Peanut, scientifically "Arachis hypogea " known as. However, peanuts are technically not nuts. It belongs to the legume family and is therefore in the same family as beans, lentils, and soy.
Peanut it is rarely eaten raw. Instead, mostly roasted and salted peanuts or peanut butter It is consumed as.
Other products from this nut peanut oil,peanut flour ve peanut proteinIncludes ni. These are used in a variety of foods; desserts, cakes, confectionery, snacks and sauces etc.
Peanut In addition to being a delicious food, it is also rich in protein, fat and various healthy nutrients.
Research pistachio It shows that it can be beneficial for weight loss and reduce the risk of cardiovascular disease. Request "What are peanuts", "What are the benefits of peanuts", "What vitamins are in peanuts", "What is the carbohydrate and protein value of peanuts", "Does peanut make you gain weight" Answers to your questions ...
Nutritional Value of Peanuts
Nutrition Facts: Peanuts, Raw - 100 grams
Quantity
Calorie
567
Su
7%
Protein
25.8 g
Carbohydrate
16.1 g
Sugar
4.7 g
Lif
8.5 g
Fat
49.2 g
Saturated
6.28 g
Monounsaturated
24.43 g
Polyunsaturated
15.56 g
Omega 3
0 g
Omega 6
15.56 g
Trans fat
~
Peanut Oil Rate
It has a high fat content. The oil content is in the range of 44-56% and is mostly oleic acid (40-60%) and linoleic rebeltIt is a mono and poly unsaturated oil consisting of.
Peanut Protein Value and Amount
It is a good source of protein. Protein content ranges from 22-30% of calories, making peanuts a rich source of plant-based protein.
Arachin and konarachin, the most abundant proteins in this nut, can cause severe allergic and life-threatening reactions to some people.
Peanut Carbohydrate Value
The amount of carbohydrates is low. In fact, its carbohydrate content is only 13-16% of the total weight.
Low carbohydrate, high protein, fat and fiber peanuta very low dose, which is a measure of how quickly carbohydrate enters the bloodstream after a meal. to the glycemic index has. Therefore, it is suitable for people with diabetes.
Vitamins and Minerals Found in Peanuts
These nuts are an excellent source of various vitamins and minerals. The following are found in particularly high amounts:
Biotin
Especially important during pregnancy, the best biotin is one of the resources.
Virgin
Lack of copper may cause adverse effects on heart health.
Also known as vitamin B3 niacin It has various important functions in the body. It lowers the risk of heart disease.
folate
Vitamin B9 or folic acid Also known as folate, it has many essential functions and is particularly important in pregnancy.
Manganese
Trace element found in drinking water and food.
Vitamin E
It is a powerful antioxidant found in high amounts in fatty foods.
thiamine
One of the B vitamins, also known as vitamin B1. It helps body cells convert carbohydrates into energy and is essential for the functioning of the heart, muscles, and nervous system.
Phosphorus
PeanutIt is a good source of phosphorus, which plays an important role in the growth and maintenance of body tissues.
Magnesium
It is an important dietary mineral with various functions. Magnesium intake is thought to be protective against heart disease.
Other Plant Compounds
PeanutContains a variety of bioactive plant compounds and antioxidants. It is rich in antioxidants like many fruits.
Most of the antioxidants peanut shellThis part is rarely eaten. Peanut kernelA few notable plant compounds found in
p-Coumaric acid
In pistachioA polyphenol that is one of the two main antioxidants.
Resveratrol
It is a powerful antioxidant that can reduce the risk of cancer and cardiovascular disease. Resveratrol It is mostly found in red wine.
Isoflavones
It is a class of antioxidant polyphenols, the most common of which is genistein. Phytoestrogens Categorized as isoflavones have both positive and negative health effects.
Phytic Acid
Found in plant seeds (including peanuts) phytic acidmay impair the absorption of iron and zinc from other foods.
Phytosterols
Peanut Its oil contains a significant amount of phytosterol, the most common being beta-sitosterol. Phytosterols disrupt cholesterol absorption in the digestive system.
What Are the Benefits of Peanuts?
Good for heart health
Eating peanutsmay help protect against coronary heart disease (CHD). A study conducted by the Harvard School of Public Health found that this nut can lower bad cholesterol (LDL) levels.
Bad cholesterol causes plaque buildup in blood vessels. A study on rats also noted that polyphenol-rich peanut skin extract may reduce inflammation that causes heart disease.
PeanutThe resveratrol in it has antioxidant properties that can help fight heart disease. For this reason, it has cardioprotective effects similar to other foods containing resveratrol.
A study conducted by Purdue University found that regular consumption of peanuts lowers triglycerides and further improves heart health. This effect can be attributed to the presence of monounsaturated fatty acids, folate and magnesium.
In addition, in a study conducted by Marmara University on rats peanuthas been found to increase the levels of good cholesterol.
May help lose weight
Calories in peanuts It is very high but contributes to weight loss rather than gaining weight. Because it is an energy-dense food.
That's why consuming it as a snack can help you consume fewer calories later in the day. When consumed as an aperitif after a meal, it creates a feeling of fullness. This can aid weight loss.
