Nutritional information about peanuts – Know the health benefits and nutritional value of peanuts to improve their wel l-being.

Nutritional information about peanuts - Know the health benefits and nutritional value of peanuts to improve wel l-being.

Peanuts are not only a delicious snack, but they are also full of essential nutrients that can benefit our health in general. Whether roasted, salty or in the form of a peanut butter, knowing the nutritional data of this popular legume is essential to make dietary decisions with knowledge of cause.

Here is a summary of the nutritional composition of the peanuts:

  • Proteins: Peanuts are an excellent source of protein of plant origin, since they contain approximately 25 grams of proteins per 100 grams.
  • Fiber: These small nuts are rich in dietary fiber, providing around 8 grams per 100 grams. Fiber is essential to promote a healthy digestive system and help control weight.

In the following table some key nutrients of the peanuts are highlighted:

Nutrient Quantity per 100 g
Calories 567
Carbohydrates 16 grams
Fat 49 grams
Vitamin E 8. 3 mg
Magnesium 168 mg
Match 376 mg

It is important to keep in mind that peanuts are rich in calories due to their fat content. However, most of the fat present in peanuts is cardiosaludable monounsaturated fat, which can help reduce bad cholesterol levels and reduce the risk of cardiovascular diseases.

In addition to their nutritional value, peanuts are also a good source of vitamins, minerals and antioxidants that play a key role in maintaining our health. Including peanuts in a balanced diet can provide various benefits, such as improving brain health, reducing the risk of suffering certain chronic diseases and helping to control weight.

Peanut Nutrition Facts

Fat content: peanuts are famous for their high fat content, but that does not scare you. Most of the fat contained in the peanuts is cardiosaludable monounsaturated fat, which can help reduce bad cholesterol levels and the risk of heart disease. In fact, only a ration of peanuts can give you approximately 8 grams of monounsaturated fats.

I knew it? The monounsaturated fat content of peanuts is similar to that of olive oil, widely recognized for its health benefits.

Fiber: Peanuts are an excellent source of dietary fiber. Just one serving of peanuts can provide you with about 3 grams of dietary fiber, which is essential for healthy digestion and can help regulate blood sugar levels. Including peanuts in your diet can also promote a feeling of satiety, making it a great snack option for those trying to manage their weight.

  • Protein Source: Peanuts are a rich source of plant-based protein, containing approximately 7 grams of protein per serving. Proteins play a crucial role in building and repairing tissues, maintaining a healthy immune system, and producing enzymes and hormones.
  • Vitamins and minerals: Peanuts contain several essential vitamins and minerals. They are especially rich in vitamin E, which acts as a powerful antioxidant, protecting our cells from damage. Peanuts also contain important minerals such as magnesium, potassium and phosphorus, which are essential for overall health.
Nutrient Amount per serving
Calories 150
Total fat 13 grams
Saturated fat 2 grams
Cholesterol 0 grams
Sodium 80 milligrams
Carbohydrates 6 grams
Fiber 3 grams
Sugars 1 gram
Protein 7 grams

Calorie Content of Peanuts

The calorie content of peanuts can vary depending on the type and preparation method. However, on average, one ounce (about 28 grams) of dry roasted peanuts contains about 161 calories. This caloric value is comparable to other high-calorie snacks, such as chips or chocolate.

Type of peanuts Calories per 28 grams (1 ounce)
raw peanuts 166 calories
Roasted peanuts 161 calories
Honey Roasted Peanuts 159 calories
salted peanuts 166 calories

Note: It is important to keep portion sizes in mind when consuming peanuts, as their high calorie content can add up quickly. To control calorie intake, it may be helpful to measure portions with a kitchen scale or single-serving packets of peanuts. Additionally, incorporating peanuts into a balanced diet along with other nutrient-dense foods is essential for maintaining overall nutritional balance.

“Although peanuts offer a good source of healthy fats, protein and other essential nutrients, moderation is key when it comes to caloric foods like peanuts.”

Protein and Amino Acid Profile in Peanuts

Protein content: peanuts are considered an excellent source of vegetable proteins. They contain approximately 25% protein in weight, which makes them a valuable dietary inclusion for people who follow vegetarian or vegan diets. Proteins are made up of amino acids, which are the basic components of protein molecules.

Amino acid profile: peanuts contain a wide range of essential and no n-essential amino acids, which makes them a complete protein source. Amino acids are classified into three categories: essential, no n-essential and conditional. Essential amino acids cannot be synthesized by the body and must be obtained through the diet. The peanuts contribute the nine essential amino acids: phenylalanine, valine, leucine, isoleucine, tryptophan, methionine, treonine, lysine and histidine.

  • Phenylalanine: This essential amino acid intervenes in the production of important molecules such as dopamine, adrenaline and thyroid hormones.
  • Valine, leucine and isoleucine: these branched chain amino acids (BCAA) are important for protein synthesis, muscle growth and repair.
  • Typtophan: This amino acid is a serotonin precursor, a neurotransmitter that intervenes in the regulation of mood and sleep and vigil cycles.

Note: Peanuts also contain no n-essential amino acids, which are produced by the body, and conditional amino acids, which are only essential under certain conditions.

Amino Acid Content per 100 grams of Peanuts:

Amino acid Quantity per 100 g
Lysine 1. 67g
Leucine 1. 55g
Valina 1. 27g
Isoleucine 1. 16g
Phenylalanine 1. 03G
Arginine 0. 88g
Treonina 0. 82g
Metionine 0. 74g
Tryptophan 0. 67g

The high protein content and the varied amino acid profile of the peanuts make them a valuable addition to a balanced diet, especially for people who wish to increase their protein intake. Incorporating peanuts into meals and snacks can contribute to general nutrition and promote optimal health.

