Health Benefits of Peanuts (Mungfali)

About Peanuts/Mungfali

Peanuts (Mungfali) are also known as groundnut belongs to the species of legume or beans family, Fabaceae. It was first cultivated in the Paraguay valleys. Some other names of the peanuts are earthnuts, goober peas, pygmy nuts, monkey nuts or pig nuts. As it has ‘nut’ word commonly in it’s all the names but the surprising thing is that it is not a nut, it is a legume. Even being a legume, it has all the properties of a nut. The peanuts have two sets of chromosomes from different species means amphidiploid or allotetraploid.

Mungfali is cultivated in the light, acidic and sandy loam soil and takes around 120 to 150 days to get fully ripened after planting of the seeds. China is considered as the world’s largest producer of the peanut. The other leading peanuts commercial producers are India, the United States, Nigeria and Indonesia.

Benefits of Peanuts/Mungfali

Peanuts are packed with the all the nutrients required to grow and develop the body including variety of health benefits. Some of the most significant health benefits of the peanuts I am pointing here:

Keeps Heart Healthy

• Eating mungfali regularly provides your heart a hard shield to guard it from various complications. As it is a great source of the monounsaturated fats which decreases the risk of cardiovascular diseases and coronary heart diseases and makes the heart a healthy heart.

Reduces Risk of Cardiovascular Diseases

• Peanuts are full of vitamin E, protein, niacin, p-coumaric acid, oleic acid (an antioxidant), folates, resveratrol (a phenolic antioxidant) and manganese contents which also reduce the risk of cardiovascular diseases and coronary heart diseases.

Improves Blood Flow to Brain

• The phytonutrient Resveratrol (a flavonoid) found in the in peanuts helps in improving the blood flow to the brain and thus reduces the risk of stroke.

Keeps Blood Vessels Healthy

• This phytonutrient stimulates the release of nitric oxide in the blood vessels lining (endothelium) which relaxes and dilates the blood vessel and thus increases the blood flow.

Protects from Cancer

• Some of the nutrients available in the peanuts such as phytosterols, phytosterol beta-sisterol, resveratrol, folic acid, phytic acid (inositol hexaphosphate) and etc protects the body from cancer as they are anti cancerous.

Reduces Risk of Colon Cancer

• People eating peanuts regularly have less risk of colon cancer.

Prevents from Gallstones

• Having peanuts in the routine prevents the gallbladder diseases and gallstones.

Protects from Alzheimer’s Disease

• Peanuts provide the protection against the Alzheimer’s disease as well as other age related cognitive decline as it is one of the good niacin rich foods.

Rich Source Source of Manganese

• Peanuts assist in the fat metabolism, carbohydrate metabolism, blood sugar level, calcium absorption and etc because of the availability of a mineral called Manganese.

Fights with Depression

• It also fights with the depression as it is the good source of tryptophan (an amino acid) which helps in producing serotonin. Serotonin is an important key brain chemical which aids in the mood regulation.

Boosts Memory Power

• As peanuts are the good sources of Vitamin B3 (also called niacin), it boosts the memory power and promotes normal brain functioning.

Maintains Cholesterol Level

• As it contains a mineral called copper, it assists in lowering the bad cholesterol levels and maintaining the good cholesterol level in the body.

Regularizes Body Organs Functioning

• It maintains the smooth functioning of the body as it is loaded with the vitamins, minerals, proteins, folates and etc.

Maintains Functioning of Bowels

• As it is rich source of dietary fibers, it is good for digestion and maintains the even functioning of the bowels, thus reduces the risk of colon cancer and gallstones.

Prevents from Osteoporosis

• It greatly assists in the health of bones and teeth because of the calcium and vitamin D availability, thus reduces the risk of osteoporosis in later life.

Boosts Body Energy

• It provides instant energy to the body as it is the good sources of all the nutrients like vitamins, minerals, anti oxidants and etc.

Contains High Level Protein

• As it is loaded with the protein, it is very good for the growth and development of the body.

Reduces Risk of Stomach Cancer

• One of the contents (poly-phenolic anti-oxidants: P-Coumaric acid) found in peanuts has capability to lessen the risk of stomach cancer by lowering the generation of carcinogenic nitrous-amines.

Protects from Free Radicals

• Peanuts are famous for its antioxidant property. Its antioxidant property increases when it is eaten boiled. The level of Biochanin-A and Genistein (antioxidants) increases when it gets boiled which protects the body by the bad effects of free radicals.

Source of Important Minerals

• Some of the most important minerals like calcium, potassium, copper, manganese, iron, magnesium, selenium and zinc are found in peanuts which aids in different body functions.

