Peanuts - nutlets for good health

Peanuts, which are all called peanuts, from the botanical point of view to the family of walnuts have nothing to do. He is a full member of the family of legumes (Fabales) - the third most numerous in the family of the flora of our planet. And just like all the numerous relatives (beans, peas, soybeans, etc.), this annual herb grows in the fields, pleasing the eye with bright orange flowers. But not "tops" brought peanuts worldwide glory, and "roots".

Groundnut (Arachis hypogaea) peanuts were named because of its way of fruiting. After waiting for the pollination of the flower, the stem of peanuts begins to grow rapidly, bending down to the ground and penetrating into the soil by about 8-12 cm. It is there that the bean peanut pod develops from the ovary.

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Peanuts - "Chinese nut" from South America

In a wiry light-brown peanut pod (which does not allow it to be called a "hard nut"), no more than five beans, covered with a brownish-red skin, mature. And we love these beans-nuts for their nice buttery-nutty taste. And in his predilection for peanuts a person is not alone, because here and there he is known as a monkey nut ...

Another nickname is "Chinese nut", although China does not pretend to be the native land of peanuts. Peanuts spread throughout the world from Peru and Brazil, where there are wild types of peanuts. Archaeological excavations confirmed this version: it turned out that peanuts were an important food product of local Indians. Currently, cultivated peanuts are grown in Asia, Africa, Latin America and the southern 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 around the world and accounts for 12% of all cultivated food and fodder legumes. Leading countries for the production of peanuts are India and Argentina, followed by China, Nigeria, Indonesia and the United States.

Types of peanuts are distinguished by the length of the stem (vertical and short), and also by the place of growth (South American, Asian and ordinary). Varieties of peanuts are many, and a dozen of them come from South America. The most popular varieties are Runner, Spanisch, Virginia and Valencia.

The wide application of peanuts is due to the high content of fat in it. Peanut beans are used to make butter that is close to olive in its properties. Its kernels - whole and crushed - are an indispensable ingredient in many sweets and confectionery. Fried peanuts and salted peanuts are a favorite "snack" in many countries. And in the US, they do not imagine breakfast without toast with peanut butter, which was invented in the late 19th century by a doctor from Missouri. And to produce this food, Americans are letting more than half of the collected peanuts. By the way, the green part of the plant also goes into the business - to feed large cattle, and pigs, chickens and turkeys are fed cake and peanut meal.

The chemical composition of peanuts: what in it just does not exist!

The chemical composition of peanuts 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 arachine, oleic, linoleic lignoceric, stearic, palmitic. In this case, cholesterol and peanuts are incompatible concepts, since there is simply no cholesterol in the groundnut.

How much protein 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 well absorbed by the body. Peanuts contain starch, sugar (mono- and disaccharides), plant glycosides (saponins), purines, betaine, biotin, methionine and lysine, as well as alkaloids arachin and Konarachin.

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).

Also in the chemical composition of peanuts are macro elements: calcium (76 mg per 100 g), magnesium (182 mg), sodium (23 mg), potassium (658 mg) and phosphorus (350 mg). In addition, in peanuts are trace elements such as iron, zinc, copper, manganese and selenium.

Caloric content of peanuts is very high: 100 g of walnut give 574 kcal. The content of nutrients in the ground nutrient - proteins and fats, which provide the body's energy needs - gives grounds to state that the nutritional value of peanuts is high. When 100 g of roasted peanuts are consumed, the body receives: proteins - 26.4 g; fats - 49.3 g; carbohydrates - 19 g; cellulose - 9.8 g; unsaturated fatty acids - 8,3 g. Well, of course, all the prescribed vitamins, macro and microelements. In this case, 100 g of peanuts satisfy 94.5% of the daily requirement of the adult organism in the vitamin PP; 60% of the daily norm of vitamin B9 and 49% of vitamin B1; 45.5% of the daily norm of magnesium and 114% of copper.

Useful properties of peanuts - for the benefit of health

With such a chemical composition and nutritional value of peanuts, it is not surprising that for the proteins this "hard nut" was 10.2% ahead of the walnut, 11.4% hazelnut and 12.7% "Siberian hefty" of cedar cones. And, mind you, at a lower caloric value than the "rivals". And all because peanuts are a legume plant. And like all legumes, it contains irreplaceable amino acids (that is, not synthesized by our organism), which significantly increases the rating of useful properties of peanuts.

First of all, it is methionine and lysine. So, in the list of 15 food products, the richest in methionine, peanuts occupy the 9th line. Methionine is a part of the protein tissues of the human body, is involved in the biosynthesis of adrenaline, regulation of cholesterol in the blood and the accumulation of fatty 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 increase in muscle mass. So the peanut in bodybuilding is a sports supplement, and, absolutely legal and safe. And now it's clear why guys who dream about athletic build, eat peanuts after training.

