BOILED PEANUTS(GROUNDNUT) AND MY HEALTH

Boiled peanuts 

Boiled peanuts 

INTRODUCTION: Groundnut as we all know is a LEGUME that grows in the ground.  It is a good source of plant protein (just like beans and peas). Boiled peanuts or groundnuts is a snack that many people enjoy eating, just because of its snacky nature, many do not really know the health benefits.

Some people who are cholesterol concious avoid eating it,  not knowing that it is very healthy and okay to make it a part of a meal especially for weight loss.

Boiled peanuts or groundnuts are lower in calories and fat compared to the dry or roasted ones. It has a higher concentration of nutrients that protects the cells from oxidation. It is commonly consumed in states such as North and South Carolina, Georgia. Mississippi etc, as well as most developing countries

COMPONENTS OF GROUNDNUTS: It is rich in several vitamins and minerals as well as antioxidants; below is some of the contents:

(1) Protein
(2) Carbohydrate
(3) Fiber
(4) VITAMINS - A, B, C,  E, the vitamin B family are
       - B8 (Biotin)
       - B9 (Folic Acid)
       - B1 (Thiamine)
       - B3 (Niacin)
   
(5) MINERALS:
          - Manganese
          - Copper
          - Phosphorus
          - Magnesium

WHY YOU MUST EAT BOILED PEANUTS:

(1) LOWER CALORIE: Boiled peanuts are low in calories compared to dry or roasted ones, and it facilitates weight control. It is said that 1oz serving of boiled and shelled peanut contains about 90 calories, while the same serving contains 166 calories in dry and roasted peanuts.

(2) RICH IN FLAVONOIDS AND POLYPHENOLS: The hulls of boiled peanuts are loaded with POLYPHENOLS and the skins are packed with FLAVONOIDS. These are antioxidants that protects the cells against free radical damage; hence reducing the risk of certain chronic diseases such as cancer, tumors, rheumatoid, arthritis, diabetes and heart related ailments.

(3) RICH IN FIBER: Boiled peanuts are high in fiber compared to its dry or roasted counterpart; about 2.5g fiber in a 1oz serving. As you know, FIBER here refers to a type of carbohydrate that the body cannot digest,  in this case insoluble fiber or indigestible fiber. This means that, the more fiber in your meals, the more health benefits, such as weight control, reduction of heart related diseases,  prevention of constipation etc.

(4) GOOD SOURCE OF MONOSATURATED FAT: As much as the boiled peanuts is lower in fat than the dry and roasted ones, it still contains about 6g of fat to 1oz of serving; however,  the good news is that the fat in boiled peanuts are heart friendly, they are monosaturated fat, unlike saturated fat that are not good for the heart. Hence the regular intake of boiled peanuts helps lessen several cardio vascular challenges like stroke, blocked arteries etc.

(5) REDUCES THE RISK OF COLON CANCER: A number of studies have shown that the nutrients found in boiled peanuts such as FOLIC ACID,  PHYTOSTEROL( a plant sterol, related to cholesterol found in humans, but this is that of plant), PHYTIC ACID( a storage form of phosphorus) etc; may have anticancer effect, especially colon cancer.

(6) HELPS LOWER CHOLESTEROL AND BOOSTS MEMORY: The  vitamin B3 content Of boiled peanuts helps to lower cholesterol levels and boosts memory. The COPPER content also aids in reducing bad cholesterol and increasing good cholesterol levels

(7) PREVENTS PREMATURE AGING: Boiled peanuts is rich in VITAMIN E, and vitamin E enhances skin beauty and Forestalls premature aging. This means that the regular eating of boiled peanuts will help lessen the effect of aging.

(8) ALLEVIATES DEPRESSION: Peanuts, generally alleviates depression, especially boiled peanuts, this is because, it is rich in TRYTOPHAN( an essential amino acid which is important for the production of SEROTONIN. Serotonin is a key brain chemical involved in mood regulation.

(9) SOMETHING YOU MAY NOT HAVE KNOWN: Do you know that eating a cup of boiled peanuts and drinking water at night can:
     -- first and foremost form a snacky meal for you           at night without getting heavy or adding weight
 
     -- secondly, it can enhance your sleep, due to its,            contents of TRYTOPHAN which helps to                        produce SEROTONIN( known to produce a                  healthy sleep)

     --  thirdly, a healthy sleep gives way to a healthy               skin and a glowing lifestyle

Finally, boiled peanuts are good for you and are healthy to incorporate in your diet plan
They contain practically all kinds of vitamins and essential minerals, as well as proteins, carbohydrates, fiber, antioxidants, heart friendly fat or monosaturated fat,  and so many other nutrients. The antioxidant content helps eliminate free radicals that may lead to the formation of cancerous tumors. Boiled groundnut is good for your skin. It is excellent for weight control.  It eases off depression. Those who eat boiled peanuts or peanuts generally are happy people.

References:

http//www.sharecare.com
http//www.peanutdude.com
http//www.connectnigeria.com