Health Benefits of Groundnut

Groundnuts, also known as peanuts, are considered a very healthy snack. Groundnut is the member of the legume family and is native to regions like South America, Mexico and Central America. However, it is successfully grown in other parts of the world as well. The name of the plant combines the morpheme, ‘pea’ and ‘nut’. In the culinary sense, it is regarded as a nut, but in the botanical sense, the fruit of the plant is a woody legume. Since that is the case, the groundnut is actually a kind of pea. The groundnut is also known by different names like earthnuts, goobers, goober peas, pindas, jack nuts, pinders, manila nuts and monkey nuts. Throughout the world, they are known for their nutrition and health benefits. Peanuts or groundnuts are among the most common oil-seeds, since time immemorial. The nuts are rich with significant, beneficial nutrients that are essential for optimum health. People consume groundnuts in various ways such roasted, boiled, raw and also use them as a base for gravies. Read on for information on the nutritional value and benefits of groundnuts.

Nutritional Value of Groundnut

Nutrients	Content per 100g
Energy	567 Kcal
Carbohydrates	16.13 g
Protein	25.80 g
Total Fat	49.24 g
Cholesterol	0 mg
Dietary Fiber	8.5 g
Vitamins
Folates	240 µg
Niacin	12.066 mg
Pantothenic acid	1.767 mg
Pyridoxine	0.348 mg
Riboflavin	0.135 mg
Thiamin	0.640 mg
Vitamin A	0 IU
Vitamin C	0
Vitamin E	8.33 mg
Electrolytes
Sodium	18 mg
Potassium	705 mg
Minerals
Calcium	92 mg
Copper	1.144 mg
Iron	4.58 mg
Magnesium	168 mg
Manganese	1.934 mg
Phosphorus	76 mg
Selenium	7.2 µg
Zinc	3.27 mg
Phyto-nutrients
Carotene-ß	0 µg
Crypto-xanthin-ß	0 µg
Lutein-zeaxanthin	0 µg

Health Benefits Of Eating Groundnuts

Groundnuts and groundnut products are very beneficial in the treatment of hemophilia and other such inherited blood disorders. People suffering from nose bleeding also benefit from eating groundnuts and it is also helpful in reducing excessive menstruation bleeding in women.
Five main nutrients required by the body to maintain and repair the tissues namely, energy, protein, phosphorous, thiamin and niacin are found in good quantity in groundnuts.
Groundnuts are rich vitamins and contain at least 13 different types of vitamins that include Vitamin A, B, C and E. along with this, groundnuts are also rich in 26 essential minerals like calcium, iron, zinc, boron, etc. These help in brain function and development and also help to maintain strong bones.
It is recommended that growing children, expecting women and nursing mothers consume roasted groundnuts with jaggery and goat’s milk. It is said to provide resistance and immunity against dangerous infections like hepatitis and tuberculosis.
Groundnuts are rich in anti-oxidants and a chemical called resveratrol. These help in reducing the risk of contracting cardiovascular diseases, cancer risk and also help in anti-ageing, thus, keeping the body young and fit.
They are composed of adequate levels of mono-unsaturated fatty acids especially oleic acid which helps to lower the LDL or "bad cholesterol" and increases HDL or "good cholesterol” level in the blood. This in return prevents coronary artery disease and strokes by taking care of the healthy blood lipid profile.
Groundnuts contain amino acids and are a good source of dietary protein, which is essential for growth and development.
Peanuts have high content of poly-phenolic antioxidants, primarily p-coumaric acid which reduces the risk of stomach cancer by preventing the formation of carcinogenic nitrosamines in the stomach.
Boiling the peanuts for consumption is known to enhance the antioxidant concentration, such as biochanin-A and genistein.
Groundnuts are packed with B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates, which contribute towards brain health and stimulate blood flow to the brain.
It is said that a handful of groundnuts per day, offers enough levels of phenolic anti-oxidants, minerals, vitamins, and protein recommended by doctors.
Peanuts contain dietary fiber which enhances digestion.

Buying & Storing Tips

Groundnuts are easily available in supermarkets. Also, in many places they are available in stalls on roadsides.
Peanuts can be bought according to your requirement, such as raw, roasted, boiled, roasted and salted, etc.
Raw peanuts can be stored in air-tight containers for up to one week. In the same manner boiled peanuts can also be stored in air-tight vessels for about a week. If you want to store them for a month or so, place the air-tight container in the freezer.
Whole or shelled raw peanuts can stay in the refrigerator for 2-3 months. But if you freeze them, they can stay up to six months.

Cooking Tips

To enjoy the crunchiness of peanuts, roast them with some salt. This is one of the most common ways of enjoying peanuts.
Boiled peanuts are considered healthy as well as tasty. To relish the peanuts add some salt while boiling them. Though their shelf-life is short in comparison to roasted peanuts, the health benefits are a lot more.
You can add them as ingredients to cookies/chocolates and have them.
Another very popular peanut recipe is the peanut butter spread. You can spread peanut butter on slices of bread or use them in cookie dough. Peanut butter is a great source of protein, fiber, vitamins, minerals, and phytochemicals.

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Benefits Of Groundnut

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