Improves Calcium Absorption

• High magnesium content of the peanuts makes the teeth and bones healthy by increasing the calcium absorption in the body.

Maintains Fluid Level

• Low sodium content of the peanuts helps in maintaining the healthy water retention as well as healthy heart.

Regulates Blood Pressure

• A sufficient amount of potassium in the peanuts helps in maintaining the healthy muscle function of the body as well as regulating the normal blood pressure.

Prevents from Disorders of High Blood Glucose Level

• It also aids in sugar metabolism thus protects from hypoglycemia, obesity, weight gain, diabetes, kidney diseases and etc.

Regulates Functioning of RBC

• The iron content of the peanuts maintains the accurate functioning of the red blood cells

Prevents from Breast Cancer

• Eating peanuts regularly lessens the risk of breast cancer in girls or women.

Benefits of Peanuts for Weight Loss

Maintains Weight

• Eating peanuts regularly reduces the risk of weight gain to a great extent. It promotes the weight loss as it controls the hunger pangs without any fear of weight gain.

Benefits of Peanuts in Pregnancy

Improves Fertility

• Peanuts or mungfali help in promoting the fertility because of its folates availability.

Nourishes Baby

• Eating peanuts during the pregnancy helps a mother to give birth to a baby without any serious neural tube defect.

Benefits of Peanuts for Skin

Keeps Skin Healthy

• As peanuts are the good sources of the Vitamin E, it plays a great role towards maintaining the integrity of mucous membrane cells and skin.

Prevents from Sun Damage and Ageing

• High levels of vitamin E of the peanuts protect the body from aging and sun damage by nourishing the skin. It makes the skin shiny, toned and youth.

Benefits of Peanut Butter

Loaded with Healthy Nutrients

• Peanut butter is also loaded with all the healthy nutrients and provides the same healthy results like whole peanuts. Though, peanut butter has high calorie and high protein levels.

Nutritional Benefits of Peanuts/Mungfali per 100 g

(Source: USDA Nutrient Database)

Energy: 570 kcal

Carbohydrates: 21 g

Sugars: no sugar

Dietary fiber: 9 g

Fat: 48 g

Saturated fat: 7 g

Monounsaturated fat: 24 g

Polyunsaturated fat: 16 g

Protein: 25 g

Amino acids:

Tryptophan: 0.2445 g

Isoleucine: 0.882 g

Cystine: 0.322 g

Leucine: 1.627 g

Lysine: 0.901 g

Threonine: 0.859 g

Phenylalanine: 1.300 g

Valine: 1.052 g

Methionine: 0.308 g

Arginine: 3.001 g

Glutamic acid: 5.243 g

Tyrosine: 1.020 g

Glycine: 1.512 g

Histidine: 0.634 g

Alanine: 0.997 g

Proline: 1.107 g

Serine: 1.236 g

Aspartic acid: 3.060 g

Water: 4.26 g

Vitamins:

Thiamine (B1): 0.6 mg

Riboflavin (B2): 0.135 mg

Niacin (B3): 12.9 mg

Pantothenic acid (B5): 1.8 mg

Vitamin B6: 0.3 mg

Folate (B9): 246 μg

Vitamin E: 8.33 mg

Electrolytes:

Sodium: 18 mg

Potassium: 705 mg

Minerals:

Calcium: 62 mg

Phosphorus: 336 mg

Iron: 2 mg

Magnesium: 184 mg

Zinc: 3.3 mg

Copper: 1.144 mg

Manganese: 1.934 mg

Selenium: 7.2 µg

Nutritional Benefits of Roasted and Salted Peanuts per 1 oz

(Source: USDA Nutrient database)
Calories: 166 g

Protein: 6.7 g

Carbohydrates: 6.1 g

Dietary Fibers: 2.3 g

Fat: 14.1 g

Saturated Fat: 2.0 g

Monounsaturated Fat: 7.0 g

Polyunsaturated Fat: 4.5 g

Omega 6 fatty acid: 4.5 g

Omega 3 fatty acid: small

Vitamins:

Vitamin E: 2.2 mg

Folate: 41.1 mcg

Thiamin: 0.12 mg

Riboflavin: 0.03 mg

Niacin: 3.8 mg

Pantothenic acid: 0.39 mg

Vitamin B6: 0.07 mg

Minerals:

Zinc: 0.94 mg

Copper: 0.19 mg

Selenium: 2.13 mcg

Magnesium: 50 mg

Phosphorus: 101 mg

Iron: 0.64 mg

Calcium: 15 mg

Electrolytes:

