PEANUTS
Peanuts, popularly known as groundnuts, monkey nuts, pig nuts, etc belong to the Fabaceae (bean) family. Despite their name, peanuts are not actually nuts, they are legumes. In most culinary uses, peanuts are classified as nuts because they behave more like nuts in the kitchen than other legumes, such as lentils and beans. large percentage of the annual peanut harvest is pressed to yield peanut oil, a pale yellow, neutrally flavored oil with a very high smoking point. Peanut oil is ideal for frying, and is widely used in many countries for this purpose.
Following is a peanut nutritional value table, that could vary depending upon the way and form (salted, plain, roasted, butter, etc) it is consumed. Nevertheless, what do not change are the many health benefits of peanuts. The table is for one ounce of shelled peanuts, equivalent to 28g.
|
NUTRIENT
|
NUTRITIONAL
VALUE
|
|
CALORIES
|
166
calories
|
|
PROTEIN
|
7.8 g
|
|
CALCIUM
|
17.1
mg
|
|
POTASSIUM
|
203
mg
|
|
MAGNESIUM
|
49.3
mg
|
|
PHOSPHOROUS
|
111
mg
|
|
SODIUM
|
89.6
mg
|
|
FOLATE
|
33.6
mcg
|
|
CARBOHYDRATES
|
4.3 g
|
|
DIETARY
FIBER
|
2.6 g
|
|
TOTAL
FAT
|
14.7
mg
|
Benefits of Peanuts
- Peanuts are rich in energy and contain health benefiting nutrients,
minerals, antioxidants and vitamins that are essential for optimum health.
- They compose sufficient levels of mono-unsaturated
fatty acids (MUFA), especially oleic acid. MUFA helps lower LDL or
"bad cholesterol" and increases HDL or "good cholesterol”
level in the blood..
- Peanut kernels are 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 poly-phenolic antioxidants, primarily p-coumaric
acid. This compound has been thought to reduce the risk of
stomach cancer by limiting formation of carcinogenic nitrosamines in the
stomach.
- Peanuts are an excellent source of resveratrol, another
polyphenolic antioxidant. Resveratrol has been found to have protective
function against cancers, heart disease, degenerative nerve disease,
Alzheimer's disease, and viral/fungal infections.
- The kernels are an excellent source of vitamin
E containing about 8 g per100 g. vitamin E is a powerful lipid
soluble antioxidant which helps maintain the integrity of cell membrane of
mucus membranes 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 contribute to brain health and blood
flow to brain.
- The nuts are rich source of minerals like copper,
manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
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