Peanut is a nut for good health

Peanuts, which everyone calls groundnuts, have nothing to do with the nut family from a botanical point of view. They are a full member of the legume family (Fabales) - the third largest family of flora species on our planet. And just like all its numerous relatives (beans, peas, soybeans, etc.), this annual herbaceous plant grows in the fields, delighting the eye with bright orange flowers. But it was not the "tops" that brought peanuts worldwide fame, but the "roots".

Groundnut (Arachis hypogaea) is the name given to peanuts because of their fruiting method. After the flower is pollinated, the peanut stem begins to grow rapidly, bending towards the ground and going into the soil about 8-12 cm deep. It is there that the peanut bean pod develops from the ovary.

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Peanuts - the "Chinese Nut" of South America

The stringy, light-brown pod of the peanut (which doesn't allow it to be called a "tough nut") contains no more than five beans covered in a brownish-red skin. And we love these bean-nuts for their pleasant, buttery, nutty flavor. And we are not alone in our passion for peanuts, because in some places they are known as monkey nuts...

Another nickname for it is "Chinese nut", although China does not claim to be the birthplace of peanuts. Peanuts spread around the world from Peru and Brazil, where wild species of peanuts exist. Archaeological excavations have confirmed this version: it turned out that peanuts were an important food product for local Indians. Nowadays, cultivated peanuts are grown in Asia, Africa, Latin America and the southern regions of the United States, as well as in Europe, including Spain, Italy, France and Ukraine. This valuable oil crop occupies more than 16 million hectares of arable land worldwide and accounts for 12% of all cultivated food and feed legumes. The leading countries in peanut production are India and Argentina, followed by China, Nigeria, Indonesia and the United States.

Peanut species are distinguished by stem length (upright and low-growing), as well as by growing location (South American, Asian and common). There are a great many varieties of peanuts, and a dozen and a half of them come from South America. The most popular varieties are Runner, Spanish, Virginia and Valencia.

Peanuts are widely used due to their high fat content. Peanut beans are used to make oil, which is close to olive oil in its properties. Its kernels - whole and crushed - are an indispensable ingredient in many sweets and confectionery products. Roasted peanuts and salted peanuts are a favorite "snack" in many countries. And in the USA, they cannot imagine breakfast without toast with peanut butter, which was invented at the end of the 19th century by a doctor from the state of Missouri. And Americans use more than half of the peanuts they collect to make this food product. By the way, the green part of the plant is also used - as feed for cattle, and pigs, chickens and turkeys are fed peanut cake and meal.

Chemical composition of peanuts: what's not in it!

The chemical composition of peanuts is in no way inferior to the composition of real nuts. Peanut beans contain up to 53% of vegetable fats, consisting of such unsaturated fatty acids as arachidic, oleic, linoleic, lignoceric, stearic, palmitic. At the same time, cholesterol and peanuts are incompatible concepts, since there is simply no cholesterol in peanuts.

How much protein is in peanuts is best known to vegetarians - more than 35%. This nut can almost completely compensate for the deficiency of animal protein, since peanut proteins are perfectly absorbed by the body. Peanuts contain starch, sugar (mono- and disaccharides), plant glycosides (saponins), purines, betaine, biotin, methionine and lysine, as well as the alkaloids arachine and conarachin.

Vitamins in peanuts are presented in a very large and well-balanced assortment: vitamin PP (nicotinic acid, niacin, vitamin B3), vitamins B1 (thiamine), B2 (riboflavin), B4 (choline), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), vitamin C (ascorbic acid) and vitamin E (tocopherol).

The chemical composition of peanuts also includes macroelements: calcium (76 mg per 100 g), magnesium (182 mg), sodium (23 mg), potassium (658 mg) and phosphorus (350 mg). In addition, peanuts contain microelements such as iron, zinc, copper, manganese and selenium.

The caloric content of peanuts is very high: 100 g of nuts provide 574 kcal. The content of nutrients in peanuts - proteins and fats, which provide the body with energy needs - give reason to assert: the nutritional value of peanuts is high. When eating 100 g of roasted peanuts, the body receives: proteins - 26.4 g; fats - 49.3 g; carbohydrates - 19 g; fiber - 9.8 g; unsaturated fatty acids - 8.3 g. And, of course, all the required vitamins, macro- and microelements. At the same time, 100 g of peanuts satisfy 94.5% of the daily requirement of the adult body for vitamin PP; 60% of the daily requirement of vitamin B9 and 49% of vitamin B1; 45.5% of the daily requirement of magnesium and 114% of copper.

