Peanut

It is assumed that the birthplace of peanuts is South and Central America, where this nut has been growing since time immemorial. By the way, he played a key role in the diet of the Aztecs and other local tribes. But thanks to Spanish and Portuguese explorers, these nuts spread all over the world. Today this plant is grown in China, India, African countries, and the USA. There are many varieties of peanuts, but the fruits of the varieties Virginia, Valencia, Spanish, Runner are most often found on the markets.

Walnut or not?

Biologists call this plant species Arachis hypogea (but not at all araxis, as they sometimes mistakenly write), and in everyday life people gave it a different, more understandable, though not quite correct name – peanut. Why wrong? Scientifically, peanuts are not nuts. In fact, he belongs to the family of legumes, but has all the qualities characteristic of almonds, pistachios and other nuts.

From the day of sowing to fruiting usually takes 120-150 days. As the stems grow, pods form that hang to the ground. When the kernels begin to form, the pods slowly make their way underground and the final formation of nuts occurs already in the soil. For harvesting, plants are dug out of the ground. Each bush can produce from 10 to 150 fruit pods. Rough wrinkled pods somewhat resemble beans, and the nut itself is divided into two equal parts, like the fruits of legumes. So having studied the appearance, the answer to the question of what a peanut is: a nut or a legume becomes obvious.

In the homeland of peanuts, they are rarely eaten raw, more often roasted, salted, or in the form of peanut butter. In addition, flour, protein shakes are made from peanuts, and the nut itself is used to make desserts, confectionery, pastries, sauces, salty snacks. After all, not only does the peanut taste good, it is also rich in proteins, fats and many useful nutrients. Studies show that peanuts may be beneficial for weight loss and may also reduce the risk of heart disease. ^[1].

Nutrients Peanuts

Proteins

Almost 30% of the composition of peanuts is proteins. Thanks to this, the peanut belongs to the most nutritious foods. However, overindulgence in these beans can cause allergies in some people.

Fats

Peanuts are high fat foods. For this reason, the nut is classified as an oilseed and used to make peanut butter. The percentage of fat in peanuts is about 44-56 points, but mainly it is useful mono- and polyunsaturated lipids.

Carbohydrates

But there are few carbohydrates in the product – only 13-16% of the weight. The low carbohydrate content and high concentration of protein, fat and fiber result in a low glycemic index. Therefore, after consumption of the product, the level of glucose in the bloodstream rises gradually, rather than jerkily. This quality makes peanuts a suitable food for diabetics.

Vitamins and minerals

Another product, so rich in vitamins and minerals, is still to be looked for – in the peanut practically all nutrients necessary for health are presented:

• biotin (important for pregnant women);
• copper (good for the heart);
• niacin (supports the heart and blood vessels);
• folic acid (extremely important for pregnant women);
• vitamin E (antioxidant);
• vitamin B1 (supports the performance of the heart, muscles, nervous system);
• phosphorus (important for growth and proper tissue development);
• magnesium (protects against cardiac diseases).

Antioxidants in nuts: the benefits and harm

In addition to the high concentration of vitamins and minerals, this small nut contains many active plant substances and antioxidants. By the way, groundnuts are saturated with antioxidants no worse than many fruits. Meanwhile, most of them are concentrated in the dark skins of peanuts, which, however, are rarely eaten, however, like raw walnuts.

Antioxidants contained in the walnut kernel:

• p-coumaric acid (one of the main antioxidants);
• resveratrol (reduces the risk of cancer and heart disease; there is also in red wine);
• isoflavones (ambiguously affect the body: they can be beneficial, but they can also be harmful);
• phytic acid (impairs the absorption of zinc and iron);
• phytosterols (regulate the concentration of “bad” cholesterol) ^[3].

How to choose the right fruit

Peanuts are available in all markets throughout the year. It is sold in different forms: in the husk, unpeeled, salted, sweetened, in the form of a paste. It is not surprising that the buyer will sooner or later think about which one is more useful? It is best to buy raw unshelled (in shell) nuts. In this case, the pods should be cream-colored, intact, without mold spots and an unpleasant odor. The weight of the nuts should be felt in the palm of your hand.

Unpeeled peanuts can be stored in a cool, dry place for several months. Unshelled fruits are kept in airtight containers in the refrigerator, otherwise they will go rancid. ^{[4] [5]}.

Nut processing methods

Of course, nuts can be eaten raw, peeled, but after processing, their taste improves significantly.

Roasting nuts not only improves the taste (intensifies their nutty flavor and adds sweet notes), but also activates antioxidants, eliminates aflatoxin. Roasted crushed peanuts are added to salads and desserts.

Do not know how to fry nuts bought on the market in the shell? This is very easy to do. It is enough to pour the product onto a baking sheet and place in the oven (heat to 75 degrees) for 15-20 minutes. That’s the whole secret of the most popular cooking method.

Boiled kernels have a unique taste and aroma. Boiling water also enhances their nutritional and antioxidant abilities.

Peanut butter is a paste made from chopped groundnuts, with or without oil. This product, like peanut milk, is popular all over the world.

In South India and Sri Lanka, it is popular in the form of “chutney” – a paste made from nuts, coriander leaves, chili peppers, garlic, salt and mustard seeds. ^{[6] [7]}.

Peanuts for weight loss

Scientists have carefully studied how peanuts affect weight. The first conclusion of scientists: despite the impressive calorie content and saturation with fats, this product does not cause obesity under normal conditions. Moreover, it is able to prevent the accumulation of extra pounds.

The researchers conducted an experiment with the participation of a group of women. For 6 months, they consumed peanuts instead of the usual sources of fat. The result is a minus kilogram of weight 3.

