The peanuts can be classified as brown routinely because of its nutritional profile, however, it belongs to the botanical class of pulses, that is, relative bean, lentil, peas etc. We will explore the following benefits of peanuts, showing the properties for health and fitness.
- 1 What is the peanut?
- 2 What are the properties of peanuts?
- 3 What are the benefits of peanuts?
- 4 1) The peanuts can assist in weight loss
- 5 2) The peanut help build muscle
- 6 3) Peanut protects the Nervous System
- 7 4) Peanut helps protect against cancer
- 8 5) The peanut helps prevent gallstone
- 9 6) The peanuts are rich in antioxidants
- 10 7) The peanuts can help prevent diabetes
- 11 8) Peanut is good source of fat
- 12 9) Peanut provides vitamins and minerals
- 13 Some cares
What is the peanut?
The peanuts can be consumed in various forms and have been gaining ground on the market in the form of paste or peanut butter. As crisp snack may be consumed and salted or unsalted. It can be added to salads and sweet recipes and also salted, such as chicken chess, an oriental dish that takes peanuts.
The peanut butter can be eaten with bread (the peanut butter sandwich is extremely popular in the United States), in various types of sweet recipes as fillings of cakes, cookies, ice cream and mixed with banana and other fruits. For those who train and consuming whey protein, the combination of protein with peanut butter it is also very good, some brands already sell including peanut butter increased with whey protein.
From Peanut is also extracted peanut oil and one type of flour can be produced.
- 6 Benefits of Peanut Flour - How to Make, and How to Use Recipes
- Peanut paste Fattening?
What are the properties of peanuts?
The peanuts are extremely rich in fat and protein and low carbohydrate loading, as well as most nuts. By having a large proportion of peanut fats can be considered a food with a high caloric profile.
A portion of 100g of peanuts provides about 560 calories and is distributed as follows: 49 g fat, 26 g protein and 16 g carbohydrate only. Among fats, most are monounsaturated (52%) are the polyunsaturated and saturated 33% 15%. Peanuts contain no cholesterol.
The peanuts are still rich in minerals and vitamins, including vitamin E and B vitamins, copper, manganese, molybdenum, phosphorus, magnesium, zinc, iron and potassium. It also contains soluble and insoluble fibers.
What are the benefits of peanuts?
The nutritional composition offers excellent benefits of peanuts to health. Understand then what good is exactly:
1) The peanuts can assist in weight loss
The fact that the peanut is a food rich in fat and calories can cause associate it with weight loss may seem a contradiction. But this is not so, peanut, if consumed in moderation can be a strong ally in the fight with the scale. Studies indicate that people who consume nuts (peanuts considering as nuts as well) at least twice a week is less likely to gain weight.
The fiber intake is also very important for those who want to lose weight, helping in satiety and functioning of the intestine and peanuts are excellent source of fiber, contains 2 g of the nutrient in two tbsp.
Peanuts also contain a combination of the three essential macronutrients - protein, fat and carbohydrate - thus, a full meal, increasing satiety and avoiding the common sense of deprivation in restrictive diets, which can lead to a lot of hunger and desire to eat.
It's a great choice in small quantities, to snack between meals, reducing hunger and avoiding the consumption of other processed foods loaded in sugar and bad fats.
See also: Peanut Fattening or Lose weight?
2) The peanut help build muscle
Peanuts contain a very reasonable amount of protein, especially considering the fact that a food of vegetable origin. Proteins are formed by amino acids which in turn are essential for muscle building. To form muscle proteins, the body requires a good supply of amino acids, thus, for physical activities practitioners which aims to strengthen, definition or muscle hypertrophy need to be ever vigilant in taking a sufficient amount of protein. To include peanuts in the diet in adequate amounts, can then benefit in this regard.
By having high caloric density, peanuts can still help athletes who need meals and calorie supplements. Even for those who do not seek to increase the calories, when used in the correct amount and balanced with the rest of the diet, it can give energy and willingness to physical activities improving performance and results is weight loss, muscle building is.
