Peanut nutrition is very beneficial for health, because its rich in fat, protein, iron, vitamin E and calcium, phosphorus and vitamin B complex, vitamins A and K, lecithin, choline and calcium. Protein content in peanuts is much higher than meat, eggs and soya beans.
Peanuts or in scientific language called as Arachis hypogaea L is a leguminous plant of the family Fabaceae or legume. Its also said contain ingredients that can give health benefits in preventing several diseases. Consuming one ounce of nuts five times a week reported can prevent heart disease. Peanuts work improving cardiac pumping ability and lower resoki coronary heart disease.
Peanuts contain Omega 3 which are polyunsaturated fats and Omega 9 which is a monounsaturated fat. In 1 ounce of peanuts, there are 18 grams and 17 grams of Omega 3 Omega 9. Peanuts contain a phytosterol that it can lower cholesterol and triglyceride levels, by restraining the absorption of cholesterol from food is circulated in the blood and reduce the re-absorption of cholesterol from the liver, and maintain HDL cholesterol. Peanuts also contain arginine can stimulate the body to produce nitrogen monoxide, which works to fight the tuberculosis bacteria.
Peanuts Nutrition Facts
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 567 Kcal | 29% |
| Carbohydrates | 16.13 g | 12% |
| Protein | 25.80 g | 46% |
| Total Fat | 49.24 g | 165% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 8.5 g | 22% |
| Vitamins | ||
| Folates | 240 µg | 60% |
| Niacin | 12.066 mg | 75% |
| Pantothenic acid | 1.767 mg | 35% |
| Pyridoxine | 0.348 mg | 27% |
| Riboflavin | 0.135 mg | 10% |
| Thiamin | 0.640 mg | 53% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0 | 0% |
| Vitamin E | 8.33 mg | 55.5% |
| Electrolytes | ||
| Sodium | 18 mg | 1% |
| Potassium | 705 mg | 15% |
| Minerals | ||
| Calcium | 92 mg | 9% |
| Copper | 1.144 mg | 127% |
| Iron | 4.58 mg | 57% |
| Magnesium | 168 mg | 42% |
| Manganese | 1.934 mg | 84% |
| Phosphorus | 76 mg | 54% |
| Selenium | 7.2 µg | 13% |
| Zinc | 3.27 mg | 30% |
| Phyto-nutrients | ||
| Carotene-ß | 0 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 0 µg | -- |
10 Peanuts Health Benefits
1. Reduce the Risk of Cancer
Peanuts contain a phytosterol called beta-sitosterol that helps prevent the growth of tumors.
2. Reduce Risk of Heart Disease
Peanuts contain a lot of monounsaturated fats (monounsaturated fat) and oleic acid that is friendly to the heart.
3. Improve Brain Memory
Peanuts contain vitamin B3 or niacin is known to help improve brain memory. Niacin also serves to reduce the risk of Alzheimer's disease.
4. Strengthen Bones and Teeth
Peanuts contain calcium which is needed for the formation of healthy bones and teeth.
5. Prevent Anemia
Peanuts contain iron which is essential in the formation of red blood cells. Iron deficiency can cause anemia.
6. Helps Maintain Healthy Fetus
Peanuts contain lots of folate, which is known to be beneficial for the health of the fetus and to prevent birth defects.
7. Helps Control Blood Glucose
Peanuts contain minerals manganese known to participate in the metabolism of carbohydrates and fats, calcium absorption and blood glucose control.
8. Reduce Depression
Peanuts contain a lot of tryptophan, an essential amino acid that is important for the production of serotonin. Serotonin is a chemical involved in mood control. During a depression, less serotonin is released from nerve cells. Tryptophan may enhance the antidepressant effects of serotonin in the event of an increase in the amount of serotonin in the blood.
9. Helps Muscle Formation
Peanuts contain proteins that are useful for building muscle especially those in its infancy. Protein also in metabolism to produce energy.
10. Skin Care
Peanuts are like an vitamin E. Vitamin E is an antioxidant that helps protect healthy skin from damage by free radicals.