Researches, peanut and shows that peanut butter consumption can increase the feeling of fullness.
Prevents gallstones
Eating peanutsis linked to a lower risk of gallstones. A study conducted by Harvard Medical School and Brigham and Women's Hospital (Boston) found that peanut consumption can reduce the risk of gallstones.
At a meal peanut or eating peanut butter does not raise blood sugar levels. GI (glycemic index) score is 15.
Of the American Diabetes Association peanutThis is why he calls the superfood for diabetes. The fiber in these nuts helps lower blood sugar levels. It also contains magnesium and other healthy fats that play a role in this regard.
It can reduce the risk of cancer
Peanut Nuts such as nuts have been associated with a reduced risk of colorectal cancer. PeanutThe isoflavones, resveratrol and phenolic acid found in have anticancer properties that may help reduce the risk of cancer.
A study conducted in the Netherlands, peanut found that its intake was associated with a reduced risk of breast cancer after menopause. It has also been found to prevent stomach and esophageal cancers among older American adults.
When comparisons were made, individuals who did not consume any nuts or peanut butter were at the highest risk of developing these cancers.
Ancak peanut and there is a concern about cancer. Peanuts may be contaminated with aflatoxins, a family of toxins produced by certain fungi.
These toxins can increase the risk of liver cancer. A study conducted by the University of Georgia found that its resveratrol contains powerful antioxidant properties that help reduce the risk of cancer.
It can treat erectile dysfunction
PeanutIt is rich in arginine, an essential amino acid. Arginine has been extensively studied as a possible treatment for erectile dysfunction.
More research is needed to understand whether arginine alone can help treat erectile dysfunction.
However, studies confirm that oral administration of this amino acid in combination with an herbal supplement (called pycnogenol) can treat erectile dysfunction.
Gives energy
PeanutIt is a rich source of protein and fiber that helps convert carbohydrates into energy. Protein content of peanutsis about 25% of its total calories. The combination of fiber and protein in this nut slows the digestive process to facilitate a regular energy release to the body.
May relieve symptoms of polycystic ovary syndrome (PCOS)
There is very little research on this topic. Anecdotal evidence, peanutSince it contains monounsaturated fats, it can help treat PCOS. Some studies indicate that a diet high in these fats can help improve the metabolic profile of women with PCOS.
Has antioxidant properties
Peanut It is rich in many plant compounds and antioxidants. Most of these compounds are found in the shell. Some of these plant compounds include resveratrol, coumaric acid, and phytosterols that help disrupt the absorption of cholesterol, isoflavones and phytic acid found in plant seeds.
Protects against Alzheimer's disease
Peanut such as niacin-rich foods protect against Alzheimer's disease and age-related cognitive decline.
It is an excellent source of niacin and vitamin E, both of which protect against Alzheimer's disease. A study of 65 people aged 4000 and older found that niacin in foods slowed the rate of cognitive decline.
According to anecdotal evidence, peanut consumption It can protect the skin from sunburn and damage. PeanutVitamin E, magnesium and zinc contained in it can fight bacteria and make the skin glow.
This is an antioxidant found in nuts beta carotenecan also help improve skin health. However, research in this direction is limited.
Benefits of Peanuts to Hair
Peanut Since it contains all amino acids and plenty of protein, it can be a supplement for hair growth.
What Are the Harms of Peanuts?
Besides allergies, eating peanuts no other adverse effects were observed. However, it can sometimes be contaminated with a toxic aflatoxin.
Aflatoxin Poisoning
Peanut a type of mold that sometimes produces a toxic substance called aflatoxin ( Aspergillus flavus ).
The main symptoms of aflatoxin poisoning are loss of appetite and yellow eye discoloration (jaundice), typical signs of liver problems.
Severe aflatoxin poisoning can cause liver failure and liver cancer.
Aflatoxin contamination risk, pistachio Depends on storage, it is common in hot weather and humid conditions, especially in the tropics.
Aflatoxin contamination after harvest pistachio It can be effectively prevented by proper drying and keeping the temperature and humidity low during storage.
Antinutrient agents
PeanutContains some antinutrient substances that interfere with nutrient absorption and reduce nutritional value. PeanutAmong the antinutrients, phytic acid is particularly notable.
Phytic acid (phytate) is found in all edible seeds, nuts, grains and legumes. Peanutta ranges from 0.2-4.5%. Phytic acid prevents the absorption of iron and zinc in the digestive system. Therefore, consumption of this nut may contribute to the deficiencies of these minerals over time.
Phytic acid is not usually a concern among those who eat a well-balanced diet and eat meat regularly. On the other hand, there may be problems in some areas where the main food sources are grains or legumes.
Peanut allergy
Peanut It is one of the 8 most common food allergens. Peanut allergy it can be severe, it can be life threatening. Peanut allergywhat people have peanut and should avoid peanut products.
How and Where Are Peanuts Stored?
With and without crust, stored in a cool place peanutThe shelf life is 1 to 2 months. If stored in the refrigerator, their shelf life can be extended by 4 to 6 months.
The shelf life of opened peanut butter is 2 to 3 months in the cellar and 6 to 9 months in the refrigerator. If peanuts are stored after their expiration date, they may smell and taste bitter.
