 mg Vitamin B2 (riboflavin) 0,14 mg Vitamin B3 (niacin) 12,07 mg Vitamin B5 1,77 mg Vitamin B6 (pyridoxine) 0,35 mg Folic acid 240 μg Choline 52,5 mg Calcium 92 mg Iron 4,58 mg Magnesium 168 mg Phosphorus 376 mg Potassium 705 mg Sodium 18 mg Zinc 3,27 mg Copper 1,14 mg Manganese 1,93 mg Selenium 7,2 μg
Proteins
Almost 30% of the composition of peanuts is protein. Thanks to this, peanuts are among the most nutritious foods. However, an overuse of these beans can cause allergies in some people.
Fats
Peanuts are high fat foods. For this reason, the nut is classified as an oilseed and used to make peanut butter. The percentage of fat in peanuts is about 44-56 points, but mainly it is useful mono- and polyunsaturated lipids.
Carbohydrates
But there are few carbohydrates in the product – only 13-16% of the weight. The low carbohydrate content and the high concentration of protein, fat and fiber provide a low glycemic index. Therefore, after consuming the product, the level of glucose in the bloodstream rises gradually, rather than in jerks. This quality makes peanuts a suitable food for diabetics.
Vitamins and minerals
Another product, so rich in vitamins and minerals, is still to be looked for – in the peanut practically all nutrients necessary for health are presented:
- biotin (important for pregnant women);
- copper (good for the heart);
- niacin (supports the heart and blood vessels);
- folic acid (extremely important for pregnant women);
- vitamin E (antioxidant);
- vitamin B1 (supports the performance of the heart, muscles, nervous system);
- phosphorus (important for growth and proper tissue development);
- magnesium (protects against cardiac diseases).
Antioxidants in nuts: the benefits and harm
In addition to the high concentration of vitamins and minerals, this small nut contains many active plant substances and antioxidants. By the way, groundnuts are saturated with antioxidants no worse than many fruits. Meanwhile, most of them are concentrated in the dark skins of peanuts, which, however, are rarely eaten, however, like raw walnuts.
Antioxidants contained in the walnut kernel:
- p-coumaric acid (one of the main antioxidants);
- resveratrol (reduces the risk of cancer and heart disease; there is also in red wine);
- isoflavones (ambiguously affect the body: they can be beneficial, but they can also be harmful);
- phytic acid (impairs the absorption of zinc and iron);
- phytosterols (regulate the concentration of “bad” cholesterol) farmer-online.com.
How to choose the right fruit
Peanuts are available in all markets throughout the year. It is sold in different forms: in husks, unpeeled, salted, sweetened, in the form of a paste. It is not surprising that the buyer will sooner or later think about which one is more useful? It is best to buy raw, unpeeled (in shell) nuts. In this case, the pods should be creamy, intact, free from mold spots and an unpleasant odor. The weight of the nuts should be felt in the palm of your hand.
Unpeeled peanuts can be stored in a cool, dry place for several months. Fruits without shells are kept in airtight containers in the refrigerator, otherwise they will go rancid .. ...
Nut processing methods
Of course, nuts can be eaten raw, peeled from the shell, but still, after processing, their taste is significantly improved.
Roasting nuts not only improves the taste (enhances their nutty flavor and adds sweetish notes), but also activates antioxidants, eliminates aflatoxin. Roasted ground peanuts are added to salads and desserts.
Not sure how to fry nuts bought on the market in shells? This is very easy to do. It is enough to pour the product onto a baking sheet and place it in the oven (preheat to 75 degrees) for 15-20 minutes. That’s the whole secret of the most popular cooking method.
Boiled kernels have a unique taste and aroma. Boiling water also enhances their nutritional and antioxidant abilities.
Peanut butter is a paste made from chopped groundnuts, with or without oil. This product, like peanut milk, is popular all over the world.
In South India and Sri Lanka, popular in the form of “chutney” – a paste made from nuts, coriander leaves, chili peppers, garlic, salt and mustard seeds . 1.
Peanuts for weight loss
Scientists have carefully studied how peanuts affect weight. The first conclusion of scientists: despite the impressive calorie and fat content, this product under normal conditions does not cause obesity. Moreover, it is able to prevent the accumulation of extra pounds.
The researchers conducted an experiment with the participation of a group of women. For 6 months, they consumed peanuts instead of the usual sources of fat. The result is a minus kilogram of weight 3.
In another experiment, 8 g of peanuts (approximately 89 kcal) were added daily to the normal diet for 500 weeks. At the end of the experiment experiment participants weighed. Weight gain, as expected, was not found.
Another experiment conducted by scientists in Spain. After 28 months, it turned out that the chances of gaining weight on 31 are lower than those who use at least twice a week peanuts in any form.
Peanuts, being rich in protein, quickly quenches hunger. It is also a source of insoluble dietary fiber, which contributes to weight loss.
But it is worth recalling: salted peanuts retain excess moisture in the body, and this is already extra pounds. Also, do not forget how many calories are contained in 100 g of this product. After all, consuming too large portions of nuts can have the opposite effect and, conversely, increase weight. ...
