Peanuts A staple in many cuisines, often found in the form of peanut butter, is a food rich in energy and nutrients. It features a saturated blend of fiber, protein and fat to help you feel full of energy after a meal and provides a large dose of important nutrients such as folic acid, magnesium, potassium and iron, when raw and unsalted, it only contains 3 milligrams of sodium per serving, and here are the health benefits of eating it, according to the site “eat well“.
Roasting peanuts increases the fat content by about 0.3 grams per serving, and salted peanuts can contain more than 100 mg of sodium per serving, which is enough, given that the recommended daily limit for sodium is 2,300 mg ( and 1,500 mg for people who have high blood pressure or heart disease) Nowadays there are also options for lightly salted peanuts (and other nuts), which help reduce sodium, usually less than 50 mg per serving. .
Health benefits of peanuts
1. It is rich in antioxidants
Research has identified peanuts as a “functional food,” noting the variety of antioxidants it contains. These antioxidants include phenolic acids and flavonoids, which are also found in green and black tea, apples and soybeans. Surprisingly, peanut shells contain a higher percentage of antioxidants than whole peanuts
2. Lose weight and maintain a healthy weight
While they may seem high in calories, nuts (including peanuts) are a great snack if you’re trying to lose weight or maintain a healthy weight. The combination of protein, fiber, and healthy fats in peanuts can help you feel better. being full and satisfied between meals, this can help you beat hunger and prevent overeating.
3. The heart is healthy
Peanuts contain a blend of soluble and insoluble fiber that provides a number of heart health benefits, one of which helps reduce LDL levels, or “less healthy” cholesterol levels. Peanuts also contain niacin (vitamin B3). ), which is important for heart health.
4. Balance of blood sugar
Research has found that nuts, including peanuts, can help reduce the risk of diabetes and improve outcomes for people who already have diabetes.
