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March 18, 2015 By Ami Shah 1 Comment

It’s just not a Peanut: it’s a nutritional pill

peanutPeanuts, commonly known as groundnuts or even monkey nuts are the cheapest and the healthiest protein available. A native to South America, Mexico and Central America it is an annual herbaceous plant, that grows almost at ground level.

It is almost used every day in one form or the other for cooking. They can be eaten in various forms like roasted, boiled, and fried. Also, now these days, you get many products made out of peanuts like peanut butter, peanut oil, peanut flour, dry roasted peanuts (snacks).

Peanuts play a vital nutritional role in human beings when consumed since they are high in protein and healthy fats. It is a good handy option for snacking provided the portion is controlled.

Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away.

Let us have a look at its nutritional and health benefits.

  • Peanut has 166 calories and 7.8 gm of protein. Peanuts are heart healthy because they’re a good source of monounsaturated fatty acids. Eating peanuts may help lower your total cholesterol.
  • Peanuts are good sources of vitamin E, niacin, folate(6 mcg), protein and manganese (49.3 mg).
  • The nuts are an excellent source ofvitamin E, containing about 8 g per100 g. Vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.
  • The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, andfolates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.
  • The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

To sum it up, these tiny looking nuts are packed with good amount of vitamins and minerals. So, make sure that you are incorporating them in your daily routine.

Having talked of all the benefits, Peanuts can also cause side effects. Excessive peanuts intake may lead to gas and heartburn. Peanut allergy is also very common and is a very serious food allergy that one can develop. Peanut allergy causes severe allergic reactions that can actually be life threatening. It’s best to do an allergy test if you suspect you have a peanut allergy.

People with peanut allergy will experience a reaction within minutes of eating a peanut or a product that is made from peanuts. The reaction typically starts with a tingling sensation in the mouth followed by swelling of the face, throat and mouth. It can result in difficulty breathing, an asthma attack, anaphylactic shock and death. Less severe reactions include rash, hives and upset stomach. If you have a peanut allergy, you will want to carry an Epinephrine pen to counter any episodes while waiting for emergency assistance.

Individual with peanut allergy have to be very cautious and check the nutritional label or the menu before buying any product or eating a dish in a restaurant.

About Ami Shah

Ami Shah is a post graduate in Clinical nutrition with specialisation in diabetes and cardiac care) from SVT, Juhu, Mumbai. She has also cleared her RD (Registered Dietician) exam and has 2.5years experience in the field of Nutrition and dietetics. Ami has worked with some leading hospitals and diabetologists in the city and is also a freelance nutrition consultant. It’s GOQii’s concept and philosophy that intrigued and appealed her. The idea of inculcating good habits among people, motivating them by spreading positivity without they having to make any drastic changes to their lifestyle interested her. According to her spreading positivity helps one be self-motivated. A big foodie by nature, she loves to try out different cuisines and also cook and explore new places. Cooking and travelling are also good stress busters for her. She opines that being physically fit helps one to be mentally fit as well. Her idea of wok out is ‘Zumba’ which combines with her love for dancing. Her mantra: Positive change in Lifestyle brings a Change in You!

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Comments

  1. myra says

    July 16, 2020 at 4:05 pm

    Recently came across your article and have been reading along. I want to express my admiration of your writing skill and ability to make readers read from the beginning to the end. I would like to read newer posts and to share my thoughts with you.
    than you!!!

    Reply

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