Aliphatic amino acid lysine, which is also found in peanuts, is needed by the body for the growth and regeneration of tissues (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 have a lower bone density - osteoporosis.

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

In general, the useful properties of peanuts "find application" for the benefit of the health of any person.

The use of peanuts: large and small - for large and small

An essential component of proteins of all living organisms, including homo sapiens, is the proteinogenic amino acid L-tryptophan. The result of the deficiency of this essential amino acid is a violation of sleep, depression, emotional imbalance, increased anxiety ... So the use of peanuts is that this necessary substance is greater in it than in pine nuts, milk, cottage cheese, fish and meat.

The use of peanuts for men is associated with the content of biotin (a water-soluble sulfur-containing vitamin substance) that helps with alopecia, that is, baldness. It is also found that peanuts are useful for potency and for recovering strength after considerable physical exertion.

Very useful peanut for hair, since biotin protects them from gray hair, and vitamin B2 in its composition keeps healthy not only hair, but also nails. The use of peanuts for women - all in the same biotin, as well as in pyridoxine (vitamin B6), which prevents the decrease in the elasticity of the epidermis.

Being in peanut thiamin (vitamin B1) improves digestion and promotes growth, the same properties are famous for and riboflavin (vitamin B2). So the use of peanuts for children - taking into account all other nutrients of this nut - is obvious.

You ask, what is the use of peanuts for pregnant women? As you know, pregnant women often lack vitamins C, B1, B6 and B9 (folic acid). All these vitamins in peanuts are. In this case, folic acid promotes protein metabolism, growth, division and renewal of cells, and vitamin B6 facilitates nausea in toxicosis, reduces seizures of calf muscles and acts as a mild diuretic.

Is it possible to nursing mothers peanuts? Of course you can, because thanks to vitamin B9, peanuts promote lactation. But you need to eat nuts in reasonable quantities - so as not to gain extra pounds.

By the way, is it possible to recover from peanuts and how much can be on a peanut day - the main questions that are answered by those for whom fried peanuts, salted peanuts, peanuts in sugar or peanuts in glaze are part of the daily diet. Nutritionists believe that the optimal rate on peanut day is 20-30 grams. This is enough to replenish the daily supply of useful substances to the body. Small peanut children should not give more than 8-10 nuts a day.

Therapeutic properties of peanuts: nut disease prevention

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

In the course of scientific research conducted in the USA under the auspices of the Peanut Institute, peanut found a phenolic antioxidant resveratrol, which is rich in the skin of dark grapes and red grape wine. It resveratrol helps prevent atherosclerosis and cardiovascular diseases, slows down the aging of the body and inhibits the growth of malignant tumors. And in peanuts this antioxidant is more than in 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 developing coronary heart disease by 8.3%. And at the use of a peanut at least 4 times a week - on 37%.

Peanuts in diabetes mellitus helps to absorb glucose better. 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 with gastritis and peptic ulcer (outside the period of exacerbation) are useful, as vegetable fats promote the work of the liver and have a slight choleretic effect.

Peanuts, with its rich content of unsaturated fats (which include Omega 3), strengthens the heart muscle and reduces the risk of cardiovascular disease. This is confirmed by many studies, including those conducted by the American Center for the Study of Women's Health Nurses Health Study, during which the state of the cardiovascular system was monitored by more than 86,000 women.

Peanuts have hemostatic properties, that is, it affects the process of blood coagulation. Therefore, this nut is useful not only for the threat of hemorrhage, but also for 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. Experimentally it was found 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 of the US National Healthy Aging Project (which helps to find new ways to improve the health of the elderly) found that regular consumption of foods rich in niacin (vitamin PP) - such as peanuts - provides protection against Alzheimer's.

But peanuts with pancreatitis do not advise doctors, since its digestion requires the body to have high energy costs and overloads not only the gastrointestinal tract, but also the pancreas. And this can lead to an exacerbation of pancreatitis, especially in cases when the disease was caused by gallstones.

Peanuts with gout, as well as with arthritis and arthrosis should not be consumed because of the purine content that increases the uric acid content in the blood and contributes to the deposition of salts in the joints.

The damage to peanuts: the main risk factors

In order not to harm the digestion, it is not recommended to eat raw peanuts. And unpurified peanuts can cause an allergic reaction. Red-brown peanut husk husk contains a dozen antigens, including Konarachin and concanavalin. Allergists note that in those countries where the population regularly consumes peanuts in large quantities (and, most likely, along with the husks), allergic diseases are very common.

Alas, but peanuts are among the products that contain oxalates - salts and esters of oxalic acid. With their increased concentration in body fluids, they can crystallize and cause problems in people suffering from the formation of stones in the kidney or gallbladder.