The beneficial properties of peanuts - for the benefit of health

With such a chemical composition and nutritional value of peanuts, it is not surprising that in terms of proteins this "tough nut" is 10.2% ahead of walnuts, 11.4% ahead of hazelnuts and 12.7% ahead of the "Siberian giant" made from cedar cones. And, mind you, with a lower calorie content than its "competitors". And all because peanuts are a legume. And like all legumes, they contain essential (that is, not synthesized by our body) amino acids, which significantly increases the rating of the useful properties of peanuts.

First of all, these are methionine and lysine. Thus, in the list of 15 food products richest in methionine, peanuts occupy the 9th place. Methionine is part of the protein tissues of the human body, participates in the biosynthesis of adrenaline, regulation of cholesterol levels in the blood and accumulation of fat deposits in the liver. In addition, methionine is directly related to the synthesis of creatine (2-methylguanidino-ethanoic acid), which is needed for energy metabolism and increasing muscle mass. So peanuts in bodybuilding are a sports supplement, and absolutely legal and safe. And now it is clear why guys dreaming of an athletic physique eat peanuts after training.

The aliphatic amino acid lysine, which is also found in peanuts, is needed by the body for tissue growth and regeneration (including collagen fibers), the production of various enzymes, hormones and antibodies. Lysine improves the absorption of calcium, so those who eat roasted peanuts are much less likely to experience a decrease in bone density - osteoporosis.

Unsaturated fatty acids, which make up almost 80% of peanut fats, reduce cholesterol and glucose levels in the blood. And polyphenols are the enemies of atherosclerosis, coronary heart disease and malignant neoplasms. Due to the presence of the amino acid betaine in peanuts, arterial blood pressure is maintained at an optimal level, and the process of fat metabolism in the liver is regulated.

In general, the beneficial properties of peanuts “find application” for the benefit of the health of any person.

Benefits of Peanuts: Big and Small – for Big and Small

An essential component of proteins in all living organisms, including homo sapiens, is the proteinogenic amino acid L-tryptophan. The result of a deficiency of this essential amino acid is sleep disturbance, depression, emotional instability, increased anxiety... So the benefit of peanuts is that they contain more of this essential substance than pine nuts, milk, cottage cheese, fish and meat.

The benefits of peanuts for men are associated with the content of biotin (a water-soluble sulfur-containing vitamin substance), which helps with alopecia, that is, baldness. It has also been established that peanuts are useful for potency and for restoring strength after significant physical exertion.

Peanuts are very useful for hair, as biotin protects them from gray hair, and vitamin B2 in its composition keeps not only hair but also nails healthy. The benefits of peanuts for women are in the same biotin, as well as in pyridoxine (vitamin B6), which prevents a decrease in the elasticity of the epidermis.

Thiamine (vitamin B1) found in peanuts improves digestion and promotes growth, and riboflavin (vitamin B2) is famous for the same properties. So the benefits of peanuts for children - taking into account all the other useful substances of this nut - are obvious.

You may ask, how are peanuts useful for pregnant women? As is known, pregnant women most often lack vitamins C, B1, B6 and B9 (folic acid). Peanuts contain all these vitamins. At the same time, folic acid promotes protein metabolism, growth, division and renewal of cells, and vitamin B6 alleviates nausea during toxicosis, reduces cramps in the calf muscles and acts as a mild diuretic.

Can nursing mothers eat peanuts? Of course they can, because thanks to vitamin B9, peanuts promote lactation. But nuts should be consumed in reasonable quantities - so as not to gain extra pounds.

By the way, can you gain weight from peanuts and how many peanuts can you eat per day? These are the main questions that those who eat roasted peanuts, salted peanuts, sugared peanuts or glazed peanuts as part of their daily diet are looking for answers to. Nutritionists believe that the optimal daily intake of peanuts is 20-30 grams. This is enough to replenish the body's daily supply of nutrients. Small children should not be given more than 8-10 peanuts per day.

