Delicious, crunchy, and nutty peanuts are one of the popular oil seeds known to humankind since centuries. The kernels enriched with many noteworthy health-benefiting nutrients essential for optimum health and wellness.
Peanut is a small annual dicotyledon herb growing up to a foot above the ground. It is thought to have originated in the Central Americas and from where it spread to rest of the world through Spanish explorers. Today, it is one of the widely cultivated oil seeds and established principal commercial crop in China, India, African nations, and the United States of America. Today, it is cultivated widely throughout the tropics, subtropics and warm temperate areas.
Peanut plant takes approximately 120 to 150 days to produce the crop after sowing its seed. The process of peanut development is quite interesting! Its yellow flowers, after self-pollination, develop into “ovaries” called pedicels, which elongate rapidly to turn downward to bury several inches deep underground, from where the fruits develop into peanut pods we know.
To harvest, the entire plant including roots dug out of the soil. Each plant may hold 10-150 fruit pods. The pods have a thick, wrinkled outer shell with 2-3 constrictions as in bean pods. Each peanut kernel is covered with a papery thin, brown layer and can be split into two halves as in any other legumes.
A yearly herbaceous plant, which grows nearly to ground level, along with very slim stems, leaves which are opposite as well as pinnate along with four leaflets, flowers which are pea-shaped, and fruits (legumes) which are essentially seeds which sprout and mature underground. At present, its cultivated world over in climates that are favorable because of its growth; long warm periods and lots of rain.
As the stalks grow, they start to droop to the floor. Once the pods start to form, they gradually force their way underground, eventually maturing underneath the soil, forcing the farmer to dig the netted, tan colored pods up. It’s possible that peanuts developed this growth habit as a method of defense against hot tropical sun, because they have got thin pods. As soon as the peanut pods are gathered, the plant is taken away, and typically utilized for animal fodder.
Despite their name, peanuts usually are not in fact nuts, they’re legumes. In many cookery uses, peanuts are referred to as nuts since they act a lot more like nuts in the kitchen compared to other legumes, like lentils and beans. For those who have nut allergies, the distinction is especially essential, since many people with nut allergies can consume peanuts securely. Conversely, individuals who are hypersensitive to peanuts can frequently consume nuts.
Reasons to eat Peanuts
- Peanuts are rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
- They compose sufficient levels of monounsaturated fatty acids (MUFA), especially oleic acid. MUFA helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” level in the blood. Research studies suggest that the Mediterranean diet which is rich in monounsaturated fatty acids help prevent coronary artery disease and stroke risk by favoring healthy serum lipid profile.
- Peanut kernels are a good source of dietary protein; compose fine quality amino acids that are essential for growth and development.
- Research studies have shown that peanuts contain high concentrations of polyphenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.
- Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have a protective function against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.
- Furthermore, studies suggest that resveratrol may reduce stroke risk through altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone responsible for blood vessel constriction that would elevate blood pressure), and by increasing production of vasodilator hormone, nitric oxide.
- Recent research studies suggest that roasting/boiling enhances antioxidant bioavailability in the peanuts. It has been found that boiled peanuts have two and four-fold increase in isoflavone antioxidants biochanin-A and genistein content, respectively.
- The kernels are an excellent source of vitamin-E(α -tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of mucosa and skin by protecting from harmful oxygen free radicals.
- The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contributes to health and blood flow to the brain.
- The nuts are a rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Lets see more in details the benefits
Good for heart health
Peanuts are a fantastic source of Vitamin E, niacin, folate, protein as well as manganese all of which are recognized to encourage heart health.They’re also full of monounsaturated fats, the kind of fat which is emphasized in cardio protecting diets. Research has even demonstrated that a higher monounsaturated diet which emphasized peanuts as well as peanut butter decreased coronary disease risk by approximately 21%.
Prevention of gallstones
Gallstones really are a illness a problem that always occur in females. There are numerous cures to it, there are lots of safety measures too; yet the yummiest safety measure appears to be that of consuming peanuts. We see that even here peanuts show their magic like a survey carried out over eighty thousand women has demonstrated that those who consume peanuts or even peanut butter or any source of peanuts daily or perhaps in their daily routine appear to have nearly a 25% lesser chance of getting gallstones. This really is astonishing for just one ounce of peanuts is required daily to avoid gallbladder illnesses. You might consume a sand that or in any form to obtain the nutrition contained in a whole wheat bread along with proteins, fibers and what not.
Legumes just like peanuts have a superior power of a form of phytosterol known as beta-sitosterol (SIT). These types of phytosterols prevent cancer simply by inhibiting tumor development. An investigation carried out in the United States noticed that men and women who consumed peanuts at least two times per week correspondingly had 27% and 58% lower chance of getting colon cancer.
Aids Weight Management
Although it seems unusual, frequent usage of nuts is assigned to reduce chance of putting on weight. The mixture of fiber, fat as well as protein content in peanuts causes them to be a high satisfied food. Therefore, they are able to keep you full for extended and therefore reducing your hunger. Also, they are great sources of energy that assist in boosting the metabolic rate. These qualities play a role in weight-loss.
Peanuts are usually called the “brain food” since they consist of Vitamin B3 or even niacin that enhances brain functioning as well as improves memory. Additionally they include a flavonoid known as resveratrol which will help in enhancing blood circulation towards the brain simply by 30%.
