Beer Nuts and American Schoolboy Breakfast: Is Peanut Good for the Body?

One of the most controversial foods in dietetics is peanuts, the benefit of which is the high content of vitamins, and the harm is the ability to cause allergies. We will tell you who may find the peanuts useful and how to eat them properly.

Contrary to popular belief, peanuts belong to the legume family, not the nut family. His real homeland is South America. From there, the "peanuts" the Spaniards brought to Europe.

Nutritional value and calorie content

Peanuts are a very nutritious and satisfying food. 100 g of cores contain up to 26 g of protein, 45 g of fat and 10 g of carbohydrates. Vegetarians and vegans use nuts as a complete substitute for meat. The proteins of this plant product have a rich amino acid composition, are well absorbed by the body and contribute to the set of muscle mass.

Most of the fats in the “peanut” composition are mono- and polyunsaturated (in particular oleic and linolenic fatty acids). They help reduce the level of "bad" cholesterol, improve the appearance of the skin and hair.

Peanuts are a fairly high-calorie product. In 100 g of nuts, 550 kcal is present. Therefore, those who want to lose weight, it is better to temporarily abandon their use.

The chemical composition of peanut kernels

The kernels and thin pink peels are rich in dietary fiber. The latter remove toxins from the human body, normalize intestinal motility, and serve as food for beneficial bacteria. 100 g of the product 40% covers the daily need for fiber.

In terms of vitamin and mineral composition, peanuts are superior to most types of nuts and legumes. The main substances present in the product are listed in the bottom table.

Table 1. The chemical composition of peanuts

Substance	% of the daily norm (in 100 g)	Beneficial features
Vitamin B1	0.49	Helps improve brain function, normalizes metabolism
Vitamin B5	0.35	Increases immunity, participating in the formation of protective antibodies, prevents heart disease
Vitamin B9 (Folic Acid)	0.6	Stimulates the production of red blood cells, stabilizes the hormonal background in women
Vitamin E	0.67	Protects the body from cancer, helps maintain youth and beauty
Vitamin H (Biotin)	0.8	Reduces inflammatory processes on the skin, slows down the appearance of new wrinkles and hair loss
Vitamin PP	0.94	Reduces the level of "bad" cholesterol in the blood, supports the normal functioning of the nervous system
Potassium	0.26	Normalizes heart rate and blood pressure, relieves swelling
Magnesium	0.45	Prevents heart disease, muscle cramps, depression, and chronic fatigue
Silicon	2.67	Participates in the construction of bones, cartilage, teeth, nails
Phosphorus	0.44	Strengthens the musculoskeletal system, regulates the acid-base balance in the body, improves mental abilities
Iron	0.28	Reduces the risk of anemia (anemia), thyroid disease
Zinc	0.27	Accelerates the regeneration of cells and tissues, improves sexual function and sperm quality in men, is involved in the absorption of certain vitamins

In addition, P-coumaric acid and resverastrol were found in peanuts.These chemical compounds have antioxidant properties, that is, they protect the body from cancer.

Beneficial features

Due to its rich chemical composition, peanuts can bring great benefits to the human body. Some medicinal properties of the product have been confirmed in the course of scientific research.

For 10 years, scientists from Maastricht University (Netherlands) observed the eating habits of 120,000 people aged 55–69 years. Researchers concluded that eating just 10 grams of peanuts or hazelnuts per day reduces the risk of premature death by 23%. The results of a scientific experiment were published in the International Journal of Epidemiology.

According to Dutch scientists, peanut lovers are much less likely to get heart disease, diabetes, cancer, nervous breakdowns and respiratory infections.

We will analyze the useful properties of peanuts in more detail. Why is it advisable to include this product in the diet?

General strengthening of the body

The “peanut” contains many B vitamins and microelements that enhance the body’s protective functions. And during experimental studies, scientists found that the skin contains substances that have a detrimental effect on the human influenza virus and the following types of bacteria:

• Bacillus cereus - cause food poisoning;
• Listeria monocyte genes - can lead to miscarriage in pregnant women and intrauterine pathologies;
• Staphylococcus aureus - pathogens of skin diseases, pneumonia, meningitis, endocarditis.

Therefore, to prevent viral and bacterial infections, it is better to eat raw peanuts. Do not remove the peel from the cores.

Protection of the heart and blood vessels

Peanut kernels are rich in potassium, magnesium. Together, these macronutrients strengthen the heart muscle and maintain a stable level of blood pressure. With regular, but moderate use of the product, cholesterol levels normalize in the body, and the risk of atherosclerosis decreases.

Increased bone strength

For the musculoskeletal system, peanuts are even healthier than dairy products. It has a lot of silicon and phosphorus, calcium is present. These macronutrients are perfectly absorbed and go to the formation of strong bones.

