Peanuts: properties and nutritional values of dried fruit as an aperitif
To understand what the properties of peanuts are, we must also know their history. Peanuts originate from South America (which is why they are also known as American peanuts), but are now grown in different parts of the world. These are the fruits of a plant belonging to the Fabaceae family. They usually appear dark yellow, have an irregular oval shape and are covered with a thin reddish skin.
Calories and nutritional values of peanuts
Peanuts are always eaten roasted, they are rarely eaten raw, and are also very popular in the form of cream or peanut butter, which has become famous thanks to American films. Peanut oil is also a product that is rather used in cooking, especially for frying or for various dishes of ethnic cuisine.
Although it may seem strange, the crunchy texture, the high fat content and the good presence of vitamin E make peanuts a legume and not a nut as you might think. Basically they belong to the legume family (legumes) and are therefore foods similar to beans, lentils, chickpeas and soy.
Peanuts provide 567 calories per 100 grams, and like all legumes, they are good sources of vegetable protein, fiber, B vitamins, and potassium. Thanks to the presence of "good" fats they also have a low glycemic index.
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Main nutritional properties of peanuts
Peanuts, being a bit on the border between nuts and legumes, take the best of the properties from both categories of food. They are rich in good fats, for example, mainly mono and polyunsaturated fats and are particularly present in the oleic acid and linoleic acid.
As far as protein intake is concerned, peanuts are a source of vegetable proteins, which makes these fruits particularly interesting for consumption by vegetarians or vegans. Furthermore, the richness in proteins, fibers and low sugar intake makes them the ideal food also for those suffering from diabetes and other diseases.
Peanuts also contain copper, an element that participates in the synthesis of hemoglobin and promotes the production of iron. Its deficiency can cause anemia, bone fragility, elevated cholesterol and demyelination of the nervous system.
Vitamin B3 is present in good quantities in peanuts, and is useful for digestive functions, as well as for cardiovascular and dermatological diseases.
Vitamin B9, on the other hand, is essential for the health of women at any age, even and especially for pregnant or breastfeeding women. Peanuts are particularly rich in folate, so much so that 100 g provide 240 mcg (more than double that of hazelnuts).
In peanuts we also find Vitamin E, a powerful natural antioxidant that protects cells from environmental toxins and the action of free radicals.
Vitamin B1 is essential for heart, muscle and nerve function.
Among the properties of peanuts there is also a "support action for the immune system: this is possible thanks to phosphorus, the structural element of teeth, bones and cells.
Finally, potassium, an essential mineral mainly involved in blood pressure control and heart health.
Peanut properties and health benefits
As widely said, peanuts have beneficial properties for our health. Now let's see in detail what are the benefits that lead to regular consumption of this food:
Peanuts promote weight loss
Even though they are rich in fat and have a high calorie density, American peanuts seem useful in promoting weight loss, but it is important never to overdo the quantities. Thanks to the right amount of protein, fiber and good fats they present, peanuts have a satiating power useful for those on a diet.
Peanuts are beneficial for heart health
Thanks to the fact that they contain potassium, magnesium, vitamin B3, copper, oleic acid and various molecules with antioxidant action, integrating peanuts into the diet would favor the reduction of bad cholesterol by increasing the good one and thus preventing cardiovascular diseases such as heart attack.
Peanuts prevent gallstones
It would appear that peanut consumption can reduce the risk of developing gallstones in both men and women.
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How many peanuts to eat and how?
How can you consume peanuts in a healthy way? Here are some ideas.
- Chopped peanuts can be used to create a crunchy and tasty breading for dishes like chicken or vegetables.
- If you are vegetarian, vegan, lactose intolerant, you can experiment with peanut milk, an energy drink suitable for all ages.
- Adding a tablespoon of peanuts to the salad will make it tastier.
- In the case of frying, peanut butter can be used which has a high smoke point.
In short, peanuts are a food to always have at home, but it is also important to know how they should be stored. If they are still enclosed in the shell they should be kept in a cool and dry place and remain intact even for many months. If the shell has been removed, the peanuts must be placed inside an airtight container and stored in the refrigerator to avoid damaging the organoleptic composition.
To understand the quantities of peanuts to be included in the diet we must consider that they are dried fruit, so the daily dose will be about 28 grams.
Properties of peanuts, negative effects and contraindications
Peanuts can be contaminated with mold and could cause poisoning. The main symptoms are: loss of appetite and jaundice (yellow color of the eyes).
Peanuts, like all plant seeds, contain a series of so-called antinutrients, these are substances that alter the absorption of nutrients and the most represented is phytic acid which compromises the absorption of iron and zinc from the digestive tract. .
It is very common for peanuts to give allergies. If you know you suffer from them, you should absolutely avoid their consumption and pay particular attention to the ingredient list of industrial products to make sure they do not contain traces of peanuts or nuts.
Homemade Healthy Peanut Butter Recipe
To end this excursus on the world of peanuts and their properties, we want to leave you an easy recipe to prepare peanut cream directly at home. Very easy and fast, it only takes a few minutes to obtain a creamy and tasty mixture to spread on slices of bread.
Peanut Cream Recipe
The peanut cream can be made at home, using roasted and unsalted peanuts and a blender. The difference with peanut butter is that the latter also involves the use of oil and, sometimes, honey or sugar. For the simple peanut cream instead, you will need 1 empty glass jar, 300 grams of unsalted roasted peanuts, a blender.
Just put the peanuts in the blender and run it at high speed. At first you will get a grain, but don't panic. Stop the blender, remove all the grain from the walls, then let it start again at high speed. Gradually the grain will become finer and finer, the peanuts will begin to naturally release their oil and a cream will form. Transfer it to a jar and store in the refrigerator.
If you don't want to make peanut cream at home, you can buy it ready-made. We give you some tips.
- Foodspring peanut butter, protein and with an irresistible taste - on the official website for € 4.99
- Organic peanut butter - on Farmacia Loreto Gallo for € 4.19
- Rapunzel cream mix of 4 nuts - on Farmacia Loreto Gallo at € 8.67
