Top 10 Health Benefits of Peanuts You Should Know About!

According to SAEDNEWS, Peanuts are a nutrient-rich food packed with vitamins and other nutrients. They can be classified as nuts. Scientifically known as Arachis hypogaea, peanuts are also called pistachio, ground almond, and mountain almond. Peanuts can be used in various dishes and desserts, providing numerous benefits that contribute to the body's health. Some of these include weight control, blood sugar regulation, reduced risk of heart disease, bone health, and calming the nerves.

Peanut Classification

This classification includes all kinds of microorganisms, animals, plants, etc., that exist in the world. Peanuts belong to the bean, pea, and soybean family. In India, they are generally classified as legumes and primarily used as edible seeds. Biologically, they are known as Arachis hypogaea. They are widespread in India, where they are called by various names in different regions and used as an oilseed. Peanuts are primarily cultivated underground.

The Most Important Health Benefits of Peanuts

Many people believe peanuts are not as nutritionally valuable as actual nuts like pistachios, almonds, and walnuts. However, peanuts provide similar health benefits and should not be overlooked. Here are ten of the most important health benefits of peanuts for the body:

1. Heart Benefits of Peanuts

Peanuts can be beneficial for heart health. According to a study by Harvard researchers who followed the health metrics of over 210,000 people for 32 years, those who consumed peanuts at least twice a week had a 15% lower risk of heart disease than those who ate fewer peanuts. Peanuts benefit the heart through:

- Cholesterol management due to healthy fats

- Nutrient-rich content that helps lower blood pressure

- Antioxidants that fight free radicals

- Prevention of arterial damage due to the presence of arginine

- A rich source of vitamin E that helps prevent heart inflammation

Note: While peanuts are beneficial for the cardiovascular system, excessive consumption can have adverse effects, potentially increasing the risk of heart issues.

2. Weight Loss

Interestingly, peanuts can even aid in weight loss. Despite their high fat and calorie content, the fiber and protein in peanuts promote satiety, helping you feel full for longer. Digesting these nutrients takes time, reducing the need for other high-calorie foods. So when you're hungry, a small amount of peanuts can satisfy you without worrying about weight gain.

3. Muscle Building

Every cell in the human body contains protein, which is essential for the repair and building of new cells. Protein is also crucial for growth and development, especially in children, adolescents, pregnant women, athletes, and bodybuilders. Peanuts provide plant-based protein, meeting a large portion of the body’s needs.

4. Skin

Rich in antioxidants, peanuts help prevent disease-causing cells and contribute to healthy skin. The vitamin E in peanuts ensures skin health and glow. Niacin and oleic acid in peanuts also prevent premature aging and wrinkles, while protecting the skin from various conditions.

5. Hair Health

Peanuts are excellent for hair health, containing biotin essential for hair growth. Peanut oil is high in vitamin E, making it ideal for treating dry or dandruff-prone hair. Applying peanut oil to brittle hair can reduce hair fall and strengthen hair follicles with its omega-3 fatty acids.

6. Constipation

Peanuts aid in regulating bowel movements and can help alleviate constipation, particularly peanut butter. Due to their soluble and insoluble fiber content, peanuts can improve bowel movements. For maximum benefit, choose a well-known peanut butter brand with minimal additives.

7. Bone Health

Besides calcium, the body needs magnesium, protein, manganese, and phosphorus for bone health. Peanuts, especially rich in manganese, support bone formation and provide the enzymes necessary for it. Phosphorus in peanuts also contributes significantly to building strong bones.

8. Cancer-Fighting Properties of Peanuts

Peanuts contain resveratrol, a powerful antioxidant that helps prevent cancer by improving blood circulation and inhibiting the growth of cancer cells. Studies show that peanuts can reduce the risk of breast cancer by 2-3%.

9. Blood Sugar Control

Consuming peanuts or peanut butter at breakfast can help regulate blood sugar levels throughout the day. A 28-gram serving of peanuts provides around 12% of the daily magnesium requirement, a nutrient that helps maintain blood sugar levels.

10. Peanuts for Anemia

Peanuts are a rich source of iron, making them beneficial for anemia sufferers. If you don’t enjoy peanut butter, roasted peanuts are an excellent alternative to combat anemia.

Potential Side Effects of Peanuts (Mung Fali)

While peanuts aid nutrient absorption, sometimes they can become contaminated and produce toxins that cause appetite loss and eye discoloration, which are common liver symptoms. Peanuts are also a common allergen and can cause severe reactions. Those with peanut allergies should avoid them. Peanuts may aggravate gallbladder issues, but moderate peanut butter consumption can reduce gallstone risk by up to 25% due to its cholesterol-lowering effect.