Peanuts are a popular legume that is enjoyed all around the world. Not only are they delicious, but they also offer a variety of health benefits that make them a great addition to a balanced diet.
Peanuts are a rich source of plant-based protein, healthy fats, fiber, and essential vitamins and minerals, making them an ideal food for promoting overall health and well-being. Eating peanuts can help to reduce the risk of various chronic diseases, including heart disease, type 2 diabetes, and certain cancers.
In this article, we will explore the many health benefits of eating peanuts and explain why they are such a valuable addition to any healthy eating plan. Whether you're looking to improve your overall health, manage a chronic condition, or simply enjoy a tasty and nutritious snack, peanuts are an excellent choice.
# Regulates Cholesterol LevelsPeanuts help in managing our cholestrol level as it reduce bad LDL cholestrol and enhance the production of good cholestrol or HDL cholestrol.
Dietary fibers in peanuts reduce LDL cholestrol and minimize the risk of athersclerosis, a condition that hardens and narrows our arteries due to the accumulation of plaque and fat deposits in the arterial walls.
Essential fatty acids such as omega-6, and monounsaturated fatty acids such as oleic acid in peanuts regulate cholestrol level and improve cardiovascular health.
# Regulates Blood PressureHypertension or high blood pressure is a common health condition that affect millions around the world. It is a leading cause of cardiovascular and other health problems.
Peanuts contain potassium, a natural vasodilator that relaxes blood vessels, improve blood circulation and relieve hypertension.But, in large doses potassium may drop blood pressure below the normal levels and cause weakness, feeling of numbness, nausea or vomitting, troubled breathing, chest pain, and irregular heartbeat.
Avoid salted peanuts as they are high in sodium, a trace mineral that causes water retention and increase blood pressure.And, if you take blood pressure medication, consult your doctor before eating peanuts to ensure there is no food-drug interference,
# Promotes Cardiovascular HealthPeanuts promotes cardiovascular system and keep our heart healthy.Powerful antioxidants such as coumaric acid and rseveratrol in peanuts protect our cardiovascular system from free radical damage.Dietary fibers in peanuts reduce LDL cholestrol, and decreases the risk of athersclerosis, a prime cause of cardiovascular issues.
Because of its vasodilating properties, peanuts relieve hypertension, a leading cause of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.Essential faty acids ( monounsaturated fatty acids and polyunsaturated fatty acids) like Oleic acid, Omega-3 fatty acid and Omega-6 fatty acid in peanuts also plays a significant role in improving heart health.
# Reduces The Risk Of DiabetesWith a low glycemic index of 14, peanuts slowly release sugar into the bloodstream and prevents a sudden spike in blood sugar level. This help in managing diabates.
Dietary fibers in peanuts reduces the rate at which sugar gets absorbed by the bloodstrream and keep blood sugar under control.Other nutrients such as magnesium, manganese, vitamin E, and B vitamins in peanuts also plays an important role in blood sugar regulation.As per studies, regular intake of peanuts reduce diabetes risk by 21 percent.
However, eat peanuts in moderation as otherwise they may drop blood sugar below the healthy range and cause tiredness, dizziness, excessive hunger, excessive thirst, sweating, tingling lips, shakiness, palpitation, or moodiness.If you take diabetes medication, have a word with your doctor before including peanuts to your routine to ensure there is no food-drug interference.
# Reduces The Risk Of GallstonesPeanuts are rich in healthy fats such as polyunsaturated fats, monounsaturated fats, Omega-3 fatty acid, and Omega-6 fatty acid.Because of these healthy fats, eating peanuts or peanut butter could reduce the risk of gallstone formation by upto 25 percent.
However, if a person already suffer from gallstone problems, it is better to cut down on peanut and peanut butter as the high fat content of peanut or peanut butter could worsen the gallstone problem.
# Reduce The Risk of Colon CancerModerate intake of peanuts reduce the risk of colon cancer.Colon cancer is the abnormal growth of cells in the colon and rectum.Peanuts are rich in powerful antioxidants such as vitamin C, vitamin E, phytosterols like beta-sitosterol (SIT), etc.
These compounds protect our digestive system from free radical damage and reduce the risk of various cancers including the colon cancer. Free radicals are the unstabilized ions that stabilizes by stealing electrons from neighboring molecules and doing so causes oxidative damage to them.