Peanuts, also known as peanuts or groundnuts, are a very popular legume consumed throughout the world. In addition to being delicious and versatile in the kitchen, peanuts also have a series of nutritional properties that make them a very beneficial food for health. In this article, we will explore 10 key nutritional properties of peanuts and the various benefits they provide to the body.
Nutritional properties of peanuts
1. High protein
Peanuts are an excellent source of plant protein, making them ideal for those following a vegetarian or vegan diet. A serving of peanuts provides a good amount of protein, helping to maintain and repair muscle tissues, as well as regulate various bodily functions.
2. Healthy fats
Despite their high calorie content, peanuts mainly contain healthy fats, such as monounsaturated and polyunsaturated fatty acids. These types of fats are beneficial for cardiovascular health, as they can help reduce LDL cholesterol (bad cholesterol) in the blood and promote heart health.
3. Dietary fiber
Peanuts are a good source of dietary fiber, which contributes to proper digestion, prevents constipation and promotes a feeling of satiety. Fiber also helps regulate blood glucose levels, which can be beneficial for people with diabetes or insulin resistance.
4. Vitamins and minerals
Peanuts contain a variety of vitamins and minerals essential for the body, such as vitamin E, folate, niacin, magnesium, phosphorus and potassium. These nutrients are important for various bodily functions, such as energy metabolism, bone health, and nerve function.
5. Antioxidants
Peanuts are rich in antioxidants, such as resveratrol, p-coumaric acid and flavonoids, which help protect cells from damage caused by free radicals. These antioxidant compounds may have beneficial effects in preventing chronic diseases and premature aging.
6. Essential amino acids
Peanuts are a source of essential amino acids, which are the building blocks of proteins in our body. Consuming peanuts can help ensure an adequate supply of amino acids necessary for the growth, repair and maintenance of body tissues.
7. Low glycemic index
Despite containing carbohydrates, peanuts have a low glycemic index, which means that they release glucose into the blood gradually and constantly. This can be beneficial for controlling blood sugar levels and maintaining energy throughout the day.
8. Brain Health Benefits
Peanuts contain folate, an important nutrient for nervous system development and brain function. Additionally, its healthy fat content may contribute to brain health, promoting cognitive function and protecting against age-related cognitive decline.
9. Anti-inflammatory effect
Some compounds present in peanuts, such as resveratrol and coumaric acid, have been shown to have anti-inflammatory properties that can help reduce inflammation in the body. This may be beneficial for people with chronic inflammatory diseases, such as arthritis.
10. Support for the immune system
Thanks to their content of vitamin E, zinc and other antioxidants, peanuts can contribute to strengthening the immune system, helping to fight infections and diseases. Eating peanuts regularly can be a way to support the health and optimal functioning of the immune system.
Benefits of including peanuts in the diet
Now that we have explored the nutritional properties of peanuts, it is important to highlight the various benefits that include this food in the usual diet. Some of the most notable benefits are:
1. Improves cardiovascular health
Thanks to their content of healthy fats, fiber and antioxidants, peanuts can help improve cardiovascular health by reducing LDL cholesterol, controlling blood pressure and protecting against heart disease.
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2. Helps control weight
Despite their caloric content, peanuts are a satiating food due to their protein, healthy fats and fiber content. Including peanuts in the diet can help control weight by reducing feelings of hunger and avoiding snacking between meals.
3. Promotes bone health
Peanuts contain minerals such as magnesium, phosphorus and potassium, which are important for bone and muscle health. Eating peanuts regularly can help maintain bone density and prevent osteoporosis later in life.
4. Provides long-lasting energy
Thanks to their low glycemic index and balanced nutrient composition, peanuts are a sustainable and long-lasting source of energy. Eating peanuts as a snack or part of a meal can help maintain stable energy levels throughout the day.
5. Supporting Brain Health
The folate and healthy fats present in peanuts may benefit brain health by promoting neural development, cognitive function, and protecting against age-related cognitive decline.
6. Reducing inflammation
The anti-inflammatory compounds present in peanuts can help reduce inflammation in the body, which could be beneficial for people with chronic inflammatory diseases or conditions related to inflammation.
7. Strengthening the immune system
Consuming peanuts regularly can strengthen the immune system thanks to its content of vitamin E, zinc and antioxidants that help fight infections and protect the general health of the body.
Final considerations
Peanuts are a nutritious and versatile food, which provides a wide range of nutrients beneficial to health. Including peanuts in your diet in a balanced way can provide a number of benefits for cardiovascular health, weight management, bone health, brain function, reducing inflammation and strengthening the immune system.
It is important to note that while peanuts are a healthy food, some people may be allergic to them. Therefore, it is advisable to consult with a health professional before incorporating peanuts into your diet, especially if you have known food allergies.
In summary, peanuts are a delicious and nutritionally rich food that can Be part of a balanced and healthy diet. With their variety of nutritional properties and health benefits, peanuts are an excellent option to enhance your daily diet and enjoy their numerous benefits for the body.