Peanuts for beer and breakfast for an American schoolchild: are peanuts good for the body?

Peanuts are considered one of the most controversial products in dietetics, the benefit of which lies in the high content of vitamins, but the harm is in the ability to cause allergies. We will tell you who may benefit from peanuts and how to eat them correctly.

Contrary to popular belief, peanuts belong to the legume family, not the nut family. Its real homeland is South America. From there the Spaniards brought the “groundnut” to Europe.

Nutritional value and calorie content

Peanuts are a very nutritious and filling food. 100 g of kernels contain up to 26 g of protein, 45 g of fat and 10 g of carbohydrates. Vegetarians and vegans use nuts as a complete meat replacement. The proteins of this plant product have a rich amino acid composition, are well absorbed by the body and contribute to muscle gain.

Most of the fats in groundnuts are mono- and polyunsaturated (in particular, oleic and linolenic fatty acids).They help reduce the level of “bad” cholesterol and improve the external condition of the skin and hair.

Peanuts are a fairly high-calorie product. 100 g of nuts contain 550 kcal. Therefore, for those who want to lose weight, it is better to stop using them for a while.

Chemical composition of peanut kernels

The kernels and thin pink skin are rich in dietary fiber. The latter remove toxins from the human body, normalize intestinal motility, and serve as food for beneficial bacteria. 100 g of product covers 40% of the body's daily requirement for fiber.

In terms of vitamin and mineral composition, peanuts are superior to most types of nuts and legumes. The main substances present in the product are listed in the table below.

Table 1. Chemical composition of peanuts

Beneficial features

Thanks to its rich chemical composition, peanuts can bring great benefits to the human body. Some medicinal properties of the product have been confirmed through scientific research.

For 10 years, scientists from Maastricht University (Netherlands) observed the eating habits of 120,000 people aged 55–69 years. The researchers concluded that eating just 10 grams of peanuts or tree nuts per day reduced the risk of premature death by 23%. The results of the scientific experiment were published in the International Journal of Epidemiology.

According to Dutch scientists, peanut lovers are much less likely to develop cardiovascular diseases, diabetes, cancer, nervous disorders and respiratory infections.

Let's look at the beneficial properties of peanuts in more detail. Why is it advisable to include this product in the diet?

General strengthening of the body

Groundnuts contain many B vitamins and microelements that increase the body’s protective functions.And in the course of experimental studies, scientists found that the skin contains substances that have a detrimental effect on the human influenza virus and the following types of bacteria:

• Bacillus cereus – causes food poisoning;
• Listeria monocyte-genes – can lead to miscarriage in pregnant women and intrauterine pathologies;
• Staphylococcus aureus is the causative agent of skin diseases, pneumonia, meningitis, and endocarditis.

Therefore, to prevent viral and bacterial infections, it is better to eat raw peanuts. Do not remove the skin from the kernels.

Protection of the heart and blood vessels

Peanut kernels are rich in potassium and magnesium. Together, these macronutrients strengthen the heart muscle and maintain stable blood pressure levels. With regular but moderate consumption of the product, cholesterol levels in the body are normalized, and the risk of atherosclerosis is reduced.

Increased bone strength

Peanuts are even healthier for the musculoskeletal system than dairy products. It contains a lot of silicon and phosphorus, and calcium is present. These macroelements are perfectly absorbed and go towards the formation of strong bones.

Normalization of blood sugar levels

Peanuts contain chromium, a microelement that regulates the secretion of the hormone insulin and blood sugar levels. In moderate quantities, the product is useful both for the prevention of type 2 diabetes and for use in the diet of diabetics.

Peanut kernels protect body cells from the toxic effects of methylglyoxal. The latter accumulates in the body when eating fried foods and sweets and plays a key role in the development of diabetic complications.

Maintaining a Healthy Nervous System

People who regularly consume peanuts are doing their brain a favor. The product improves memory and mental abilities, prevents mood swings, chronic fatigue, depression and insomnia.

