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Peanuts: properties and nutritional values

Peanuts: properties and nutritional values

Peanuts, also known as espagnolette or peanuts, they are seeds to be consumed in moderation. They have their healthy side, their properties not to be neglected but they are also very caloric and, accompanied as often found, with salt, they can damage in the long run.

Cases of peanut allergy, food considered among the most "at risk": it is the third in the ranking after milk and eggs, and the symptoms can also consist of asthma attacks and anaphylactic shock.

In these legumes there can also be alfatoxins, before consuming a package, let's check that they do not look strange: if the seeds seem strange, perhaps too dark or covered with a gray powder, better not to ingest them. Now that I have almost discouraged you from buying and consuming peanuts, here are all the advantages and properties of this food.

Peanuts: plant

Let's see first where it comes from: from a grassy plant of the Fabaceae family (or legumes), originally from Brazil. Today we find it cultivated everywhere, especially in Italy, its presence is concentrated above all in Veneto and at the base of appetizing aperitifs, agricultural and industrial activities are therefore in great demand. peanuts it is intense, moreover from the squeezing of the seeds an oil is obtained which is considered particularly suitable for frying.

This is because it has a delicate flavor and a high smoke point, moreover - a very important aspect - it costs much less than that of olive oil.

Another reason why many are grown peanuts it is the high consumption, almost only in America, but very high, of peanut butter. It is a buttery preparation, in the USA called peanuts butter, which in Europe is known but in reality not particularly present in the diets of the inhabitants of the continent who instead prefer peanuts in the "format" of roasted peanut seeds.

Peanuts: properties

The peanuts, finally an advantage, they are gods natural antioxidants very powerful, almost like genuine strawberries, blackberries and carrots, they therefore help keep the body young and preserve the beauty of the skin. The presence in considerable quantities of arginine means that these legumes, always in reasonable doses, can be recommended to children in the growth phase, while vitamin PP gives an important contribution to improve blood circulation and overall health of the nervous system.

As regards fertility and pregnancy, the folic acid contained in this food makes it essential, and there are studies that give peanuts also an excellent remedy for headaches. This is thanks to coenzyme Q10.

I remember the allergy problem, already mentioned, and for which today the only remedy remains to exclude these legumes from one's diet, replacing them with something else. If everyone is crunching peanuts at the aperitif, we are looking for a valid alternative, the delicious and healthy snacks they are not missing.

Peanuts: calories

The caloric content of peanuts is considerable, even compared to that of other legumes. There are fluctuations as the form in which they are consumed varies: if toasted we are at 594 Kcal every 100 gr, quantity that is not carious if they are also salty, for the peanut butter, instead, you pass at 612 Kcal per hectogram.

It is evident that they are seeds that are not fully compatible with a low-calorie diet, but this does not mean banning them from home or from the menu. Banning, unless you have an allergy or serious health problems, is never the solution. As in the case of peanuts, in fact: just consume small doses (15-20 g) and then associate a healthy food such as an apple.

Doing the math, one spit with a medium-sized apple and 20 grams of peanuts is worth 200 calories, 6 grams of fiber, 6 of protein, 10.5 of fat and 24 of carbohydrates. We will be satiated andwithout guilt, but also not frustrated by having to give up the tasty seeds we love. Satisfied and happy.

Peanuts: nutritional values

Peanuts are legumes suitable for protein content, are composed of about 28% protein, and represent one valuable source of vitamins E and PP, folic acid, arginine and coenzyme Q10. And many other elements that give real benefits to our health. There is therefore no reason to demonize American peanuts.

For example, they provide our body with a good amount of fiber (25 g / 100 g of food) and mineral salts such as zinc, potassium, phosphorus, manganese, magnesium and copper. Even at the level of amino acid profile one cannot complain, especially for the arginine in which these seeds are rich like few other foods.

Roasted peanuts

Roasted seeds can also be found on the market in boxes where they appear shelled, salted and possibly even chopped. If in itself, the peanut, it does not have an exaggerated sodium content, it rises considerably when we consume it as a snack. Tantalizing, yes, but also dangerous are the peanuts salted and toasted, especially for those suffering from hypertension. Even those who pay attention to weight are better off limiting their consumption.

Moreover, a lot of salt stimulates thirst so - ca va sans dire - if we are out, at the bar or restaurant, we often give in to sugary or alcoholic drinks that add to the calorie count. A quick aperitif made without thinking about all this can also come to provide us with a quantity of calories equal to 1/3 of the daily caloric requirement. It is not to be condemned, the thing itself, but it is necessary to be aware of it. And don't give in to aperitifs like this every day.

Peanuts and cholesterol

For those suffering from hypertriglyceridemia peanuts are not the best food to eat: because despite being cholesterol-free, they are very rich in lipids and in particular in oleic acid, as is olive oil. In general, the advice is to consume it in moderation, choosing quality products and being wary of low-cost ones.

Peanut butter

We mentioned the peanut butter, leaving it for last because it is purely extra-European. In America it is commonly used, however, and being appetizing for some palates, it is better to tell what it is. In a few years, it could also become widespread on our continent.

Peanut butter is a paste made from ground peanuts, palm oil, salt and sugar, its origins date back to the late 19th century, a period in which many families found it hard to afford meat and thus replaced it, taking advantage of the protein intake and affordable price typical of this spreadable food.

To find out more, and taste a homemade version, made by ourselves, I recommend reading the article "Homemade peanut butter". A cheat that can be afforded.

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Video: Peanuts NutritionFacts u0026 Health Benefits. Nutrition. Mongphali. Healthy. Health and Nutrition (June 2021).