No matter your age or weight, the benefits of peanuts are many and can play an important role in all kinds of diets. Whether they help you lose weight, enhance the nutritional quality of your diet, or prevent the onset of disease, the benefits of peanuts for everyone are great.
Even those who are malnourished can reach healthy weights when consuming peanut-based foods. And athletes jump to peanuts knowing that their energy supply will be filled with quality nutrients for their metabolism. Are you reaping the benefits of peanuts? Read more on the benefits of peanuts based upon recommendations from both Eastern and Western societies.
Western research on the benefits of peanuts
Peanuts are an especially good source of protein, healthy fats, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates. This means they provide nutritional benefits and make a person feel fuller for longer.
This makes peanuts a healthful, go-to snack when people compare them with chips, crackers, and other simple carbohydrate foods.
Here are some incredible nutritional benefits of peanuts based on research in the West:
1. Protein
Peanuts are an excellent source of plant-based protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily protein needs. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level.
2. Healthy fats
Fatty acids are an essential part of every diet. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are healthful types of fat.
According to the American Heart Association (AHA), consuming monounsaturated fats and polyunsaturated fats instead of saturated and trans fats can improve a person’s blood cholesterol levels. This, in turn, lowers the risk of heart disease and stroke.
There is also a small amount of saturated fat in peanuts. Saturated fat is less healthful than unsaturated or polyunsaturated. Doctors link saturated fat with cardiovascular disease. As a consequence, it is best to eat peanuts in moderation to get their optimal health benefits.
3. Dietary fiber
Peanuts are a good source of dietary fiber. They contain 8.5 g per 100 g, which is around one-quarter of a male’s recommended fiber intake or one-third for females. Fiber is a heart-healthful nutrient. The AHA report that eating fiber-rich foods improves blood cholesterol levels and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.
Traditional Chinese medicine
Peanuts have also been a source of food and medicine for thousands of years in the East. Here are some additional benefits of traditional Chinese medicine (TCM).
4. Nourish the spleen and boost qi
Peanuts have a mild nature, which is neither cool nor warm. They are good for the spleen, stomach, and lungs. Since they moisten the lungs and the stomach, nourish the spleen, and boost qi, they can cure a dry cough, nausea, athlete’s foot, and other illnesses.
5. Nourish the brain
Peanuts contain lecithin, cephalin, and are cholinergic, and can slow down brain function recession, and improve memory in adolescents and children.
6. Lower blood pressure and reduce cholesterol
Peanut lipid content is high and contains unsaturated fatty acids, which are indispensable for your body. Peanuts can also be pickled in aged vinegar. Vinegar can improve your body’s absorption and utilization, as well as reduce peanuts’ fatty substances. This reduces blood pressure, helps to prevent the hardening of the arteries, and reduces the accumulation of cholesterol. Eating 10 peanuts pickled in aged vinegar daily is very beneficial to your health.
7. Restore women’s strength and increase breast milk
Peanuts simmered with pig’s feet can help restore women’s strength, enrich the blood, and increase breast milk. Elderly people with waist or knee pain, dry skin, vital essence, and blood weakness can use this remedy to nourish their bodies. Pig’s feet can be simmered with 100 grams of peanuts, onions, and ginger.
8. Stabilize blood sugar levels
Peanuts can slow the absorption of carbohydrates, thus, eating some peanuts at breakfast can help stabilize your blood sugar levels during the day.
9. Maintain a healthy heart
Peanuts’ fatty acids, together with other ingredients, lower bad cholesterol levels, and in turn help keep your heart healthy.
10. Reduce the risk of colon cancer
Eating peanuts can help to reduce the risk of getting colon cancer, as folic acid together with other nutrients has anti-cancer effects.
11. Promote platelet count
Eating peanuts along with their red skin inhibits the dissolving of fibrin, and thus promotes platelet production. They also strengthen capillary contraction, which helps patients with thrombocytopenia, hemoptysis caused by pneumonia, and urinary tract bleeding.
Translation by Billy Shyu
