What are the benefits of peanuts for health — 10 proven properties

Peanuts (also known as groundnuts or groundnuts) belong to the Legume family and grow underground. Due to its special taste and high biological value, it is grown almost all over the globe on an industrial scale.

Peanuts are rich in vitamins, minerals and antioxidants, which determine its beneficial properties for the body. It is used for the prevention of cardiovascular and endocrine disorders, oncological diseases. The nut also stimulates potency, improves the condition of the skin and hair.

10 useful properties

Below are 10 theses on the benefits of peanuts for humans (based on scientific sources of information).

1. It has a rich composition

Peanuts are a high–calorie product (about 552 calories per 100 grams) that contains the following groups of nutrients:

Nuts are a valuable source of protein, consisting of a number of essential amino acids, which are the main building material in the body.

Peanuts are also rich in antioxidants and are similar in composition to many healthy fruits:

1. Resveratrol. Reduces cholesterol levels and provides prevention of cardiovascular disorders.
2. Isoflavones. Fighting with oxidative stress, preventing the appearance of cancer.
3. Phytosterols. Slow down reverse absorption of cholesterol in the lumen of the gastrointestinal tract.
4. Coumaric acid. Valid mainly affects chronic inflammation, preventing the development of many diseases.

2. Helps to lose weight

Despite the abundance of fats in the composition and high calorie content, peanuts do not lead to an increase in body weight.

On the contrary, studies show the opposite trend, and scientists recommend including nuts in the menu in order to prevent and even treat obesity.

The effectiveness of peanuts for weight loss is explained by the following reasons:

1. Rapid saturation. Fiber and proteins in the nut, once in the stomach, by reflex and neurohumoral mechanisms block activity of hunger centers in the brain. As a result, the craving for food disappears for several hours.
2. Activation of lipolysis. The abundance of proteins and monounsaturated fats causes an acceleration of the breakdown of adipose tissue cells and, as a result, a decrease in body weight.
3. The action of fiber. Dietary fiber normalizes metabolic processes and slows down the absorption of any fats consumed with food.
4. Incomplete chewing. Large particles of peanuts entering the lumen of the digestive tract are not absorbed.

Peanuts are recommended for the purpose of reducing or maintaining body weight for both men and women, since it does not interfere with the hormonal mechanisms of regulation of adipose tissue volume.

3. Improves the health of the heart and blood vessels

Numerous studies demonstrate the ability of peanuts to reduce the risk of developing a number of heart and vascular diseases.

For example, installed that regular consumption of nuts reduces the risk of coronary heart disease by 30%, and probability the unfavorable outcome of this disease is 40%.

The therapeutic effect is explained by the following mechanisms:

1. Reducing cholesterol levels. Peanuts reduce the level of general and atherogenic ("dangerous")  cholesterol in the blood – LDL and TAG .
2. Improved metabolism. Nuts activate metabolic processes and inhibit chronic inflammation.
3. Increased vascular endothelial resistance. Peanuts increase the resistance of the inner lining of the arteries to the deposition of cholesterol crystals.

By reducing the risk of atherosclerosis, peanuts also fight chronic brain ischemia and strokes.

The abundance of magnesium, copper and antioxidant substances has a positive effect on blood pressure levels, so the nut can be used for therapy (together with medications) and prevention of hypertension.

4. Reduces the likelihood of gallstones forming

Works of American scientists demonstrate a direct relationship between frequent consumption of peanuts and a reduced risk of gallstones in the lumen of the gallbladder in men and women.

Also underlined reduction in the number of cholecystectomies (operations to remove this organ) against the background of a long course of gallstone disease.

Nut mainly prevents the appearance of cholesterol concretions caused by stagnation in the gallbladder or impaired liver function.

5. Normalizes the digestive system

Peanuts rich fiber, which plays an important role in improving digestion and maintaining the health of the gastrointestinal tract.

Some of the dietary fibers reach the large intestine almost unchanged, where they serve as food for friendly microorganisms.

During the fermentation of fiber, beneficial bacteria produce a special substance – butyrate. It improves metabolic processes in colonocytes, preventing their malignant transformation.

Also fiber ensures the smooth functioning of the smooth myocytes of the intestinal wall, which allows you to remove its contents in a timely manner and reduce the risk of constipation.

6. Reduces blood sugar levels

Peanuts contain large amounts of dietary fiber and has low glycemic index (about 23).

According to the information Indian scientists, eating peanuts will not lead to sharp spikes in blood sugar levels (it is absorbed slowly).

Fiber and antioxidants in the nut increase the sensitivity of insulin receptors in peripheral tissues (muscle and fat) to insulin, which ensures effective and rapid utilization of glucose by cells and a decrease in its concentration in blood.

Nut affects the main pathogenetic mechanism of type II diabetes development – insulin resistance.

An additional advantage is a decrease in the volume of fatty tissue, since overweight is directly related to the high incidence of metabolic syndrome and type II diabetes mellitus.

7. Fighting cancer

Peanuts are a unique source of isoflavones, phenolic acid, resveratrol and fiber.