Useful properties for the body
In addition to the fact that peanuts contribute to weight loss, they are more often used for a slightly different purpose. And the list of its benefits in the fight against obesity is clearly not limited. So what else is this nut good for?
- Healthy heart farmer-online.com ...
Cardiac diseases worldwide are one of the leading causes of premature death. The results of many studies show that the consumption of peanuts, like other types of nuts, protects the heart and blood vessels. People who consume peanuts 5 times a week are less susceptible to cardiac disorders, diabetes, and cancer. And a study conducted by scientists in the US state of Iowa showed that people whose diet contains peanuts at least 4 times every 7 days are 37 percent less at risk of ischemia. And each additional portion of the product, according to scientists, reduces this danger by another 8,3%.
And all this is due to the chemical composition of the product, which includes magnesium, nicotinic acid, copper, oleic acid, antioxidants. Together they create powerful protection for the heart, blood vessels and other organs.
- The benefits to the brain.
Flavonoids from peanuts improve blood flow in the brain by 30%. And this is already a serious protection against possible strokes or other disorders of the functioning of the organ. ...
- Getting rid of “bad” cholesterol ...
The phytosterols found in peanuts are the main enemy of cholesterol. Moreover, according to the researchers, plant sterols cleanse the body exclusively of “bad” cholesterol. To confirm this, scientists conducted an experiment with postmenopausal women with high cholesterol. Peanuts were included in their diet for several weeks. At the end of the experiment, it turned out that the cholesterol level in women decreased significantly. This experience provides an answer to the question of how groundnuts are useful for women.
- Prevention of gallstones ...
According to some reports, nearly a quarter of the adult population of the planet suffers from gallbladder disorders. Scientists conducted several experiments with the participation of men and women, and it turned out that peanuts reduce the risk of gallstones formation almost 4 times. Scientists explain this effect quite simply. Gallstones are pure cholesterol. Peanuts, as already noted, lowers cholesterol. Consequently, there is nothing strange that peanut protects against the formation of gallstones.
- Anti-cancer agent ...
For 10 years, Taiwanese scientists have studied the relationship between peanuts and the risk of malignant tumors in the colon. The experiment involved 12000 men and women. The result pleasantly surprised the learned world. It turned out that it is enough to eat at least 2 servings of peanuts per week to reduce the risk of bowel cancer in women by almost 58% and by 27% in men. And this is an undeniable benefit to the body.
- Prevention of Alzheimer’s Disease ...
Scientists from Chicago have investigated more 3000 people older than 65 years. It turned out that those whose daily ration contains about 20 mg niacin, 70 percent less susceptible to Alzheimer’s disease. Ask, and here the peanuts? The answer is simple. The easiest way to get the daily rate of a vitamin is to eat a handful of nuts as a snack.
Side effects
Side effectsBesides allergies, peanuts can cause many other side effects. Most are caused by contamination of the peanut with aflatoxin, a toxic substance produced by mold. ...
Aflatoxin poisoning
Sometimes peanuts can be damaged by the toxic substance aflatoxin. Use of this product causes poisoning. It manifests itself loss of appetite, yellowing eyes, pain in the liver. With severe poisoning, liver failure, cirrhosis or liver cancer is possible.
The risk of aflatoxin contamination of the nut is increased if the product is stored in warm, humid conditions. This problem is most common in tropical peanuts. ...
“Enemy” Nutrients
In addition to the beneficial elements, peanuts contain anti-nutrient substances that prevent the proper absorption of nutrients. Phytic acid is especially active in this area. It is found in almost all edible seeds, nuts, grains and leguminous plants. In peanuts, its composition varies between 0,2 and 4,5 percent of the total composition. Phytic acid reduces the quality of absorption of iron and zinc. Thus, regular consumption of peanut, paradoxically, may cause a shortage of these elements.
On the other hand, don’t be too scared. Since with a balanced diet and proper nutrition, phytic acid is not capable of causing serious damage to the body ...
Nut allergy
Peanut is one of the 8 most common food allergens. By some estimates, about 1 is the percentage of the planet’s population that suffers from peanut intolerance. And the peanut itself, if it already causes allergic reactions, in most cases they proceed very hard. People whose body does not tolerate ground nuts may have vomiting, stomach pain, swelling of the lips and throat, difficulty breathing. In severe cases – fatal.
It is also important to know that you should not abuse these nuts when:
- gout;
- arthritis;
- arthrosis;
- diseases of the digestive tract.
Do not give ground nuts and small children.
Peanut has gained its popularity all over the world, not least because of its beneficial properties and high nutritional value. It is an excellent source of protein, many vitamins, minerals and vegetable compounds. Ground nuts are indispensable for the qualitative loss of excess weight, they reduce the risk of developing heart disease and gallstones. Meanwhile, it is categorically not suitable for people prone to allergies. And of course, the main note: if you want to get the most out of the nut, choose only a high-quality product.
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