Heart-Healthy Fats in Peanuts

With regard to heart health, the type of fat consumed is crucial. Not all fats are the same, and some may have adverse effects on cholesterol levels and cardiovascular health in general. However, peanuts contain predominantly unsaturated fatty, considered cardiosaludable due to their ability to reduce harmful cholesterol levels and increase beneficial.

Benefits of Unsaturated Fats

  • Unsaturated fats, such as those containing peanuts, can reduce the risk of cerebrovascular heart disease and accidents by decreasing LDL cholesterol levels (low density lipoprotein), often called “bad” cholesterol.
  • In addition to lowering LDL cholesterol, consuming unsaturated fats can increase levels of HDL (high-density lipoprotein) cholesterol, known as “good” cholesterol. HDL cholesterol helps remove LDL cholesterol from the bloodstream, preventing plaque buildup in the arteries.

Omega-3 Fatty Acids

Another heart-healthy component of peanuts is omega-3 fatty acids. These essential fats are famous for their antioxidant properties. These essential fats are known for their ability to reduce inflammation, lower blood pressure, and reduce the risk of abnormal heart rhythms.

Plus, peanuts are packed with other beneficial nutrients. They are an excellent source of plant protein, fiber and essential minerals such as magnesium and potassium, which contribute to a healthy heart.

Nutrient Quantity per 100 g
Protein 25. 8g
Fiber 8. 5g
Magnesium 168mg
Potassium 705mg

With their notable composition of heart-healthy fats, peanuts are a valuable complement to a balanced diet aimed at promoting cardiovascular well-being. Including this nutrient-packed legume in your daily eating habits can provide substantial benefits for maintaining a healthy heart.

Vitamins and Minerals in Peanuts

Vitamins: Peanuts are a great source of several important vitamins that play crucial roles in maintaining good health. One of the key vitamins in peanuts is vitamin E, which acts as an antioxidant and helps protect cells from damage. Additionally, peanuts are a good source of B vitamins such as thiamine, niacin, and folate. These B vitamins are essential for energy production, proper brain function, and the formation of red blood cells.

Minerals: In addition to their vitamin content, peanuts also provide a series of essential minerals. One of the most prominent minerals in peanuts is magnesium, which is involved in more than 300 enzyme systems in the body and plays an important role in muscle and nerve function, the immune system, and bone health. Peanuts are also rich in phosphorus, a mineral necessary for the formation and maintenance of strong bones and teeth. Another important mineral in peanuts is potassium, necessary to maintain fluid balance, nerve function, and muscle contractions.

Summary of Vitamins and Minerals in Peanuts:

Vitamins Minerals
  • Vitamin E
  • Thiamin
  • Niacin
  • Folate
  • Magnesium
  • Match
  • Potassium

“Including peanuts in the diet can provide an important contribution of vitamins and minerals. These essential nutrients contribute to various bodily functions and help general well-being.”

Fiber Content and Digestive Benefits of Peanuts

Fiber content:

  • One of the key reasons why peanuts are great for digestive health is their high fiber content.
  • Peanuts are an excellent dietary fiber source, with an average of 2. 4 grams of ounce fiber.
  • This makes them a great addition to their daily diet, since they can help satisfy their recommended daily fiber intake.

Digestive benefits:

  1. Peanuts contain soluble and insoluble fiber, which favor healthy digestion.

  2. Soluble fiber of peanuts helps regulate intestinal movements and prevents constipation.

  3. The insoluble fiber, meanwhile, adds volume to feces and helps prevent digestive disorders such as diverticulosis and hemorrhoids.

  4. In addition, peanut fiber can act as a prebiotic, nourishing the beneficial bacteria of the intestine and promoting a healthy intestinal microbiome.

Digestive benefits of peanuts:
Soluble fiber regulates intestinal movements
Insoluble fiber prevents digestive disorders
Fiber acts as a prebiotic, promoting a healthy intestinal microbiome

Incorporating peanuts into your diet can be a simple and tasty way to increase your fiber intake and take advantage of the digestive benefits they offer. Whether alone, sprinkled in salads or added to their favorite recipes, peanuts can contribute to a healthier digestive system.

Potential Health Benefits of Peanuts

1. Heart Health: Peanuts contain high levels of monounsaturated and polyunsaturated fats, considered healthy fats. These fats help reduce bad cholesterol levels in the blood, thus reducing the risk of heart disease and stroke. In addition, peanuts are a good source of resveratrol, a natural compound known for its ant i-inflammatory and protective properties of the heart.

  • Increasing peanut consumption as part of a balanced diet can help maintain healthy blood pressure levels and improve cardiovascular health in general.
  • The high levels of arginine of peanuts favor the production of nitric oxide, which helps to relax blood vessels and improve blood flow.
  • Regular consumption of peanuts can also reduce the risk of developing blood clots that can cause heart attacks.

According to a study published in the Journal of the American Medical Association, people who consumed peanuts at least five times a week had a 25% risk of suffering from heart disease compared to those who rarely ate peanuts.

2. Weight control: Despite their relatively high caloric content, peanuts can be a beneficial addition to a weight maintenance plan. The combination of protein, healthy fats and dietary fiber in peanuts helps promote satiety and stop cravings. This can reduce total calorie intake and improve weight control.

  1. Incorporating foil regularly to meals and snacks can help increase the feeling of satiety and satisfaction.
  2. Peanuts have a low glycemic index, which means they have a minimum impact on blood sugar levels and can help regulate appetite.
  3. Research suggests that people who consume nuts, including peanuts, tend to have a lower body mass index (BMI) and are less likely to suffer overweight or obesity.
Possible benefits of health peanuts:
Cardiac health
Weight control
Risk reduction of type 2 diabetes
Improve cognitive function
Promotes skin health
Help digestion

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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