All the described substances can significantly reduce the risk of cancerous tumors in the body, as well as slow down the division and spread of malignant cells.

Proven ( 1 , 2 , 3 ) the effectiveness of peanuts against cancer of the following organs:

• Rectum;
• Large intestine;
• Mammary gland in women (after menopause);
• Stomach;
• Esophagus.

However, the opposite trend may be observed when taking peanuts. It is often infected with aflatoxins secreted by persistent fungi on it. Such toxins increase the risk of developing cancer of any organ several times (especially from the digestive system).

It is recommended to carefully choose the producer and evaluate the appearance of the fruits. Discolored, wrinkled or mildewed nuts can cause harm.

8. Eliminates erectile dysfunction

Peanuts contain arginine. This amino acid, according to It is necessary for men to maintain and restore potency, as well as to ensure adequate blood supply to the genital organ.

Arginine (including that obtained from peanuts) is often included in medications and dietary supplements used for the treatment of erectile dysfunction.

9. Strengthens hair and prevents baldness

Research by Polish scientists shows that peanuts enhance the activity of hair growth, prevent hair loss and the development of alopecia (baldness).

The healing property is based on a large amount of protein with essential amino acids in the composition of nuts.

People who consume about 25-40 grams of peanut kernels daily have virtually no hair loss before the age of 45.

10. Improves the condition of the skin

Nut, due to the presence of vitamin E and many antioxidants in the composition, can be used to improve the condition of the skin.

Proven that peanuts moisturize and nourish the skin, have a general rejuvenating effect and help eliminate fine wrinkles.

The effect is pronounced both orally and topically (cosmetic oils and creams).

Possible harm

Peanuts have contraindications and, in some cases, can be harmful to health. It can cause the following complications:

1. Aflatoxin poisoning. Aflatoxin is a substance secreted by fungi that often infect peanut fruits. Ingestion of large amounts of this component into the body can cause acute liver and kidney failure, and the appearance of malignant tumors in the future.
2. Iron absorption disorder. The plant contains special compounds – phytates, which slow down the absorption of iron. The use of peanut kernels with foods rich in vitamin C makes it possible to neutralize this negative effect.
3. Allergic reactions. As a rule, allergopathologies are systemic in nature (by the type of anaphylaxis) and occur quite often. The deviation was registered in about 0.1-0.6% of the population.

Due to the negative qualities described above, peanuts are not recommended for use by women during pregnancy. A lack of iron in the diet or aflatoxin poisoning can negatively affect the health of a child in the first years of life.

How to take it correctly?

It is recommended to eat peanuts in their pure form.

In stores, it can be presented in four forms:

• Raw;
• Fried;
• Salty;
• Sweet (including in the form of halva, pastilles, kozinak).

Preference should be given to raw peanuts or slightly dried in the oven (3-5 minutes at 180 degrees).

During the roasting process, the concentration of biologically active substances decreases slightly, the sodium level increases, which leads to an increase in blood pressure and can provoke a hypertensive crisis (during hypertension).

Salty and sweet options are also not recommended.

It is recommended to consume no more than 30-60 grams of nuts per day, for children – up to 20 grams.

The preferred time of reception is for breakfast (together with other food), for lunch or as a small snack. You should not eat peanuts at night before going to bed, this can cause an overload of the gastrointestinal system and disrupt sleep.

Before taking it, peel the fruits from the peel (shell) or husk, which practically does not contain nutrients.

Peanut-based pastes and oils are also made, which have a very high energy value (up to 950 calories per 100 grams).

Recipes for medicinal products

Peanuts have become firmly established in traditional medicine. Below are several popular recipes:

1. Decoction on "nuts". Pour 60 grams of fresh unpeeled and unroasted peanuts 450 ml of boiling water, simmer for about 25-30 minutes, let stand for 15-20 minutes, strain. Take 200 ml 3 times a day. The decoction is effective for Enhance immunity and potency, prevention of cardiovascular disorders.
2. Decoction with honey. Take 30 grams of peanuts, honey and dates each, pour 500 ml of water. Cook for about 30 minutes until the volume of the mixture is halved. Strain it. Take 250-300 ml 1 time per day for a week. The decoction is used to reduce sugar and cholesterol levels, improve erectile function.
3. Tincture on the husk. Fry the nuts in a small amount of oil, peel off the husks. Pour the resulting husk (4 tbsp. l.) with vodka (1000 ml) and put it in a dense glass vessel in a dark, cool place for 2-3 weeks, strain. Take 10 drops 1 time a day (preferably with milk). The tincture is indicated for the prevention of heart and vascular diseases, stimulation of hair growth.

Conclusion

1. Thus, peanuts are a valuable legume, rich in vitamins, minerals, dietary fiber and antioxidants.
2. It helps to reduce the risk of developing cardiovascular and endocrine diseases, prevent the appearance of cancer, normalize body weight, and improve the aesthetic qualities of skin and hair.
3. It is recommended to carefully choose peanuts on store shelves and take into account the possibility of side effects.