Sodium: 230 mg

Potassium: 187 mg

Arginine: 0.8g

Phytosterols: 62.4 mg

Beta-sitosterol: 18.4 mg

Nutritional Benefits of Peanut Butter per 2 tsf

(Source: USDA Nutrient database)
Calories: 188 kcal

Proteins: 8.0 g

Carbohydrates: 6.3 g

Dietary Fibers: 1.9 g

Fat: 16.1 g

Saturated Fat: 3.3 g

Monounsaturated Fat: 7.6 g

Polyunsaturated Fat: 4.4 g

Omega 6 fatty acid: 4.4 g

Omega 3 fatty acid: trace

Vitamins:

Vitamin E: 2.9 mg

Folate: 24 mcg

Thiamin: 0.03 mg

Riboflavin: 0.03 mg

Niacin: 4.3 mg

Pantothenic acid: 0.34 mg

Vitamin B6: 0.17 mg

Minerals:

Magnesium: 49 mg

Phosphorus: 115 mg

Calcium: 14 mg

Zinc: 0.94 mg

Copper: 0.15 mg

Selenium: 1.8 mcg

Iron: 0.60 mg

Electrolytes:

Sodium: 160.0 mg

Potassium: 208 mg

Argenine: 0.96 g

Phytosterols: 33 mg

Beta-sitosterol: 43.2 mg

Nutritional Benefits of Peanut Oil per 1 tsf

(Source: USDA Nutrient Database)
Calories: 119 kcal

Fats: 13.5 g

Saturated Fat: 2.3 g

Monounsaturated Fat: 6.2 g

Polyunsaturated Fat: 4.3 g

Omega 6 fatty acid: 4.3 g

Vitamin E: 2.1 mg

Phytosterols: 28 mg

Beta-sitosterol: 25.7 mg

Tips for getting more Benefits from Peanuts:

• Make a habit of eating soaked peanuts with other dried fruits.
• Buy natural peanut butter without sugar and salt as well as the pesticide content.
• Try to eat simply plain roasted peanuts without much salt or sugar or oil.

How to Select and Store

Always try to buy fresh peanuts from the market during season to avoid buying stored peanuts from the market (as chemicals used in storage may seriously harm the health). Always buy bright colored, hard, well skinned and raw peanuts from the market. Avoid buying wrinkled, spotted, black skinned, broken and bad smelling peanuts from the market. It can be stored very safely at room temperature (at cool and dry place) for months.

How to Enjoy

It can be enjoyed in many ways such as eating raw, roasted, salted, sweeten, peanut butter, laddoo, soaked, with other dry fruits, peanut sweet dalpatti and etc. It can also be added to the kheer, chatni, soup, pasta and so many dishes.

Disadvantages of Peanuts

• As peanuts contain oxalates which may cause some health problems. Peanuts should be avoided eating by people with kidney or gallbladder problems as the oxalates content of it may hinder with the calcium absorption (lower calcium absorption) in the body.
• Peanuts may have aflatoxin, a toxin from Aspergillus flavus, (a carcinogen which is more toxic than DDT) which may lead to the mental retardation as well as lowered intelligence.
• People suffering from the thyroid problems should also avoid eating peanuts as it contains goitrogens which may interfere with thyroid gland functioning.
• As peanuts are high in calories, overeating of peanuts may cause quick weight gain.
• As it has high levels of saturated fat, overeating of the peanuts of may lead to some major complications like blocked arteries, digestive problems, heart problems, high blood pressure and etc.

How Much Peanuts Should You Eat A Day

A handful (means an ounce or 30 g) of the peanuts can be eaten a day. But overeating of peanuts should be avoided in order to get away from its complications or disadvantages.

Health Benefits of Almonds (Badam)

Almond

About Almonds/Badam

Almond or Badam is a most beneficial and natural edible seed cultivated in many countries and related to the genus Prunus. Almonds were first originated in the western Asia and North Africa. It is a drupe type seed closed inside the hard shell. Almonds are found of many types of different tastes like bitter or sweet whereas some almond species are toxic too.

Benefits of Almonds/BadamUnited States is the largest almonds producing country in the world which produces around 80% of the whole supply. Some other almonds producing countries are Spain, Italy, Iran, Syria, Turkey, Algeria and etc. I am related to the nursing field, experienced a lot about almonds and sharing my experiences about the all the pros and cons of the almonds.

