The benefits of peanuts: For man, disease prevention and more!

Peanut is a legume that is part of the Fabaceae family. This plant has been cultivated since antiquity by the pre-Columbian peoples of South America. It is a food of great nutritional value and rich in proteins and lipids, being the basis of several foods, such as oils, flours and pastes.

Its seeds are popularly consumed as snacks, and can be prepared roasted, with or without shell, crushed, in salty or sweet versions, or even consumed in natura. Peanuts have many health benefits. Among them, the prevention of cardiovascular diseases, obesity and diabetes.

Peanuts have also been shown to be effective in preventing cancer. In addition, it reduces cholesterol and triglycerides, has antioxidant action and protects bones and muscles. In this article, you will see the various benefits of consuming this legume. Check out!

We will get to know the nutritional profile of peanuts, getting to know everything that this food offers in terms of nutrient substances. We will see what role minerals, vitamins, fiber, unsaturated fats and antioxidant compounds play in the body’s health. Check out!

Minerals make up 2.5% of peanuts in natura, that is, pure or minimally processed seeds. Some of these important minerals present in peanuts are phosphorus, potassium, calcium, zinc, copper and magnesium.

The action of minerals present in food is beneficial to health, acting in several ways. They stimulate the production of hormones, for example, but they also contribute to the healthy formation of bones and muscles, regulate blood pressure and encourage the proper functioning of the immune system.

In addition, regular and adequate consumption of mineral-rich foods protects against numerous diseases, inhibits allergies and promotes antioxidant action. Minerals even act in mood stabilization, demonstrating positive behavioral effects.

Vitamins are essential compounds for the proper functioning of the human body. Its biochemical activity focuses on different functions. They act as antioxidants, regulate mineral metabolism, facilitate the absorption of nutrients and make our body more resistant to viruses and bacteria.

They are essential, for example, for the good health of hair, skin and nails. Among the vitamins present in peanuts, we highlight Vitamin E, which acts against free radicals and ensures the prevention of aging, and the B vitamins, such as B1 and B2.

Vitamin B1 is beneficial for brain functions, being an important ally of the body against depression. Vitamin B2, on the other hand, has benefits for the heart and nervous system, also helping with healing.

Fibers are components present in vegetables and carbohydrates that are not digested by the body, but which perform important functions for health. The most important role of fiber is to maintain good bowel function, but its benefits extend to the prevention of various diseases.

Peanuts have 3% fiber, and only the shell has a percentage of 19% of this component. The consumption of peanuts, therefore, in up to 30 g daily, helps in the maintenance of the intestine.

This is because fibers stimulate the action of important bacteria for the intestinal flora and collaborate for the elimination of glucose, cholesterol and triglycerides.

Peanut antioxidant compounds make it a powerful ally in the prevention of diseases, especially cardiovascular ones. Vitamin E, present in peanuts, offers antioxidant action, which means that this food helps to fight premature aging, protecting against free radicals.

Other substances of antioxidant value contained in peanuts are polyphenols, which have anti-inflammatory action and prevent diabetes and obesity. Among these polyphenols, p-coumaric acid stands out.

Roasted peanuts have the action of this acid enhanced by 22%, making it a good way to consume the food. p-coumaric acid is also beneficial in relation to neurodegenerative diseases, stimulating locomotor activity.

Popularly known as “good fats”, unsaturated fats are mostly of vegetable origin. They are in several oils, such as olive oil, corn, cotton, canola, sunflower and others.

They are also found in oilseeds, such as chestnuts, almonds and walnuts, and in seeds, such as chia and linseed. Coconut and avocado also contain unsaturated fats. Among foods of animal origin, some fish stand out, such as salmon.

Rich in essential fatty acids, such as Omega 3 and Omega 6, they prevent cardiovascular problems, fight bad cholesterol, have anti-inflammatory action and defend the body against viruses and bacteria. However, they should be consumed in moderation, as, in excess, they result in weight gain and lower good cholesterol (HDL).

We will get to know the benefits of Peanuts for health, addressing how the nutrients present in this food prevent diseases and contribute to the maintenance of well-being, not only physical, but also psychological. Follow!