In another experiment, 8 g of peanuts (approximately 89 kcal) were added daily to the normal diet for 500 weeks. At the end of the experiment experiment participants weighed. Weight gain, as expected, was not found.

Another experiment conducted by scientists in Spain. After 28 months, it turned out that the chances of gaining weight on 31 are lower than those who use at least twice a week peanuts in any form.

Peanuts, being rich in protein, quickly quenches hunger. It is also a source of insoluble dietary fiber, which contributes to weight loss.

But it is worth recalling: salted peanuts retain excess moisture in the body, and these are already extra pounds. Also, do not forget how many calories are in 100 g of this product. After all, eating too many portions of nuts can cause the opposite effect and vice versa increase weight. ^[8].

Useful properties for the body

In addition to the fact that the peanut contributes to weight loss, it is still more often used for a slightly different purpose. And the list of its benefits in the fight against obesity is clearly not limited. So what else is this nut useful for?

1. Healthy heart ^{[3] [9]}.

Cardiac diseases are one of the leading causes of premature death worldwide. The results of many studies show that the consumption of peanuts, like other types of nuts, protects the heart and blood vessels. People who consume peanuts 5 times a week are less prone to cardiological disorders, diabetes, and cancer. And studies conducted by scientists in the US state of Iowa showed that people in whose diet at least 4 times in 7 days a peanut appears are 37 percent less at risk of ischemia. And each additional serving of the product, according to scientists, reduces this danger by another 8,3%.

And all this is due to the chemical composition of the product, which includes magnesium, nicotinic acid, copper, oleic acid, antioxidants. Together they create powerful protection for the heart, blood vessels and other organs.

2. The benefits to the brain.

Flavonoids from peanuts improve blood flow in the brain by 30%. And this is already a serious protection against possible strokes or other dysfunctions of the body. ^[9].

3. Getting rid of “bad” cholesterol ^[9].

Phytosterols, which are part of peanuts, are the main enemy of cholesterol. Moreover, according to the researchers, plant sterols cleanse the body exclusively of “bad” cholesterol. To confirm this, scientists conducted an experiment involving postmenopausal women with high cholesterol. Peanuts were included in their diet for several weeks. At the end of the experiment, it turned out that the level of cholesterol in women decreased significantly. This experience gives an answer to the question of how peanuts are useful for women.

4. Prevention of gallstones ^[9].

According to some reports, nearly a quarter of the adult population of the planet suffers from gallbladder disorders. Scientists conducted several experiments with the participation of men and women, and it turned out that peanuts reduce the risk of gallstones formation almost 4 times. Scientists explain this effect quite simply. Gallstones are pure cholesterol. Peanuts, as already noted, lowers cholesterol. Consequently, there is nothing strange that peanut protects against the formation of gallstones.

5. Anti-cancer agent ^[9].

For 10 years, Taiwanese scientists have studied the relationship between peanuts and the risk of malignant tumors in the colon. The experiment involved 12000 men and women. The result pleasantly surprised the learned world. It turned out that it is enough to eat at least 2 servings of peanuts per week to reduce the risk of bowel cancer in women by almost 58% and by 27% in men. And this is an undeniable benefit to the body.

6. Prevention of Alzheimer’s disease ^[9].

Scientists from Chicago have investigated more 3000 people older than 65 years. It turned out that those whose daily ration contains about 20 mg niacin, 70 percent less susceptible to Alzheimer’s disease. Ask, and here the peanuts? The answer is simple. The easiest way to get the daily rate of a vitamin is to eat a handful of nuts as a snack.

Side effects

In addition to allergies, peanuts can cause many other side effects. Most of these are caused by contamination of the peanut with aflatoxin, a toxic substance produced by molds. ^[10].

Aflatoxin poisoning

Sometimes peanuts can be damaged by the toxic substance aflatoxin. Use of this product causes poisoning. It manifests itself loss of appetite, yellowing eyes, pain in the liver. With severe poisoning, liver failure, cirrhosis or liver cancer is possible.

The risk of aflatoxin contamination of the nut increases if the product is stored in warm, humid conditions. This problem is most common in peanuts from the tropics. ^[10].

“Enemy” Nutrients

In addition to the beneficial elements, peanuts contain anti-nutrient substances that prevent the proper absorption of nutrients. Phytic acid is especially active in this area. It is found in almost all edible seeds, nuts, grains and leguminous plants. In peanuts, its composition varies between 0,2 and 4,5 percent of the total composition. Phytic acid reduces the quality of absorption of iron and zinc. Thus, regular consumption of peanut, paradoxically, may cause a shortage of these elements.

On the other hand, don’t be too scared. Since with a balanced diet and proper nutrition, phytic acid is not capable of causing serious damage to the body. ^[10].

Nut allergy

Peanut is one of the 8 most common food allergens. By some estimates, about 1 is the percentage of the planet’s population that suffers from peanut intolerance. And the peanut itself, if it already causes allergic reactions, in most cases they proceed very hard. People whose body does not tolerate ground nuts may have vomiting, stomach pain, swelling of the lips and throat, difficulty breathing. In severe cases – fatal.

It is also important to know that you should not abuse these nuts when:

• gout;
• arthritis;
• arthrosis;
• diseases of the digestive tract.

Do not give ground nuts and small children.

Peanut has gained its popularity all over the world, not least because of its beneficial properties and high nutritional value. It is an excellent source of protein, many vitamins, minerals and vegetable compounds. Ground nuts are indispensable for the qualitative loss of excess weight, they reduce the risk of developing heart disease and gallstones. Meanwhile, it is categorically not suitable for people prone to allergies. And of course, the main note: if you want to get the most out of the nut, choose only a high-quality product.

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