Peanuts – Nutritional data

What are the peanuts? Well, they are a particular type of nuts with origin form South America and are actually part of the legume family, which means that they are related to lentils and beans.

They are rich in minerals, proteins and fats. Peanuts can be made into many other products (like peanut butter, peanut flour, etc.) which are in turn used in plenty of foods – like desserts, snacks, etc. Remember that some people may suffer from peanut allergy and if so they should avoid any peanut products or even products that have been grown or processed at the same place where peanuts are grown or processed due to the risk of contamination.

Nutritional value

Per 100g raw

Protein 25.8g
Carbohydrates 16.1g
Fats 49.2g (Saturated 6.8g, Monounsaturated 24.4, Polyunsaturated 15.6g )
Calories 567
Dietary fibers 8.5g
Vitamin E 8.3mg
Thiamin 0.6mg
Riboflavin 0.1mg
Niacin 12.1mg
B6 0.3mg
Folate 240mcg
Pantothenic Acid 1.8mg
Choline 52.5mg
Betaine 0.6mg
Calcium 92
Iron 4.6mg
Magnesium 168mg
Phosphorus 376mg
Potassium 705mg
Sodium 18mg
Zinc 3.3mg
Copper 1.1mg
Manganese 1.9mg
Selenium 7.2mcg


General information

Several observational studies have shown that peanuts may be beneficial for the health of the heart – in particular, that they may prevent heart disease. The actual reason for this is not exactly clear but this fact is thought to be a combination of various factors. Other studies have suggested that the consumption of peanuts may reduce the risk of developing gallstones and one possible explanation of this is that the peanuts can lower the cholesterol and gallstones are, at least most of them, made mainly of cholesterol.

Moreover, when it comes to maintaining a healthy weight, peanuts have been a topic of many researches. Even though they contain lots of calories and fats, it seems that peanuts are not leading to any weight gain. Actually, quite the opposite has come about as a result from various studies. It has been shown that consumption of peanuts may lower the risk of obesity and mighthelp maintain a healthy weight.

Peanuts contain lots of biotin, which is a part of Group B vitamins. This is quite a beneficial nutrient that takes part in many enzymatic reactions that occur in our body. Some preliminary research has shown that biotin may have good qualities for treating diabetes, multiple sclerosis and different brain condition. In addition, if you are pregnant, the intake of enough biotin is vital for deficiency of biotin may increase the risk of the development of congenital birth defects.

Another beneficial property of the peanuts is that they contain plenty of antioxidants. These are specific molecules, which neutralize free radicals – harmful chemicals that are part of many diseases. Free radicals have also been suggested to be a reason for the development of cancer, which means that getting enough antioxidants might lower the risk of cancer.

Peanuts also contain the essential micronutrient copper that is needed for some vital physiological processes such as energy production for example.

Copper deficiency may increase the risk of cardiovascular disease. At the same time, if you are getting enough copper there is a change that your bad cholesterol (LDL cholesterol) will be reduced.

One other research has shown that if eaten regularly foods rich in niacin – such as peanuts – may protect against age-related cognitive disorders and Alzheimer’s disease. The research involved more than 3000 people over the age of 65 and the ones getting most niacin had 70% less chance of getting Alzheimer’s.

In addition, peanuts may be beneficial for diabetes prevention. They have low sugar and carbohydrate content, which is important both for prevention and for maintenance of diabetes. However, they also have manganese, which promotes the metabolism of carbohydrates and fats.

Because of this is allows more glucose to get into the cells of the liver or the muscles and this helps for stabilizing the level of sugar in the blood.

Peanuts also boost your memory and this effect is attributed to the fact that they containresveratrol (a particular antioxidant) and niacin.

With what foods can we eat peanuts

Peanuts can be consumed by themselves, as various products or with other foods. For example, you can add some peanuts to vegetables and chicken or salads. On the other hand, you can combine peanut butter with pancakes, fruits or jelly. You can also eat peanuts along with other nuts – this is a wonderful mix. There are also plenty of granola bars with peanuts.

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