Prevents from Heart Problems

• Having almonds on regular basis reduces the risk of heart attack, atherosclerosis and hypertension as it lowers the level of bad cholesterol in the blood and availability of some important minerals like potassium, magnesium, vitamin E, protein, folic acid, low sodium, monosaturated fats, oleic acid (an unsaturated fatty acid which lowers the blood pressure) and etc.

Protects Artery Walls from Damage

• Almonds help by protecting the artery walls from getting damage because of the flavonoids contents available in its skins.

Build up Bones and Teeth

• Almonds help in building the bones and teeth very strong because of its phosphorus contents.

Contains Healthy Fat

• Almonds have a type of healthy fats, fiber, protein thus helps in the weight loss.

Maintains Blood Sugar and Insulin Level

• Eating almonds helps in maintaining the blood sugar level and insulin level after the meals thus helps to fight with diabetes.

Boosts Brain Functioning

• Because of the availability of riboflavin and L-carnitine in the almonds, it boosts the brain functioning as well as reduces the risk of serious brain disease like Alzheimer’s disease.

Nourishes Nervous System

• Almonds help in increasing the high intellectual level and longevity by nourishing well the nervous system.

Maintains Immunity Power

• Almonds reduce the risk of poor immune functioning, osteoporosis, weight gain and fatigue by alkalizing the body.

Softens Skin and Hair

• Almond oil is best for the baby massage as it moisturizes and softens the skin and hair.

Improves Body Stamina

• Almonds provide more energy to the body and increase the resistance power and stamina because of the availability of copper, riboflavin and manganese.

Maintains Gastrointestinal Health

• Almonds maintain the gastrointestinal health because of its high fiber content and prebiotic properties.

Prevents Artery Inflammation

• Almonds have ability to reduce the C-reactive protein (which causes the artery damaging inflammation).

Reduces Risk of Stone Formation

• Almonds reduce the risk of gallstones formation.

Powerhouse of Protein

• Almonds are the powerhouse of the protein thus nourishes the body very well.

Removes Body Toxins

• Its anti-oxidants property helps in removing the toxic oxygen free radicals from the skin as well as the mucous membrane. The vitamin E (alpha-tocopherol) content of it works as a fat-soluble antioxidant.

Tone up Body Muscles

• Variety of minerals (such as calcium, iron, potassium, magnesium and zinc) availability in the almonds helps to tone up the body muscles and bones thus prevents from osteoporosis.

Prevents from Cancer and Abnormalities in Baby

• Its folic acid content is very beneficial for the pregnant women and prevents the woman from cervical cancer, colon cancer, constipation and baby from the risk of birth defects and abnormalities.

Rich Source of Phytochemicals

• Almonds are the rich source of phytochemicals which keeps the cancer, cardiac problems and various other chronic diseases away.

Reduces Weight

• Every raw almond has 7 calories, dietary fibers and proteins which help in reducing more weight.

Used to Prepare Things

• Almonds are used to prepare variety of almond butter, almond oil, almond syrup and etc which are used for various purposes.

Improves Memory Power and Concentration

• Eating raw almonds and using almond oil is beneficial in improving the memory power and concentration thus makes the children sharp minded and active.

Makes Skin Healthy

• Regular uses of raw almonds and massage with almond oil makes the skin bright, soft, smooth and supple from dry and cracked skin.

Prevents from Wrinkles and other Skin Problems

• It also prevent from psoriasis, reduces the wrinkles, black heads, dark circles under eyes, pimples and etc.

Reduces Dryness and Dandruff of Hair

• Badam rogan oil massage on the scalp reduces the dryness, dandruff, graying of hair and protects from being coarse and hair fall.

Prevents from Disorders

• Eating almonds provides many health benefits like prevents from respiratory disorders, anemia, heart disorders, impotency, constipation, coughs, diabetes and etc.

Satisfies Appetite

• Almonds help in managing weight as it has mono-unsaturated fat which satisfies the appetite and prevents the person from over-eating.

Real Facts about Almonds

• California is the leading almonds producer in the world and first almond tree was planted there as well during 1700′s.
• 500 ml of the almond oil is attained from the 1000 pound almonds.
• 40% of the total production of almonds is used in chocolate industry.
• It is believed in the Romans that almonds are the indication of good luck for newly married couple.

Why it is Necessary to Eat Soaked Almonds?

