Peanuts which belong to the legumes family, are popular in most parts of the world and are consumed in many forms. Peanuts nutrition is derived from its rich fiber and low sugar content and even though they are not true nuts, they have a nutty flavor and high nutrition value.
Peanuts Nutrition – the Health Benefits
The website ‘The World’s Healthiest Foods’ provides an analysis of peanuts nutrition and the health benefits. Peanuts are a rich source of vitamin E and B-complex group of vitamins like riboflavin, thiamin, niacin, folate and vitamin B6. Vitamin E helps to protect the skin membrane from harmful oxygen radicals while the vitamin B complex is important for good brain health. Peanuts are also rich in minerals like manganese, calcium, iron, magnesium, zinc, selenium, potassium and copper. The peanuts nutrition value is also attributed to dietary proteins and amino acids which are essential for growth. Peanuts are rich in mono-unsaturated fatty acids that lower bad cholesterol and increase good cholesterol. This helps in preventing coronary heart diseases and stroke and maintain a healthy blood lipid level.
Peanuts Calories – Good Energy Source
Peanuts calories differ based on the form in which it is consumed. A cup of 100 grams of raw peanuts contains approximately 567 calories while 100 grams of dry roasted peanuts contain 585 calories. It provides 34 percent of the daily recommended value of dietary fibers. Peanuts calories might be a little on the higher side but it is healthy for the heart and is low in sugar. Regular consumption of peanuts can help prevent certain types of cancers like stomach cancer and increase body energy levels. At the same time, it is also important to maintain portion control. A daily intake of about an ounce of peanuts a day provides all the health benefits, without resulting in weight gain.
Peanuts Nutrition Facts – Know its benefits
The peanuts nutrition facts show that a handful of peanuts provide the recommended levels of useful amino acids, vitamins, minerals, and anti-oxidants. Peanuts contain poly phenolic anti-oxidants like p-coumaric acid and resveratrol that helps to reduce the formation of cancer-causing nitrosamines, thus protecting one from cancer as well as heart disease, Alzheimer’s disease, degenerative disease, and infections. A surprising analysis result shows that peanuts contain higher amount of anti-oxidants than strawberries, blackberries, apples, carrots and beets. Peanuts in the form of peanut butter can be consumed in sandwiches or as a snack. Make sure to choose peanuts of good quality and eat it in moderation to gain maximum benefits.