Peanuts- Health benefits
Peanuts are a deliciously crunchy and nutty snack that you can have at any time of the year. Not many realize that peanuts have great
nutritional benefits. They have an abundance of protein, healthy fats,
and are low in carbohydrates. Furthermore, peanuts are rich in energy
(567 calories per 100 g) and have plenty of nutrients, minerals,
antioxidants, and vitamins. Studies have also shown that peanuts may
even be beneficial for weight loss and are associated with a reduced
risk of heart disease. This makes them an important part of any healthy
diet.
Today, we will learn about some of the
lesser-known but significant health benefits of peanuts. You will get to
know how making them a part of your regular diet is essential for
optimal health.
1. Peanuts are a great source of biotin (vitamin H)
Peanuts are one of the richest dietary
sources of biotin, also called vitamin H, vitamin B7, or vitamin B8.
Biotin is water-soluble, just like the other B vitamins, and dissolves
easily upon entering the body. Biotin is involved with plenty of
enzymatic reactions in the body and is especially important during
pregnancy as even mild biotin deficiency can increase the risk of
congenital birth defects.
Research also suggests that biotin can be
useful for the treatment of multiple sclerosis, diabetes, and some brain
conditions. Health experts recommend that adults should get at least 30
micrograms of biotin per day. Having a quarter-cup serving of peanuts
will give you more than 26 micrograms of biotin per day.
2. Peanut consumption may cut the risk of gallstones
Gallstones, also called cholelithiasis, are
hardened deposits of digestive fluid that can form in your gallbladder.
They generally don’t require treatment but can cause a lot of pain in
the upper right portion of your abdomen if they increase in number.
Overweight individuals, people over the age of 40, and those with a diet
high in calories and refined carbohydrates are at higher risk of
gallstones. Studies have shown that peanut consumption may cut the risk
of gallstones in both men and women.
Peanuts have a cholesterol-lowering effect and since most gallstones are
largely composed of cholesterol, having peanuts regularly can help
lower the risk of getting them. Another study found that eating peanuts
lowered the risk of gallstones by 25%. While it isn’t clear exactly what
nutrients in peanuts help protect your gallbladder, it is suggested
that eating one serving of peanuts per day is linked with reduced risk
of gallstone formation.
3. Peanuts can improve heart health
Studies have indicated that eating peanuts,
along with other types of nuts can help improve your heart’s health.
Peanuts contain several heart-healthy nutrients such as magnesium,
niacin, copper, oleic acid, and multiple antioxidants, such as
resveratrol. All these nutrients are good for the heart. Resveratrol, in
fact, has been found to have a protective function against heart
disease.
Another study, led by Marta Guasch-Ferré, Ph.D., a research fellow in
the Department of Nutrition at Harvard T.H. Chan School of Public Health
in Boston, MA, found that eating peanuts at least twice each week was
associated with a 13 percent lower risk of cardiovascular disease.
Peanut consumption was also linked with a 15 percent reduction in
coronary heart disease risk.
“In three large prospective cohort studies,” the study authors conclude,
“higher consumption of total and specific types of nuts was inversely
associated with total cardiovascular disease and coronary heart
disease.”
Yet another large observational study, conducted by researchers at
Vanderbilt University in Nashville, Tennessee, the Shanghai Cancer
Institute in China, and the Harvard School of Public Health, found that
consumption of peanuts "may be considered a cost-effective measure to
improve cardiovascular health". The study, which was carried out over
five years and included more than 200,000 participants, observed that
these nuts are incredibly heart-healthy and can allow people to live
longer and more productive lives.
4. Peanuts contain monounsaturated fats, the good kind of fats
Peanuts often get a raw deal and are
considered unhealthy because of their high-fat content. However, do you
know that peanuts also have high monounsaturated fat content? This is a
good kind of fat that helps lower bad cholesterol and increases good
cholesterol. Also, the high content of protein and monounsaturated fat
in peanuts may increase calorie burning.
Monounsaturated fats have also been associated with lower cardiovascular
risk. Once you start getting regular lots of monounsaturated fats in
your diet, your arteries are likely to get clearer and your blood will
flow well which will eventually lower your risk of heart attack or
stroke. Research has also shown that replacing saturated fats with
unsaturated fats in the diet reduces the risk of developing heart
disease. The monounsaturated fats found in peanuts, in fact, can be a
good and important part of a healthy diet particularly when they replace
saturated fat.
5. They are diabetic friendly
Peanuts aren’t just useful for their
nutritional content. They can also be a good snack for people with
diabetes as they have a low impact on blood sugar levels. Furthermore,
according to a study from the Journal of the American Medical
Association, eating peanuts or peanut butter may lower the risk of
developing type 2 diabetes. This is because these nuts are high in
unsaturated fat and other nutrients that help your body manage insulin.
Also, peanuts contain manganese, a mineral that plays a crucial part in
metabolizing fat and carbohydrate, calcium absorption, and blood sugar
regulation. They are known to have a low glycemic index which makes it
the perfect snack for diabetics.