For women

Peanuts are beneficial for a woman’s body because they contain a large amount of folic acid, as well as “beauty vitamins” E and H.

The product has the following beneficial properties:

• supports adequate functioning of the endocrine system;
• normalizes the menstrual cycle;
• reduces pain during menstruation;
• prevents uterine bleeding and intrauterine pathologies during pregnancy;
• makes the skin elastic, helps fight rashes: pimples, acne;
• improves mood.

Pregnant women will benefit from nuts only if consumed in reasonable quantities - up to 10 pieces per day. If you lean heavily on them, you can cause intoxication in the baby’s body.

For men

For men, the main value in peanuts is proteins, polyunsaturated fatty acids and zinc. When consuming kernels, the body will receive the following benefits:

• increased sperm motility and viability;
• improvement of erectile function;
• increasing endurance;
• gaining muscle mass;
• normalization of hormonal levels;
• reducing the level of “bad” cholesterol.

Eating peanuts is especially beneficial for men who train in the gym. Then the calories received will not turn into fat, and the body will become more prominent.

For the elderly

In 2017, the results of a study by Australian scientists on the effect of peanuts on the health of people in old age were published. The experiment lasted 12 weeks and involved 61 volunteers.Experts have found that regular consumption of the product improves mental performance and cerebrovascular function in older people.

For children

Most pediatricians recommend introducing peanuts into children's diets from 3 to 4 years of age. Nuts will protect the child from some viruses and bacteria, help cope with increased stress at school, and relieve mood swings.

Potential harm and contraindications

Peanuts are the No. 1 allergen in the world. People with a true allergy to this product may experience severe symptoms, including anaphylactic shock and death. Usually, when allergy sufferers swallow even a small piece, they experience a skin rash, nausea, and swelling of the respiratory tract.

In addition to allergies, peanuts have a solid list of contraindications.

Table 2. Contraindications to eating peanuts

You will also harm your body if you eat nuts in large quantities. Abuse of this product will lead to weight gain and disruption of the esophagus.

Expired or unripe raw peanuts cause severe food poisoning. For safety reasons, only consume nuts that are pale beige in color and have a pleasant bean aroma.Avoid kernels with stains, traces of mold, or a green tint.

How to properly eat and store peanuts?

Doctors and nutritionists recommend eating no more than 30 g of peanuts per day. The optimal amount is 15–25 nuts (a small handful). Peanuts are best used as an independent snack between main meals. When combined with other foods, it will overload the digestive tract and cause discomfort. You should not eat the product on an empty stomach.

Store raw nuts in a glass container in a dark and cool place. Shelf life – 1 year.

Roasted peanuts keep better in paper bags and cloth bags. But you can also keep it in a glass jar.

Which peanuts are healthier - raw or roasted?

You can often find information on the Internet that roasted peanuts are useless and even harmful. Allegedly, heat treatment destroys all the beneficial substances present in the kernels.

In fact, each type has its own advantages. Raw peanuts actually contain more vitamins, and their pink skin has powerful antibacterial and antiviral effects. At the same time, quick frying of kernels does not lead to 100% destruction of vitamins. After heat treatment, almost all macro- and microelements remain in peanuts: potassium, magnesium, iron, zinc, chromium and others. Scientists have proven that fried foods contain more antioxidants that protect the body from cancer. In addition, proteins are better absorbed by the body after frying.

Therefore, it does not matter what kind of nuts you eat - raw or roasted. Both types will benefit the body. The main thing is not to get addicted to salted peanuts in combination with beer.

For those who have no allergies or contraindications, peanuts will be a valuable product.It will enrich the body with vitamins and minerals, protect against chronic diseases and bad mood, and provide a long-lasting feeling of satiety. You can eat nuts in any form: raw or roasted. The body will benefit in any case. It is just important not to overuse peanuts, as they are very high in calories.