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Peanuts Nutrition Facts

Peanuts Nutrition Facts

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Published by raverasim
Peanuts Nutrition Facts
Peanuts Nutrition Facts

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Published by: raverasim on Jun 13, 2013
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Peanuts nutrition facts
Delicious, crunchy, and nutty peanuts are one of the popular oil seeds known to humankind sinceancient times. The nuts are enriched with many noteworthy health-benefiting nutrients that areessential for optimum health. They are actually
legumes
but have almost all the qualities that truenuts like almonds have. Botanically, the nuts are small size fruit pods of plant belonging to the
Fabaceae
family of the genus,
 Arachis.
Some of the common names are
groundnut, earthnuts,
etc.
 
Scientific name: Arachis hypogaea.
 
Health benefits of Peanuts
 
 
Peanuts are rich in energy and contain health benefiting nutrients, minerals, antioxidants andvitamins that are essential for optimum health.
 
They compose sufficient levels of mono-unsaturated fatty acids especially oleic acid. It helps
to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol” level in the blood.
Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acidshelp to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
 
These nuts are a good source of dietary protein compose fine quality amino acids that areessential for growth and development.
 
Research studies have shown that peanuts contain high concentrations of poly-phenolicantioxidants, primarily
p-coumaric acid.
This compound has been thought to reduce the riskof stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.
 
Peanuts are an excellent source of 
resveratrol,
another polyphenolic antioxidant. Resveratrolhas been found to have protective function against cancers, heart disease, degenerative nervedisease, Alzheimer's disease, and viral/fungal infections.
 
Furthermore, studies suggest that
resveratrol
reduce stroke risk by altering molecularmechanisms in the blood vessels (reducing susceptibility to vascular damage throughdecreased activity of angiotensin, a systemic hormone causing blood vessel constriction thatwould elevate blood pressure), and by increasing production of the vasodilator hormone,
nitric oxide.
 
 
Recent research studies suggest that boiling enhances antioxidant concentration in thepeanuts. It has been found that boiled peanuts have two and four-fold increase in isoflavoneantioxidants
biochanin-A
and
genistein
content, respectively.
 
The nuts are an excellent source of 
vitamin E
(a-tocopherol); containing about 8 g per100 g.vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cellmembrane 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, and
folates
. 100 g of peanuts provide about85% 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.Just a hand full of peanuts per day provides enough recommended levels of phenolic anti-oxidants,minerals, vitamins, and protein.
See the table below for in depth analysis of nutrients:Groundnuts (Arachis hypogaea), All types,Nutritional value per 100 g.
 
(Source: USDA National Nutrient data base)
PrincipleNutrientValuePercentage of RDA
Energy 567 Kcal 29%Carbohydrates 16.13 g 12%Protein 25.80 g 46%Total Fat 49.24 g 165%Cholesterol 0 mg 0%Dietary Fiber 8.5 g 22%
Vitamins
Folates 240 µg 60%Niacin 12.066 mg 75%Pantothenic acid 1.767 mg 35%Pyridoxine 0.348 mg 27%Riboflavin 0.135 mg 10%Thiamin 0.640 mg 53%Vitamin A 0 IU 0%Vitamin C 0 0%Vitamin E 8.33 mg 55.5%
Electrolytes
Sodium 18 mg 1%Potassium 705 mg 15%
Minerals
Calcium 92 mg 9%Copper 1.144 mg 127%Iron 4.58 mg 57%Magnesium 168 mg 42%Manganese 1.934 mg 84%Phosphorus 76 mg 54%
 
Selenium 7.2 µg 13%Zinc 3.27 mg 30%
Phyto-nutrients
Carotene-ß 0 µg --Crypto-xanthin-ß 0 µg --Lutein-zeaxanthin 0 µg --
Selection and storage
 
Peanuts are available in the markets year around. In the store, different forms; shelled, unshelled,salted, sweetened etc are available. Try to buy unshelled (intact outer cover) nuts instead of processed ones. They are generally available in the airtight packs as well as in bulk bins. The podsshould feature compact, off white color, healthy-looking shell, uniform in size, and feel heavy in hand.They should be free from cracks, mold, and spots and free of rancid smell.Unshelled groundnuts can be placed in cool dry place for many months, whereas shelled (without theshell) nuts should be placed inside airtight container and kept in the refrigerator to avoid them turnrancid.
Preparation and serving methods
 
 
Peanut is usually eaten as it is, by cracking them with firm pressure between fingers or usingclippers, or nutcracker machine. The nuts can also be enjoyed roasted, boiled, salted, orsweetened.
 
They are nutty, yet pleasantly sweet in taste.
Roasting
enhances taste, augmentsantioxidants levels like p-coumaric acid, and helps remove toxic aflatoxin.
 
Boiled peanuts possess unique flavor and taste. Boiling, in fact, enriches their nutritional andantioxidants profile.
 
Peanut butter is a food paste made from ground-roasted nuts, with or without added oil. It ispopular throughout the world and commonly used as spread. Peanut-milk is also a popularlactose-free milk like healthy drink.
 
Peanut oil is another healthy source of edible cooking oil like soy or olive oils. It is widely usedin cooking for its aromatic flavor, especially in many South Indian states and Sri Lanka.
 
Roasted and crushed nuts often sprinkled over salads, desserts, particularly sundaes and otherice cream based preparations.
 
Peanut “chutney” or paste, made from these nuts,
chili peppers,salt, coriander leaves, garlic  and mustard seeds,is a popular preparation among south Indian, Sri Lanka region.
 
Roasted and split nuts are a great addition onto tossed salads.
Safety profile
 
Peanut allergy
is a type of hypersensitivity response in some people to food substances preparedusing these nuts. The resultant over-reaction of the immune system may lead to severe physicalsymptoms like vomiting, pain abdomen, swelling of lips and throat leading to breathing difficulty,

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