Medicinal properties of peanuts: nut disease prevention

The medicinal properties of peanuts began to be studied in the middle of the last century. As a result of numerous scientific studies, it was established that peanuts help to normalize the functions of the heart, liver and many other organs and systems of the body.

During scientific research conducted in the United States under the auspices of the Peanut Institute, the phenolic antioxidant resveratrol, which is abundant in the skin of dark grapes and red grape wine, was discovered in peanuts. It is resveratrol that helps prevent atherosclerosis and cardiovascular diseases, slows down the aging of the body and inhibits the growth of malignant tumors. And peanuts contain more of this antioxidant than pomegranates, blackberries, strawberries or beets.

A study conducted by a group of scientists from the University of Florida showed that peanuts contain high concentrations of antioxidant polyphenol based on p-coumaric acid - the most active antioxidant, which reduces the risk of coronary heart disease by 8.3%. And when consuming peanuts at least 4 times a week - by 37%.

Peanuts help to better absorb glucose in diabetes. And the presence of zinc in this nut (100 g of roasted peanuts contain 22% of its daily requirement) has a beneficial effect on the duration of insulin action.

Peanuts are useful for gastritis and peptic ulcers (outside the period of exacerbation), since vegetable fats promote liver function and have a mild choleretic effect.

Peanuts, with their rich content of unsaturated fats (which include Omega 3), strengthen the heart muscle and reduce the risk of cardiovascular diseases. This has been confirmed by many studies, including those conducted by the American Center for the Study of Women's Health, the Nurses Health Study, which monitored the cardiovascular system of more than 86 thousand women.

Peanuts have hemostatic properties, that is, they affect the blood clotting process. Therefore, this nut is useful not only in case of a threat of hemorrhages, but also in case of such a serious hereditary disease as hemophilia.

Taiwanese scientists conducted a 10-year study on the use of peanuts in the fight against colon cancer, which involved about 24 thousand patients. It was experimentally established that eating peanuts 2-3 times a week reduced the risk of colon cancer in women by 58%, in men - by 27%.

In addition, the NSHAP study, part of the US National Healthy Aging Project (which helps find new ways to improve the health of older people), found that regular consumption of foods rich in niacin (vitamin PP) - such as peanuts - provides protection against Alzheimer's disease.

But doctors do not recommend eating peanuts with pancreatitis, since their digestion requires a lot of energy from the body and overloads not only the gastrointestinal tract, but also the pancreas. And this can cause an exacerbation of pancreatitis, especially in cases where the disease was caused by gallstones.

Peanuts should not be consumed in case of gout, as well as in case of arthritis and arthrosis due to the content of purines, which increase the content of uric acid in the blood and promote the deposition of salts in the joints.

Harmful effects of peanuts: main risk factors

In order not to harm digestion, it is not recommended to eat raw peanuts. And unpeeled peanuts can cause an allergic reaction. The red-brown peanut shell contains a good ten antigens, including conarachin and concanavalin. Allergists note that in those countries where the population regularly eats peanuts in large quantities (and, most likely, together with the shell), allergic diseases are very common.

Unfortunately, peanuts are among the foods that contain oxalates - salts and esters of oxalic acid. When their concentration in body fluids is high, they can crystallize and cause problems for people suffering from kidney or gallstones.

Many people are interested in whether it is possible to get poisoned by peanuts. It is possible if they were not fresh when you bought and ate them.

Peanuts must be fresh. Improper storage of peanuts (in the heat and high humidity) leads to their infection by the fungus of the genus Aspergillus, which produces poisonous mycotoxins (aflatoxins). These toxins lead to irreversible liver damage. By the way, aflatoxins can form on all seeds and fruits of plants with a high oil content, as well as in stale tea, spices and herbal mixtures.

Proper storage of peanuts: Peanuts should be stored in a tightly sealed container in the refrigerator. In this case, the nuts remain fresh for three months. And nuts in pods can be stored in a cool, dry and dark place. But if you keep them in the refrigerator, the shelf life is extended to nine months.

Peanut Diet - A Good Way to Lose Weight

Since peanuts contain a lot of protein and plant fibers, peanuts when on a diet – in very small quantities – provide a complete feeling of satiety.

