What are the Benefits and Harms of Peanuts?

What are the benefits of peanuts? Does it also contribute to our skin and hair? What problems is it good for? How much food do you need? Are there any harm? You can find the answers to all these questions and much more below.

Are there any benefits of peanuts?

Although the benefits of peanuts are not very curious, peanuts are rich in essential nutrients and whether they are roasted or raw is not an obstacle to reaping their benefits. Peanuts are high in calories and contain all 20 amino acids, the most abundant of which is arginine, which stimulates the immune system.

They are also rich in various vitamins, minerals and plant compounds used to treat many ailments. Peanuts may promote heart health, aid weight loss, prevent gallstones and aid blood sugar control.

In this article, you’ll learn about the potential health benefits and possible harms of peanuts.

What are the benefits of peanuts?

Here are the benefits of peanuts substance by substance:

1- Supports heart health

The first ingredient among the benefits of peanuts is that it supports heart health. Eating peanuts may help protect against coronary heart disease. A study conducted by the Harvard School of Public Health found that peanuts can lower bad cholesterol (LDL) levels.

Bad cholesterol causes plaque formation in blood vessels and peanuts can prevent this. A study on rats also noted that polyphenol-rich peanut shell extract can reduce inflammation that causes heart disease.

The resveratrol in peanuts also has antioxidant properties that may help fight heart disease. Therefore, peanuts appear to have similar cardioprotective effects as other foods containing resveratrol.

A study led by Purdue University found that regular peanut intake lowers triglycerides and further improves heart health. This effect can be attributed to the presence of monounsaturated fatty acids, folate and magnesium.

In addition, in a study conducted by Marmara University on rats, it was determined that peanuts increase good cholesterol levels. However, more studies are needed to understand this effect of peanuts.

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2- It can help to lose weight

The second item among the benefits of peanuts is the ability to lose weight. Peanuts are very high in calories, but they contribute to weight loss rather than weight gain.

Peanuts are intense foods that give people energy. Therefore, consuming it as a snack can cause you to consume fewer calories later in the day.

Peanuts, when consumed as a snack, aroused a stronger feeling of satiety than a meal. This may aid weight loss.

Some studies have suggested that greater peanut consumption is not associated with greater body weight gain and may aid weight control. Adding peanuts to your diet is one way to increase nutrient intake without causing weight gain.

Studies also show that consuming peanuts and peanut butter can increase feelings of fullness. Peanuts may satisfy individuals better than snacks filled with equal amounts of carbohydrates.

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3- It can prevent gallstones

The benefits of peanuts can also prevent gallstones. Peanut consumption is linked to a lower risk of gallstones.

A study conducted by Harvard Medical School found that peanut consumption can reduce the risk of gallstones. Men who regularly consume nuts are at lower risk of gallstone disease.

Women who regularly consume nuts also have a lower risk of cholecystectomy (removal of the gallbladder). However, long-term studies are needed to understand this benefit of peanuts.

4- May help control blood sugar

The benefits of peanuts are also good for diabetics . Adding peanuts or peanut butter to a meal will not raise blood sugar levels. Consuming these with a meal (like a bagel or a glass of juice) can stabilize your blood sugar levels.

Peanuts have a glycemic index (GI) score of 14. Peanuts have a glycemic index value of 14 (on a 100-point scale), while GL (glycemic load tells you what a particular food will do to your sugar levels) is just 1.

That’s why the American Diabetes Association calls peanuts a superfood for diabetes. The fiber in peanuts helps lower blood sugar levels. They also contain magnesium and other healthy fats that play a role in this regard.

A study of obese women by the Federal University of Vicoça found that consuming peanuts or peanut butter in the morning can control blood sugar levels throughout the day.

Another study conducted by the Harvard School of Public Health found that a higher intake of peanuts and peanut butter may help reduce the risk of type 2 diabetes in women.

Additionally, daily intake of a peanut-enriched diet for 24 weeks can improve health parameters in patients with type 2 diabetes. The rich nutritional profile of peanuts, which contains monounsaturated fat, fiber, arginine, niacin, folate and vitamin E, is responsible for this.

Related article: 25 effective fruits that are good for diabetes

5- Reduces the risk of cancer

The benefits of peanuts also reduce the risk of cancer. High intake of peanuts (including other nuts) has been associated with a reduced risk of colorectal cancer.

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The isoflavones, resveratrol and phenolic acid found in peanuts have anticancer properties that may help reduce the risk of cancer.

A Dutch study found that peanut intake was associated with a reduced risk of breast cancer after menopause.