Aid in cholesterol control is one of the known benefits of peanut consumption. Rich in monounsaturated fatty acids, peanuts are quality fat options, that is, fats that the body needs.

Its nutrients act to increase good cholesterol (HDL-col) and reduce bad cholesterol (LDL-col). Among the potent substances present in peanuts, phytosterols stand out. They are natural compounds that work to make it harder for LDL to absorb.

Peanuts also have the action of resveratrol, a natural antioxidant dye present in red onions and grapes, which acts to purify and detoxify the body. Thus, peanut consumption, when not excessive, increases protection against cardiovascular diseases.

The prevention of type 2 diabetes is an excellent reason to add peanuts as an essential food in a healthy diet. Used as a substitute for refined foods, peanuts even help reduce blood sugar levels, as they are rich in fiber and have a low glycemic index.

For diabetics, who are more likely to develop heart problems and stroke, peanuts prove to be a good option because they contain nutrients that act to prevent these diseases.

The American Medical Association promoted a study that determined the ingestion of peanut butter to reduce the risk of developing type 2 diabetes by up to 30%. The study recommended consuming two tablespoons five times a week.

Among the most important benefits that peanut consumption provides, prevention against various types of cancer stands out. The presence of phytosterols in peanuts has anticancer action. This is due to the inhibition that phytosterols promote on cell proliferation, responsible for tumor growth.

Research from the Washington University School of Medicine, in the United States, revealed that the consumption of oilseeds, such as peanuts and walnuts, is effective in reducing the risk of breast cancer. The study showed that girls between 9 and 15 years old who introduced peanuts in their diet are 39% less likely to develop breast tumors.

The risk of developing cardiovascular disease is proven to be reduced with regular peanut intake. Thus, consumption of peanuts is very beneficial in preventing strokes and heart attacks.

Medical studies conclude that introducing peanuts into meals is a good way to prevent stiffness or hardening of the arteries, ensuring their elasticity and dilation, fundamental factors for the proper functioning of the heart.

The unsaturated fatty acids, vitamins, fiber and minerals present in peanuts help ward off other risk factors such as high blood pressure. That’s because they reduce bad cholesterol levels and act against chronic inflammation.

Despite being a very caloric food, peanuts are a good ally in the weight loss process. In addition to helping to stabilize blood sugar levels, the nutrients present in peanuts activate metabolism and, consequently, promote fat burning.

Rich in protein and fiber, peanuts contribute to a feeling of satiety, making them a good food to include in a healthy diet. Ideally, it should be included in place of foods such as biscuits and processed snacks.

Because it is very caloric, however, it is recommended that peanut consumption be moderate, that is, up to one tablespoon per day.

The excess of fat and dead cells in the walls of the arteries generates a process of obstruction of the blood flow, which causes the disease called atherosclerosis, one of the main causes of myocardial infarction.

For the prevention of atherosclerosis, it is important to have a diet rich in essential fatty acids, because, consumed in ideal amounts, that is, not excessively, they help fight bad cholesterol.

Peanuts are part of this category of foods rich in nutrients that have a positive action in preventing clogged arteries, especially niacin (Vitamin B3) and Omega 3, in addition to several minerals that promote antioxidant action.

As peanuts contain folic acid, also known as Vitamin B9, it is an excellent food to fight anemia, that is, the reduction of hemoglobin in the blood. The role of folic acid is essential, as it stimulates the formation of red blood cells and haemoglobin. In this way, it acts to keep all tissues healthy, preventing or fighting anemia.

The presence of other B group vitamins, iron and zinc in peanuts also contributes to the inclusion of this food in diets for people suffering from anemia. Therefore, a handful of peanuts a day is enough to consume.

Peanut is a food that contains effective properties against premature aging. The unsaturated fatty acids present in peanuts help in the absorption of several vitamins, such as Vitamin E, which has an antioxidant function.

Thus, consuming peanuts regularly helps keep the skin youthful, also warding off inflammation. The nutrients in this legume are potent for healing the dermis,…