Peanut benefits and risks, learn the right way to eat them

peanut

Krishi Dunia

• 25 Dec, 2024 11:30 AM IST ,
• Updated Wed, 25 Dec 2024 12:30 PM

Peanuts, often referred to as "poor man's almonds," are a nutritious food that holds an important place in our daily lives. Not only are they tasty, but they also provide numerous health benefits. This article sheds light on the advantages, uses, side effects, and various aspects related to peanuts.

General Information about Peanuts:

Peanuts are a crop that grows underground and is considered an excellent source of protein and fat. They are used in snacks, butter, oil, and sweets.

• Growing Regions: Peanuts are primarily grown in South America and Mexico. In India, they are grown extensively in states like Gujarat, Rajasthan, Andhra Pradesh, and Tamil Nadu.
• Season: Peanuts are available easily from summer to winter.

Nutritional Value of Peanuts (100 grams):

Peanuts are a treasure trove of nutrition, containing several essential nutrients that provide energy to the body.

• Calories: 166
• Protein: 7.8 grams
• Calcium: 17.1 milligrams
• Potassium: 203 milligrams
• Magnesium: 49.3 milligrams
• Phosphorus: 111 milligrams
• Sodium: 89.6 milligrams
• Carbohydrates: 4.3 grams
• Fiber: 2.6 grams
• Fat: 14.7 grams

Types of Peanuts and Their Benefits:

Peanuts can be consumed in different forms, each offering its own unique benefits:

Soaked Peanuts:

Soaked peanuts aid digestion and provide the body with ample protein and fiber. They help strengthen bones and enhance skin radiance.

Roasted Peanuts:

Roasted peanuts provide energy to the body, are heart-healthy, and help in weight management. They also strengthen the digestive system.

Raw Peanuts:

Raw peanuts are rich in antioxidants, which help fight free radicals in the body. They also promote healthy hair and skin.

Peanuts at Night:

Eating peanuts at night helps promote better sleep due to the presence of tryptophan, which relaxes the body. They also aid in muscle repair.

Daily Peanut Consumption:

Consuming peanuts daily strengthens the immune system, reduces the risk of heart disease, and helps regulate blood sugar levels.

Soaked Chickpeas and Peanuts:

Consuming soaked chickpeas and peanuts provides the body with a rich source of protein and fiber. It aids in weight loss and boosts the body's immunity.

Risks Associated with Peanuts:

While peanuts offer many benefits, excessive consumption can lead to certain problems.

Possible Side Effects of Peanuts:

• Peanuts are high in fat, and excessive intake may lead to weight gain.
• They can trigger allergies, including skin rashes, difficulty breathing, and swelling.

Risks of Eating Chickpeas and Peanuts:

• For some, the combination of chickpeas and peanuts may cause gas and indigestion.
• Due to their high calorie content, excessive intake can lead to digestive issues.

Health Issues Caused by Excessive Peanut Consumption:

• Overconsumption of peanuts can increase the risk of heart problems and high blood pressure.
• It may raise the levels of uric acid in the body, leading to joint pain.

When Not to Eat Peanuts:

• People with peanut allergies should avoid consuming peanuts.
• Pregnant women and young children should consume peanuts cautiously.

What is the Recommended Daily Intake of Peanuts?

On average, a person should consume 30-50 grams of peanuts per day. Excessive intake may lead to weight gain and other health problems.

Importance of Peanuts for Men:

Peanuts are especially beneficial for men’s health. They contain zinc, magnesium, and healthy fats that help increase testosterone levels. Peanuts also assist in building muscles and maintaining energy levels.

Balanced Consumption Is Key:

Men should consume peanuts in moderation. Overeating may lead to hormonal imbalances and weight gain.

Other Benefits:

• Peanuts improve heart health.
• They enhance sexual health.
• Peanuts boost metabolism and help maintain physical fitness.

Conclusion: Peanuts are a superfood, rich in nutrients and beneficial to health. However, it is essential to consume them in balanced amounts. Keep in mind both their benefits and side effects before including them in your diet. If you have allergies or health concerns, it is important to consult a doctor. Regular consumption of peanuts not only provides energy but also helps prevent several serious diseases.