3) Peanut protects the Nervous System
In peanut 20g, a small portion found about 2.5 mg Niacin or Vitamin B3, which corresponds to 15% of the recommended daily intake. So peanuts can be an excellent food source to ensure adequate supply of this vitamin.
Regular consumption of foods rich in niacin indicated by studies to be protective against the development of diseases such as Alzheimer's and cognitive decline that presents with increasing age.
4) Peanut helps protect against cancer
Research has shown that due to the presence of certain substances such as fitoesteróides, phytic acid, folic acid, and resveratrol, peanuts can assist in preventing colon cancer is the third most common cancer and the most lethal. In a large study of more than 10 years and 20,000 volunteers, eat peanuts at least twice a week was associated with a 58% lower risk of developing cancer in women and 27% men. Therefore, regular consumption of this food can be an ally in the fight against this serious disease that is cancer.
5) The peanut helps prevent gallstone
In another very large study, conducted for twenty years over 80 thousand women who consumed it showed that at least 28g of peanut, peanut butter or other nuts per week showed a lower risk to 25% develop gallstones.
6) The peanuts are rich in antioxidants
Recent research has shown that peanuts contain significant amounts of antioxidants, approaching the amounts found in blueberries and strawberries. The most important substances with antioxidant effects are the polyphenols, particularly p-coumaric acid. The concentration of this acid can be further increased up to 22% when the peanuts are roasted. It also contains vitamin E, another potent antioxidant. Antioxidants fight free radicals, which damage the body lead to premature aging, heart disease, and even cancer.
7) The peanuts can help prevent diabetes
Researchers have found that consume at least 5 times per week, an amount of 2 teaspoons of peanut butter soup, can help reduce the risk of developing diabetes by almost 30%. The research was published in the Journal of the American Medical Association. A greater number of studies and research on this benefit peanut should be performed, but we can already consider the result as a food potential.
8) Peanut is good source of fat
As seen, most of these fats are peanut monounsaturated or polyunsaturated, especially the unsaturated omega-6 fatty acid. This type of fat also present in foods like olive oil and avocado, is proven beneficial to heart health by improving levels of total cholesterol, bad cholesterol (LDL) and triglycerides. In addition, fats can not be removed from the feed as many people may think, as this can greatly affect the metabolism. The key to a healthy diet is getting the right amount of fat, good sources, such as peanuts.
9) Peanut provides vitamins and minerals
An adequate supply of vitamins and minerals is essential for the efficiency of metabolic reactions and maintenance of health as a whole. The peanuts thus contributes also to provide in good quantities of these nutrients, including copper, manganese, zinc, iron, selenium, vitamin E, B3, B6, B5 and folate.
The amount of manganese is highly representative, 30 g peanut contain approximately 0.8 mg of the mineral which corresponds to almost 40% of our daily requirement. Manganese is involved in a number of physiological processes such as removal of toxic substances to the organism, tissue growth, wound healing, etc.
We have seen the many benefits of peanuts, but also a few points merit attention:
- Peanuts may contain aflatoxins, which are poisonous substances produced by a fungus which colonizes the peanut planting, as this develops very close to the ground. These toxins can cause acute and long-term are able to lead to the development of liver cancer, growth atrophy and mental retardation. aflatoxin levels are controlled in peanuts marketed by health authorities.
- Peanut allergy can cause. Some people have sensitivity to peanuts and their derivatives and should be attentive to avoid any food containing it. This allergy is associated with the presence of aflatoxins. As peanut oil can be consumed by people allergic because the process eliminates the production of oil aflatoxins.
- When marketed and roasted salted peanuts can contain too much sodium. It is important to be aware of labels and avoid versions with too much salt.
- Peanut is rich in omega-6. Research has shown that an amount of this excessive omega-6 fatty acid to omega-3 can lead to development of diseases. Therefore, although the present fats in peanuts are healthy, you need to maintain a balance between your intake and intake of omega-3. Fatty fish like salmon and omega-3 capsules are good sources to maintain the supply of the nutrient balance and the ratio omega-6 / omega-3.