• If you are using almonds on daily basis, it is very necessary to soak the almonds in water for the whole night and taken in the morning in order to sprout and set free the full nutritional value of the almonds by activating their beneficial enzymes. These enzymes help in improving the digestion and allow a better access to its nutrients. The skin of the almonds has an enzyme inhibitor which protects the almond until the suitable water and sunlight allow it to get germinated.
• Soak the almonds during the night for at least 10 to 12 hours, rinse them in the morning to eat or place them in a wet towel for the next 12 hours to get sprouted. The tannins of the skin of the unsoaked almonds may interfere with the proper digestion of the carbohydrates, proteins and cellulose.
• Same for the processed or roasted almonds, roasting and processing process may kill the enzymes. It should be also taken care of while purchasing the raw almonds form the market that it should not be pasteurized as the pasteurization process may also kill the enzymes.

Nutritional Benefits of Almonds/Badam per 100 g

(Source: USDA Nutrient Database)

Energy: 576 kcal

Carbohydrates: 21.69 g

Sugars: 3.89 g

Starch: 0.74 g

Dietary fibers: 12.2 g

Water: 4.70 g

Fat: 49.42 g

Saturated Fat: 3.731 g

Monounsaturated Fat: 30.889 g

Polyunsaturated Fat: 12.070 g

Protein: 21.22 g

Amino Acids:

Tryptophan: 0.214 g

Threonine: 0.598 g

Isoleucine: 0.702 g

Leucine: 1.488 g

Lysine: 0.580 g

Methionine: 0.151 g

Cystine: 0.189 g

Phenylalanine: 1.120 g

Tyrosine: 0.452 g

Valine: 0.817 g

Arginine: 2.446 g

Histidine: 0.557 g

Alanine: 1.027 g

Aspartic acid: 2.911 g

Glutamic acid: 6.810 g

Glycine: 1.469 g

Proline: 1.032 g

Serine: 0.948 g

Water: 4.70 g

Vitamins:

Vitamin A: 1 IU

Thiamine or vitamin B1: 0.211 mg

Riboflavin or vitamin B2: 1.014 mg

Niacin or vitamin B3: 3.385 mg

Pantothenic acid or B5: 0.469 mg

Vitamin B6: 0.143 mg

Folate or vitamin B9: 50 μg

Choline: 52.1 mg

Vitamin E: 26.2 mg

Minerals:

Calcium: 264 mg

Iron: 3.72 mg

Magnesium: 268 mg

Manganese: 2.285 mg

Phosphorus: 484 mg

Potassium: 705 mg

Sodium: 1 mg

Zinc: 3.08 mg

Copper: 0.3 mg

Selenium: 0.8 mcg

Phytonutrients

Beta-carotene: 1 μg

Lutein and zeaxanthin: 1 μg

How to Select and Store

Always select fresh, hard, bright colored, heavy, well skinned and small amount of the almonds from market. Avoid buying bad or rancid smelling, light, wrinkled, spotted, blackish skinned and etc. It can be stored for months at room temperature if placed away from the direct sun light, cool, dry and safe place.

How to Enjoy

There are many ways of enjoying almonds such as soaked raw almonds, roasted, salted, mixed with dry fruits, with milk and etc. It can be added to other dishes to enhance look and taste such as biscuits, icecream, sweet dishes, kheer, laddoos, pasta, halwa, namkin and etc.

Disadvantages of Almonds

Eating almonds in limit is very good for getting all the health benefits of it however having too many a day can cause various side effects to the health. Here I am pointing out some harmful effects of eating more almonds:

• Eating almonds more than the daily limit may trigger with the weight gain. As almonds are loaded with the high calories and fat so one can gain weight.
• Its high manganese content may interfere with some antipsychotic drugs, laxatives, antacids, blood pressure medicines as well as certain antibiotics. Normal requirement of the manganese is 1.8 to 2.3 mg daily to maintain the body function properly.
• Eating too much almonds may cause the vitamin E overdose (cause lethargy, headaches, diarrhea, blurred vision and flatulence) as almonds are the good source of vitamin E.
• Eating a lot of almonds daily may cause some gastrointestinal problems like constipation and abdominal bloating because of the more fibres. One ounce of almonds gives 3.5 g of fiber.

Precautions about Almonds

• A patient suffering from the gall bladder or kidney stones should avoid taking almonds as high oxalate content of it may cause serious problems.
• Some person who are allergic to the almond protein and develop the allergic reactions, should avoid eating almonds.
• Raw bitter almonds should also be avoided as they contain hydrocyanic acid and prussic acid which are toxic in nature.
• Children below one year should be avoided eating almonds.
• Almonds should be eaten with its skin as it has more antioxidant flavanoids.

How many Almonds to Eat a Day

Eating 5 to 6 almonds daily is ok for the normal person accordingly his/her daily calorie requirement. Eating almonds in normal quantity may help in managing or losing weight but it should be in limit. Over the limit it may cause some serious problems.