Peanuts have also been found to prevent stomach and esophageal cancers among older American adults. When comparisons were made, individuals who did not consume any nuts or peanut butter had the highest risk of developing these cancers.

But there is a concern about peanuts and cancer. Peanuts may be contaminated with aflatoxins, a family of toxins produced by certain fungi. These toxins can increase the risk of liver cancer.

A study led by the University of Georgia found that resveratrol found in peanuts has powerful antioxidant properties that help reduce the risk of cancer.

6- It can treat erectile dysfunction

The benefits of peanuts are also good for erectile dysfunction. Peanuts are rich in arginine, an essential amino acid. Arginine has been extensively studied as a possible treatment for erectile dysfunction (impotence) .

More research is needed to understand whether arginine alone can help treat erectile dysfunction.

However, studies confirm that oral administration of this amino acid along with an herbal supplement (called pycnogenol) can treat erectile dysfunction.

7- It can increase energy

Among the benefits of peanuts is the potential to increase energy. Peanuts are a rich source of protein and fiber that help convert carbohydrates into energy. The protein content of peanuts is about 25% of its total calories.

The combination of fiber and protein in peanuts slows down the digestive process to facilitate a steady release of energy into the body. However, more research is needed to understand this benefit of peanuts.

8- It can relieve the symptoms of polycystic ovary syndrome

The benefits of peanuts are especially beneficial for women. There is very little research on this subject. However, anecdotal evidence suggests that peanuts may help treat polycystic ovary syndrome (PCOS) because they contain monounsaturated fats .

Some research states that a diet high in these fats may help improve the metabolic profile of women with PCOS.

9- It has antioxidant properties

Perhaps the most important ingredient in the benefits of peanuts is its antioxidant property. Peanuts are rich in many plant compounds and antioxidants. Many of these compounds are found in the shell of peanuts, which must be eaten raw to reap all of their benefits.

Some of the plant compounds found in peanuts include resveratrol, coumaric acid, and phytosterols, which help disrupt the absorption of cholesterol, isoflavones, and phytic acid found in plant seeds.

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10- Protects against Alzheimer’s disease

The benefits of peanuts also contribute to cognitive health. Foods rich in niacin, such as peanuts, may protect against Alzheimer’s disease and age-related cognitive decline.

Peanuts are an excellent source of niacin and vitamin E, both of which have been shown to protect against Alzheimer’s disease. A study of 4,000 people aged 65 and older found that niacin in foods slowed the rate of cognitive decline.

What are the benefits of peanuts for the skin?

The benefits of peanuts are not limited to general health. According to anecdotal evidence, peanut consumption can protect your skin from sunburn and damage. Vitamin E, magnesium, and zinc found in peanuts can fight bacteria and make your skin glow.

Beta-carotene, an antioxidant found in peanuts, may also help improve skin health. However, research in this direction is limited.

What are the benefits of peanuts for hair?

Yes, you heard right! The benefits of peanuts can also affect our hair. There is a lack of scientific research linking peanuts to hair growth. Since peanuts contain all amino acids and plenty of protein, they can be a good supplement to a diet for hair growth. Because peanuts are packed with nutrients. They are nutritionally dense and healthy.

Are peanuts harmful?

We learned what are the benefits of peanuts, but what about the harm?

Peanuts can cause allergic reactions in some people due to the presence of two proteins, arachin and conarachin. Excessive consumption of peanuts also causes some negative effects. Aflatoxin poisoning is another serious side effect of peanuts.

  • Aflatoxin poisoning

Possible aflatoxin contamination is a cause for concern. Severe aflatoxin poisoning can cause liver cancer and liver failure. It occurs in food products stored in conditions that favor fungal growth. You can prevent this by storing peanuts in a place where humidity and temperature are low.

  • May cause an allergic reaction

A study led by Duke University Medical Center found that peanuts can cause potentially life-threatening allergic reactions in some people. If you develop an allergic reaction, please go to the nearest emergency room immediately.

  • May interfere with iron absorption

Peanuts contain phytates, compounds known to inhibit iron absorption. A study led by the University of the Witwatersrand found that peanuts can inhibit iron absorption.

As a result

Peanut is a nutritious nut with many health benefits. They contain numerous vitamins, minerals, and plant compounds that can help treat several ailments. Peanuts may also help promote heart health, lose weight and prevent gallstones.

However, these nuts have a high calorie content. Excessive peanut consumption can cause some adverse effects such as aflatoxin poisoning, allergic reactions and inhibition of iron absorption. Therefore, take your peanut intake in moderation and consult your doctor in case of any side effects.

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