Eat Peanuts everyday for 12 weeks
What happens to you when you eat peanuts everyday for 12 weeks. Peanuts are also known as groundnuts and earthnuts, and also as poor’s almonds. Peanuts have more protein than almost any nut, it contains approx. 36.8 grams of protein in a cup of raw , un-roasted, un-salted peanuts ( 146 grams ) as per USDA. Peanuts are generally considered as a nut, but actually peanuts are not nuts, but are legumes. Peanuts nuts grow under ground.
Peanuts also known as groundnuts in some parts of the world are the oil seeds of a legume. Peanuts are technically considered as pea and belongs to the family of bean – legume. However, this seeds are so versatile that they are considered as nuts, as oilseeds and as a legume as well. Due to its high oil content they are classified as oilseeds. Most of the production of peanuts is used for oil production. Apart from oil, peanuts are used for many other purposes, including peanut butter, confections, roasted peanuts, snack products and desserts.
Eating peanuts in raw form is more beneficial, but today 50% of the peanuts are eaten in the form of peanut butter in the United States.
You can consume peanuts raw, roasted, blanched, fried, boiled or in the form of peanut butter. Eating peanuts with their thin, papery skin is very much nutritionally beneficial. The skin contains the many antioxidants and phytochemicals, so don’t remove skin. You should try to add more peanuts to your diet in any form you like.
Nutrition in Peanuts:
as per USDA , a cup of peanuts ( Approx. 146 grams ) contains…
Water | 10.1 g |
Energy | 822 kcal |
Protein | 36.8 g |
Total lipid (fat) | 71.2 g |
Carbohydrate | 24.1 g |
Dietary Fiber | 12.4 g |
Sugar | 5.77 g |
Calcium, Ca | 130 mg |
Iron, Fe | 3.72 mg |
Magnesium, Mg | 250 mg |
Phosphorus, P | 555 mg |
Potassium, K | 1010 mg |
Sodium, Na | 14.6 mg |
Zinc, Zn | 6.47 mg |
Copper, Cu | 1.62 mg |
Manganese, Mn | 2.48 mg |
Selenium, Se | 10.4 mg |
Thiamin | 0.953 mg |
Riboflavin | 0.191 mg |
Niacin | 18.1 mg |
Pantothenic acid | 2.57 mg |
Vitamin B-6 | 0.505 mg |
Folate | 349 mg |
Vitamin E | 9.58 mg |
Total Saturated Fatty acids | 9.39 g |
Total Mono unsaturated Fatty acids, | 37.4 g |
Total poly unsaturated Fatty acids | 21.8 g |
Peanuts for heart health: Eat Peanuts everyday for 12 weeks
As peanuts are cheaper compared to other nuts, people think that they might be less nutritious, but in fact, peanuts have many of the same benefits as the other nuts like almonds, cashew etc. Especially protein content is very high in peanuts. Peanuts contain a large amount of fat, most of the fats they contain are known as “good fats.” These good fats help lower your cholesterol levels. Oleic acid present in peanuts is also an important factor which promotes heart health.
Commonly, almonds and walnuts are considered real nuts and are considered heart healthy foods, but research suggests that peanuts are also high in good fats that are beneficial for heart health as good as other expensive nuts, like almonds and walnuts.
Peanuts are rightly described as a functional food with many functional nutrients like Coenzyme Q10, which protects the heart during the period of lack of oxygen, for example at high altitudes and clogged arteries.
Peanuts help prevent heart disease by lowering cholesterol levels. They can also prevent small blood clots in the blood and reduce the risk of a heart attack or a stroke.
Peanuts for cancer prevention:
Peanuts contain many antioxidants including phenolic acids and flavonoids, which are found in green and black teas, apple and soybeans. These antioxidants help prevent free radicals which are believed to be the main cause of cancer and many other health problems. So, consuming peanuts everyday can help you gain many health benefits.
Peanuts for weight loss:
A study was conducted at the University of South Australia, Adelaide, Australia, with aim to examine the effect of an energy-restricted diet which included peanuts. The participants were advised to consume 35 g of lightly salted dry-roasted peanuts prior to two meals everyday. This study found that it may help in weight loss and weight management.
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Peanuts for blood pressure:
In the study referred above, it was also observed that this type of peanut containing, energy restricted diet helped reduction in systolic blood pressure of the participants.
Peanuts for Diabetes:
Peanuts are a low-glycemic food, this means that peanuts are less likely to cause spike in your blood sugar levels. Some studies have shown that consuming peanuts regularly in moderate quantity can lower the risk of type 2 diabetes.
Peanuts for brain health:
High content of flavonoids and resveratrol found in peanuts are very much helpful for bran health.
Peanuts for fertility:
Peanuts have very high content of protein, and 30 vitamins and minerals, due to this , it can serve as fertility booster. As per National peanut Board.
Peanuts for stress:
Peanuts are high in an amino acid called Tryptophan. Tryptophan is an essential amino acid that our body uses to produce other important chemicals. One of them is Serotonin, which is also known as happy hormone. So, eating peanuts will release Tryptophan in your body and that, in turn, will produce Serotonin. The increase in Serotonin will lead to happiness, it promotes feel good feeling and releases stress.
Peanuts for long healthy life:
A large-scale study observed that people who regularly consumed peanuts, or any other kind of nuts were less likely to die of any cause compared to the people who rarely consumed any nuts.
However the study was observational, it cannot prove that only peanuts caused this miracle. But it is very much possible that peanuts can work wonders for a long, healthy life.
Not all the good things:
Peanuts have lots of benefits, but you shouldn’t start consuming it in heavy doses, some people may have allergy to peanuts. The allergy may be normal causing nausea, itching to sever allergic reactions. So start with small portion and watch for any reactions. If you feel uncomfortable, immediately contact your doctor. An allergy to peanuts is the most common food allergy, which is one of the most common of all food-allergy related deaths in the United States.
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Conclusion: Eat Peanuts everyday for 12 weeks
Peanuts are undoubtedly very good source of many important nutrients including , protein, vitamins, minerals and good fat. So consume it and start a journey to better health, just watch for any reaction, if not, then go for it.
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