Health Benefits of Peanuts

If you think peanuts are not a good choice for a healthy diet, then think again! The positive benefits derived from eating controlled portions of peanuts daily can contribute significantly to your health. Regular consumption of peanuts can actually help to ward off certain diseases and cancers, and help boost your energy level.

Peanut, as most of us do not know, come from a legume family and not from the nut family. The nuts originate from the stems, but are pushed into the ground by the plant at an early stage, and it is underground that they mature. Peanut actually originates from semi-arid areas of Brazil. The natives used to eat peanuts as part of their regular diet. Peanuts were later placed on African slave boats that traveled to North America, and that's how they found their way to the modern world.

What are the health benefits of peanuts?

Salted, shelled, raw, roasted, tangy, spicy, unshelled; peanuts are available in variety of forms. Add to that they are almost available everywhere like local trains, on the street side, on beaches, in bars etc as a "Time pass" snack. Not only do peanuts taste good, but they deliver a multitude of health benefits. Some of them can be listed below:

• Good source of monosaturated fats
  Peanuts are a very good source of monounsaturated fats, the type of fat that is emphasized in the heart-healthy diet. Mono-unsaturated fats are "good fats" as they decrease risk of cardiovascular disease and lower the noxious LDL (bad cholesterol) responsible for transporting cholesterol to the arteries.
• Good source of antioxidants
  Recent research shows that peanuts contain high concentrations of a compound called p-coumaric acid, and that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.
• Heart healthy nuts
  Peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine. Resveratrol is thought to be responsible for lowering the risk of heart strokes.
• Aids gastrointestinal health
  Peanuts provide enough fiber and water to help keep a person fit. Plant fiber in particular helps keep the good bacteria in the gut well fed so that it can do its job in effectively breaking down the foods we eat. Eating peanuts just a few times a week can prevent the formation of gallstones, and can lower the risk of colon cancer.
• Good source of calcium
  Peanuts contain small amount of calcium and vitamin D. Together these two promote good bone health, including healthy teeth. Studies have shown that people, who maintain healthy levels of calcium and vitamin D before age thirty, are less likely to develop osteopenia or osteoporosislater in life.
• Peanuts and Diabetes
  If you have type 2 diabetes, or are insulin resistant, peanuts can help. With a low glycemic index rating, peanuts help to regulate the rate at which your sugar and insulin levels rise, after you eat. According to a recent study, consuming a 25 gram serving of peanuts five or more times a week is associated with a whopping 27% reduction in risks associated with developing type 2 diabetes.
• Protects against Alzheimer's and Age-related Cognitive Decline
  Research recently published indicates regular consumption of niacin-rich foods like peanuts provides protection against Alzheimer's disease and age-related cognitive decline.

How much peanuts should you eat?

Peanuts are very high in calories and should be eaten in place of other high-fat foods, not in addition to them. Eating more than a tablespoon of nuts five times a week, could lead to weight gain. Adding to that, one should eat fresh peanuts that have just been de-shelled as they are richest in vitamin E, folate levels and resveratrol. Peanuts are best eaten fresh, as old or mouldy peanuts can contain aflatoxin that has been linked to cancer of the liver.

Who should avoid Peanuts?

• Individuals with kidney or gallbladder problems should avoid eating peanuts, because peanuts contain measurable amounts of oxalates, a naturally occurring substance found in plants, animals and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems.
• Individuals with thyroid problems may need to avoid peanuts because peanuts contains goitrogens, a naturally occurring substance in certain foods that can interfere with the functioning of the thyroid gland. Although cooking may help to inactivate the goitrogenic compounds found in food, but it is not clear from the study how much percentage of goitrogenic compounds get inactivated by cooking.

As you can see, peanuts contain many health benefits valuable to the human body. Remember to eat peanuts in moderation as their high protein content can contribute to weight gain. Combine unsalted peanuts with a bowl of fruit or other mixed nuts and enjoy the amazing taste this little nut provides.