Help Fight Depression
Serotonin is probably the key brain chemicals involved with mood regulation. Insufficient release of serotonin by the nerve cells within the brain is accountable for triggering depressive disorders. Peanuts consist of an amino acid known as tryptophan that helps the release of serotonin, therefore assisting you combat depression symptoms. It may further raise serotonin anti-depressant effects when there is an elevated serotonin development within the blood.
Due to the fact that peanuts include folate, a substance that boosts fertility, it really is extremely sensible for ladies to modify in their diets. Peanuts include a sufficient quantity of folate within them as well as research and considerable studies have shown that a every day consumption of 400 micrograms of folic acid (present in folate) boosts fertility in addition to offers excellent immunity to the child being born. Likelihood of miscarriages reduce significantly. Also abnormality and chances of neural or even physiological condition risk greatly. Therefore a woman need to particularly eat peanuts if she would like to get pregnant and also throughout her pregnancy too.
Beneficial for Children
Children need extra nutrition within their growing years to lead a healthy life thereafter. Peanuts are a fantastic method to obtain dietary protein made up of fine quality amino acids that are vital for growth and development.
Research has demonstrated that usage of niacin rich foods just like peanuts lowers the chance of developing Alzheimer’s disease by 70%. A quarter cup of peanuts can offer almost a quarter of the suggested daily value of niacin ( it’s a water-soluble vitamins vital for many of the functions your body needs to stay healthy, including energy production and immune system function.)
Prevents hair loss
Vitamin C contained in peanuts assist in the production of collagen, which will keep the tissues within our hair together. They likewise have l-arginine which is often used for treating male pattern baldness, as well as omega 3 fatty acids that fortifies our follicles of hair and promotes hair growth.
Protects Against Age-related Cognitive Decline (Vitamin B2)
Research participants have demostrated that those who’ve a consumption of the most niacin-rich foods just like peanuts were 70% less inclined to have developed Alzheimer’s disease. A quarter cup each day of peanuts can easily already offer nearly aquarter of the every day required value for niacin.
Types of Peanuts
have become the dominant peanut type cultivated within the U.S. because of the introduction during the early 1970’s of a new variety, the Florunner, that was responsible for a spectacular boost in peanut yields. Runners have got quickly gained wide acceptance due to their appealing kernel size range; a higher proportion of runners are utilized for peanut butter. Runners, cultivated mostly in Georgia, Alabama, Florida, Texas and Oklahoma, account for 80% of total U.S. production.
Virginias have the biggest kernels and account for the majority of the peanuts roasted as well as consumed as
inshells. When shelled, the bigger kernels are sold as salted peanuts. Virginias are generally cultivated mostly in southeastern Virginia and northeastern North Carolina and West Texas. Virginia-type peanuts account for about 15% of total U.S. production.3. Spanish Spanish-type peanuts have got smaller sized kernels engrossed in a reddish-brown skin. They are utilised mainly in peanut candy, along with considerable amounts utilized for salted nuts as well as peanut butter. They’ve greater oil content compared to other kinds of peanuts that is beneficial whenever crushing for oil. They’re mainly cultivated in Oklahoma and Texas.
Spanish type peanuts have got smaller sized kernels engrossed in a reddish-brown skin. They are utilised mainly in peanut candy, along with considerable amounts utilized for salted nuts as well as peanut butter. They’ve greater oil content compared to other kinds of peanuts that is beneficial whenever crushing for oil. They’re mainly cultivated in Oklahoma and Texas. Spanish-type peanuts account for 4% of U.S. production.
Valencias normally have three or more tiny kernels into a pod. They’re extremely sweet peanuts and therefore are generally roasted and sold in the shell; they’re great for fresh use as boiled peanuts. Due to the greater requirement for other varieties, Valencias account for lower than 1% of U.S. production and therefore are grown mostly in New Mexico.
Peanuts Side Effects
Extreme peanuts consumption can lead to gas, heartburn, along with a suddenly developed food hypersensitivity to peanuts.
A peanut allergy is probably one of the most significant food allergy you are able to develop. Peanut allergy sufferers are at high-risk of significant allergy symptoms that may really be life-threatening, even when the first episode of peanut sensitivity was not serious. If you think you’ve got a peanut allergy, you ought to get examined by an allergist instantly and prevent all nut products till the allergy is determined as legitimate or not.
Most people who’ve peanut allergies are experiencing a reaction in a few minutes of touching or even eating a peanuts or perhaps a product that is made of peanuts. The reaction usually begins with a tingling feeling within the mouth accompanied by swelling on the face, throat and mouth. It can cause a suffocating feeling, an asthma attack, anaphylactic shock and death. Less serious reactions consist of rash, hives as well as upset stomach. In case you have a peanut allergy, you will need to carry an Epinephrine pen to counter any episodes while awaiting emergency assistance. In case you have a peanut allergy, there exists a good chance you also have a nut allergy which also includes all nuts. You will need to prevent all nut products, which includes pressed nut oils as well as any products processed on the same equipment as nuts. This particular allergy is really serious that even a tiny quantity of peanut product can result in a significant allergic attack. Many people outgrow peanut allergies, but many do not. If you’ve been identified as having a peanut allergy just as one infant, you have a better chance of outgrowing the allergy than if you developed the allergy after age three. Most kids and adults along with peanut allergies have the allergy for life. This particular allergy has become progressively common and it has become the subject of much research because of the severe nature of the condition.
“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.”