Normalize blood sugar

The “peanut” contains chromium, a microelement that regulates the secretion of the hormone insulin and blood sugar. In moderate amounts, the product is useful both for the prevention of type 2 diabetes and for the use in the diet of diabetics.

Peanut kernels protect body cells from the toxic effects of methylglyoxal. The latter accumulates in the body when eating fried foods, sweets and plays a key role in the development of diabetic complications.

Maintaining a healthy nervous system

People who regularly eat peanuts do a good job to the brain. The product improves memory and mental abilities, prevents mood swings, chronic fatigue, depression and insomnia.

For women

For a woman’s body, peanuts are useful in that they contain a large amount of folic acid, as well as “beauty vitamins” E and N.

The product has the following beneficial properties:

• supports the adequate functioning of the endocrine system;
• normalizes the menstrual cycle;
• reduces pain during menstruation;
• prevents uterine bleeding and intrauterine pathology during pregnancy;
• makes the skin supple, helps fight rashes: pimples, blackheads;
• improves mood.

Nuts will benefit pregnant women only when consumed in reasonable amounts - up to 10 pieces per day. If you heavily lean on them, you can cause intoxication in the baby.

For men

For men, peanuts include protein, polyunsaturated fatty acids and zinc as their main value.When eating nucleoli, the body will receive the following benefits:

• increased sperm motility and viability;
• improvement of erectile function;
• increased stamina;
• muscle gain;
• normalization of the hormonal background;
• decrease in the level of "bad" cholesterol.

It is especially useful to eat peanuts for men who train in the gym. Then the obtained calories will not turn into fat, and the body will become more prominent.

For the elderly

In 2017, the results of a study by Australian scientists on the effects of peanuts on the health of people in old age were published. The experiment lasted 12 weeks, 61 volunteers took part in it. Experts have found that regular use of the product improves mental abilities and cerebrovascular function in the elderly.

For kids

Most pediatricians recommend introducing peanuts into children’s diets from 3-4 years old. Nuts will protect the child from part of the viruses and bacteria, help to cope with increased stresses at school, and relieve mood swings.

Potential harm and contraindications

Peanuts are the No. 1 allergen in the world. People with a true allergy to this product may experience severe symptoms, including anaphylactic shock and death. Allergy sufferers, when swallowed even a small piece, have a skin rash, nausea, and airways swell.

In addition to allergies, peanuts have a solid list of contraindications.

Table 2. Contraindications to the use of peanuts

Ban	Causes
Varicose veins, thrombophlebitis	Nuts increase blood coagulation
Arthritis, gout and other inflammatory joint diseases	Due to the high amount of purines, peanuts increase the concentration of uric acid in the body
Excess weight	Many calories
Pancreatic diseases, in particular pancreatitis	Some substances in the composition of the nuclei are able to suppress the activity of digestive enzymes, lead to digestive upset and bloating
Diarrhea	Peanut butter has a laxative effect

You will also harm the body if you eat nuts in large quantities. Overuse of this product will lead to weight gain and disruption of the esophagus.

Expired or unripe raw peanuts cause severe food poisoning. For safety reasons, use only those nuts that have a pale beige color and a pleasant bean aroma. Avoid cores with stains, mold marks, a green tint.

How to eat and store peanuts?

Doctors and nutritionists recommend eating no more than 30 grams of peanuts per day. The optimal amount is 15–25 nuts (a small handful). Peanuts are best used as an independent snack between main meals. In combination with another meal, it will overload the digestive tract and cause a feeling of discomfort. Do not eat the product on an empty stomach.

Store raw nuts in a glass container in a dark and cool room. Shelf life is 1 year.

Roasted peanuts are best stored in paper bags and fabric bags. But it can be kept in a glass jar.

Which peanuts are healthier - raw or roasted?

Often on the Internet you can find information that roasted peanuts are useless and even harmful. Allegedly, heat treatment destroys all the beneficial substances present in the nuclei.

In fact, each species has its own advantages. Raw peanuts really contain more vitamins, and its pink peel has a powerful antibacterial and antiviral effect. At the same time, quick roasting of kernels does not lead to 100% destruction of vitamins. After heat treatment, almost all macro- and microelements remain in peanuts: potassium, magnesium, iron, zinc, chromium and others. Scientists have proven that a fried product contains more antioxidants that protect the body from cancer. In addition, proteins after frying are better absorbed by the body.

Therefore, it doesn’t matter which nuts you eat - raw or fried.Both species will benefit the body. The main thing is not to become addicted to salted peanuts in combination with beer.

For those who do not have allergies and contraindications, peanuts will be a valuable product. It will enrich the body with vitamins and minerals, protect against chronic diseases and poor mood, provide a long feeling of satiety. You can eat nuts in any form: raw or fried. The body will benefit in any case. The important thing is not to abuse peanuts, as it is very high in calories.