Many are wondering if it can be poisoned with peanuts. You can, if at the time you bought it and ate it, it was stale.

Without fail, peanuts must be fresh. Incorrect storage of peanuts (in the heat and at high humidity) leads to the defeat of the aspergillus fungus, which produces poisonous mycotoxins (aflatoxins). These toxins lead to irreversible liver damage. By the way, aflatoxins can be formed 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 closed container in the refrigerator. In this case, the nuts remain fresh for three months. And nuts in the pods can be stored in a cool, dry and dark place. But if you keep them in the refrigerator, then the period of suitability is extended to nine months.

Peanut butter diet is a good way to lose weight

Since there is a lot of protein and vegetable fibers in the groundnut, peanuts with a diet - in very small amounts - give a full sense of satiety.

According to the dietary guru Michel Montignac, the glycemic index of peanuts is 15, that is, the same low as in zucchini, cauliflower, cucumber and celery. Low glycemic index means that the eaten product (in our case peanuts) in the body is split and converted into glucose slowly. That is, with peanuts, a person for a long time will not feel the need for food.

And for those who want to get rid of excess weight, this is exactly what you need! In addition, the linoleic acid contained in peanut helps to split fat stores even inside the stomach. Therefore, dietitians advise adding a small amount of these nuts to your menu - no more than 30 grams per day.

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

For information: the caloric content of roasted peanuts (100 g) is 611 kcal, the caloric content of peanuts in chocolate (100 g) is 520 kcal, the calorific value of the sherbet with peanuts (100 g) is 528 kcal, the caloric content of the kozinaka from peanuts (100 g) is 485 kcal, calorie peanuts in coconut glaze (100 g) - 480 kcal.

Dishes from peanuts: from salad to cake

Do you think that peanuts are only in confectionery? You are mistaken. In the kitchens of different peoples, peanut dishes are not limited to desserts. For example, in some African countries, this nutrient rich in protein and fat is added to soups, stews and salads, and peanut sauce with garlic and onions is prepared. Hot sauce based on ground peanuts is a favorite seasoning for Indonesians and the Philippines. Chinese masterfully cook chicken with peanuts, and a popular dish of Thai cuisine is a meat soup with peanuts, mushrooms and bamboo shoots.

Everyone can make a simple and nutritious salad with peanuts. To do this, you need to peel two boiled beets from the peel and cut into strips, just the same with two apples. Finely chop 150 grams of dried apricots (which must be poured with boiling water for 20 minutes, drained and cooled). All this is put in a salad bowl, add two tablespoons of roasted peanuts, mix and pour with dressing. Refueling: 3 tbsp. Tablespoons vegetable oil, 1 tbsp. Spoon of vinegar, 2 cloves of chopped garlic.

Cookies with peanuts are baked according to this recipe: beat 100 g of softened butter, 150 g of sugar, 1 egg and 1 egg whisk into lush foam; add to the mixture 250 g of wheat flour, a quarter teaspoon of soda, extinguished with lemon juice or vinegar; put in a dough 50-75 grams of roasted peanuts and as much steamed raisins. On a greased baking sheet, the dough is spread out with a spoon (5-6 cm apart) and baked in the oven for 15-20 minutes until golden.

Peanut cake has many variations. The recipe for one of them - a chocolate cake with peanuts - is given below. So, start with the test: in a water bath or on a slow fire, you must melt 200 g of chopped black chocolate and 100 g of butter. Separately grind 300 grams of granulated sugar, 2 eggs and 2 egg whites, and then add a glass of a little ground peanut and 180 g of flour, salt. Mix gently and mix both. The dough should be transferred to a mold pre-lubricated with oil and sprinkled with flour; bake in a well-heated oven for 25 minutes.

Prepare the cream, for which 2 yolks we rub with a quarter cup of sugar; add 2 tbsp. Spoons of potato starch and a bag of vanilla sugar - how to mix properly; pours in a glass of milk, mix again and boil on a small fire with constant stirring - until thick. Put in a cream of 50 g of butter, and preferably a couple tablespoons of peanut butter. A little cooled cake we cut into portions, spread out on plates, sprinkles with cream, and on top decorates with berries, fruits or candied fruits.

PS Opening a bag of fried peanuts, it's hard to resist and not eat all the nuts to the last ... There are plenty of lovers of this delicacy, and some even dream about peanuts.

What does a peanut dream about?

Imagine, the dream book states that if a person dreams of peanuts, then he is expected to have conflicts, strife or ... A trip to the dentist. And the presence in the dream of peanut butter is interpreted as a clash with flattery and intrigues of ill-wishers ... Well, what can you say to this? Let peanuts benefit your health, and all ill-wishers let go to ... The dentist.