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Discover the benefits of peanuts and recipes to try at home

Rich in vitamins and minerals, peanuts are a great source of energy and, despite being caloric, are a good ally for those who want to lose weight. That’s if it’s consumed in moderation, of course. Learn about the benefits of this legume, as well as the risks of its consumption and also recipe suggestions.

7 benefits of peanuts

Nutritionist Marcos Aurélio Pazini (CRN 8-9120) explains the advantages that peanuts offer. Check it out:

  1. It’s good for the heart: Peanuts contain resveratrol, a protective substance that helps prevent heart disease.
  2. Rich in vitamin E: this is a vitamin that has an antioxidant effect against free radicals. This contributes to stronger and shinier hair, as well as helping to keep the skin youthful as it controls the appearance of wrinkles.
  3. Improves mood: legumes contain tryptophan, a substance that favors the production of feel-good hormones, which also helps to reduce stress.
  4. Source of energy: being a good source of energy, peanuts improve performance in training, favor muscle mass gain and aid muscle recovery.
  5. Helps to reduce bad cholesterol: Peanut has nutrients, such as phytosterols, which lower LDL, also known as bad cholesterol.
  6. Contributes to weight loss: this is due to the food being rich in monounsaturated fats, which help control blood sugar levels, activate metabolism and aid in fat loss.
  7. Provides satiety: because it is a source of fat, it offers a greater feeling of satiety than foods that are sources of carbohydrates or protein.

With so many advantages, it makes you want to run to eat peanuts, right? First, check out the recommendations for eating this food.

Consumption alerts

According to Pazini, peanuts commonly have reports of allergies, as do shrimp and peppers. There are people who, even consuming a small amount of these items, have skin irritability, such as red spots. In addition, peanuts have the ability to affect the functioning of the intestines.

In addition to the factors mentioned above, excess consumption of this food can impair iron absorption. Therefore, the nutritionist advises following the recommended daily intake, which is on average from 30g to 60g per day, in the toasted and sugar-free form.

7 healthy peanut recipes

Now that you know the benefits of peanuts, check out recipes made with this ingredient to test at home.

1. Fit peanut paçoca

To make a fit paçoca, you will need to have roasted and ground peanuts, coconut oil, coconut sugar and oat flour on hand. The ingredients list is short and the method of preparation is simple, but the result will surprise you. Worth a try!

2. Healthy Peanut Butter

Versatile, peanut butter goes well for breakfast, at snack time and even to spice up your desserts. In addition, the only ingredient you will need is peanuts, and the preparation is very practical. That’s because you just need to beat the legume in a food processor until you get the desired texture.

3. Light Peanut Cookies

In this recipe, peanuts are used in two ways: in paste and crushed. Thus, the flavor of this ingredient is very striking in cookies. The other items needed to test this recipe are egg, sugar, cocoa powder, oat bran, yeast, and raisins or chocolate chips.

4. Cocoa balls with peanuts

This is a recipe that goes well with lunch or as a dessert. In addition, this is a sweet that does not go in the oven or fire, that is, the preparation consists only of mixing all the ingredients. With so many advantages, you need to try this candy right now and enjoy all the benefits of peanuts!

5. Peanut Muffins

Banana, peanut butter and chocolate make a trio that will make anyone’s mouth water. In addition to these ingredients, this option only takes egg, honey or sugar, vanilla extract and baking soda. As if that wasn’t enough, this is a blender recipe. Liked? So, see the step by step in the video.

6. Fit peanut cake

With an irresistible flavor, the preparation of this cake consists of mixing roasted peanuts, grated coconut, brown sugar, eggs and milk in a blender. In the end, baking powder also comes into the picture. The time in the oven is approximately 40 minutes.

7. Low carb peanut loaf bread

Whether it’s to start the day or at snack time, a bun always goes well and, if it’s healthy, even better! This is a recipe in which the dough does not need to be kneaded or rested. And there’s more: it is made in the blender. With so much practicality, there’s no excuse not to try it.

Due to the benefits of peanuts, it is a very rich food that is worth being included in the menu. However, be aware of adverse reactions and the recommended daily dose. In the mood for a healthy diet, try almond milk, a plant-based option for your everyday life.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.


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