According to dietetics guru Michel Montignac, the glycemic index of peanuts is 15, which is as low as that of zucchini, cauliflower, cucumbers and celery. A low glycemic index means that the product eaten (in our case, peanuts) is broken down and converted into glucose in the body slowly. That is, after eating peanuts, a person will not feel the need for food for quite a long time.

And for those who want to lose weight, this is just what you need! In addition, the linoleic acid contained in peanuts helps break down fat reserves even inside the abdomen. Therefore, nutritionists advise adding a small amount of these nuts to your menu - no more than 30 g per day.

And the popular peanut diet is to reduce your daily diet by 285-290 kcal - exactly as much as is contained in 50 g of nuts or peanut butter. Just keep in mind that the peanut diet excludes the use of such products as peanuts in sugar, peanuts in glaze or peanuts in chocolate.

For reference: the calorie content of roasted peanuts (100 g) is 611 kcal, the calorie content of peanuts in chocolate (100 g) is 520 kcal, the calorie content of peanut sherbet (100 g) is 528 kcal, the calorie content of peanut kozinak (100 g) is 485 kcal, the calorie content of peanuts in coconut glaze (100 g) is 480 kcal.

Peanut dishes: from salad to cake

Do you think that peanuts belong only in confectionery? You are wrong. In the cuisines of different nations, peanut dishes are not limited to desserts. For example, in some African countries, this nut, rich in proteins and fats, is added to soups, stewed vegetables and salads, and peanut sauce with garlic and onions is also prepared. Hot sauce based on crushed peanuts is a favorite seasoning among the people of Indonesia and the Philippines. The Chinese masterfully cook chicken with peanuts, and a popular dish of Thai cuisine is meat soup with peanuts, mushrooms and bamboo shoots.

Anyone can make a simple and nutritious salad with peanuts. To do this, peel two boiled beets and cut them into strips, do the same with two apples. Finely chop 150 g of dried apricots (which must first be poured with boiling water for 20 minutes, drained and cooled). Put all this in a salad bowl, add two tablespoons of roasted peanuts, mix and pour over the dressing. Dressing: 3 tablespoons of vegetable oil, 1 tablespoon of vinegar, 2 cloves of chopped garlic.

Peanut cookies are baked according to the following recipe: beat 100 g of softened butter, 150 g of sugar, 1 egg and 1 egg white until fluffy; add 250 g of wheat flour, a quarter teaspoon of soda, quenched with lemon juice or vinegar, to the mixture; put 50-75 g of roasted peanuts and the same amount of steamed raisins into the dough. Place the dough on a greased baking sheet with a spoon (at a distance of 5-6 cm from each other) and bake in the oven for 15-20 minutes until golden brown.

Peanut cake has many variations. The recipe for one of them - chocolate peanut cake - is given below. So, let's start with the dough: in a water bath or over low heat, melt 200 g of chopped dark chocolate and 100 g of butter. Separately grind 300 g of granulated sugar, 2 eggs and 2 egg whites, and then add a glass of slightly chopped peanuts and 180 g of flour, add salt. Mix carefully and combine both mixtures. Transfer the dough to a form, previously greased with butter and sprinkled with flour; bake in a well-heated oven for 25 minutes.

Let's make the cream by grinding 2 yolks with a quarter cup of granulated sugar; add 2 tablespoons of potato starch and a packet of vanilla sugar - mix well; pour in a glass of milk, mix again and cook over low heat with constant stirring - until thickened. Put 50 g of butter into the cream, or better yet, a couple of tablespoons of peanut butter. Cut the slightly cooled cake into portions, put it on plates, pour the cream over it, and decorate with berries, fruits or candied fruits on top.

P.S. Once you open a bag of roasted peanuts, it’s hard to resist eating every last nut... We have plenty of lovers of this delicacy, and some even dream of peanuts.

Why do you dream about peanuts?

Imagine, the dream book claims that if a person dreams of peanuts, then he will face conflicts, discord or... a visit to the dentist. And the presence of peanut butter in a dream is interpreted as a clash with flattery and the machinations of ill-wishers... Well, what can I say to this? Let the peanuts benefit your health, and let all ill-wishers go to... the dentist.