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Health Benefits of Peanuts (Mungfali)

are also known peanuts (Mungfali) as peanut belongs the species of grain or legume family, Fabaceae. It was first cultivated in Paraguay valleys. Some other names are Earthnuts peanuts, peas, nuts goober pygmies, monkey nuts or nuts pork. Since it has the word ‘nut’ commonly it is all the names, but the surprising thing is that it is not a nut, is a legume. Even it is a legume, which has all the properties of a nut. Peanuts have two sets of chromosomes of different species or allotetraploid amphidiploid means.

Mungfali grown in light, sandy loam and acid and takes about 120-150 days to receive the ripest after sowing the seeds. China is considered the world’s largest producer of peanuts. The other main commercial producers are peanuts India, United States, Nigeria and Indonesia.

ADVANTAGES OF MANI / MUNGFALI

Peanuts are packed with all the nutrients needed to grow and develop the body, including the variety of health benefits. Some of the most significant benefits of peanuts’m pointing here health

Maintains healthy heart

  • Eating mungfali regularly gives your heart a hard shield protect it from various complications. Since it is a great source of monounsaturated fat that lowers the risk of cardiovascular disease and coronary heart disease and makes the heart of a healthy heart.

Reduces the risk of cardiovascular disease

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

improves blood flow to the brain

  • The phytonutrient resveratrol (flavonoid) is in the in peanuts helps improve the flow blood to the brain and thus reduces the risk of stroke.

prevents blood vessels healthy

  • This phytonutrients stimulates the release of nitric oxide in the blood vessel lining (endothelium) to relax and dilate the blood vessel and thus increases blood flow.

Protects from cancer

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

Reduces the risk of colon cancer

  • People are eating peanuts regularly have a lower risk of colon cancer.

prevents Gallstones

  • Having peanuts in routine prevents the gallbladder and gallstones.

protects from Alzheimer’s disease

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

source rich source of manganese

  • peanuts aid in fat metabolism, carbohydrate metabolism, the level of blood sugar , calcium absorption and etc. due to the availability of a mineral called manganese.

struggle with depression

  • Also bout with depression, as it is good source of tryptophan (an amino acid), which helps in the production of serotonin. Serotonin is an important brain chemical key that helps in regulating mood.

Increases memory on

  • As peanuts are good sources of vitamin B3 (also called niacin), which increases memory capacity and promotes normal functioning of the brain.

Maintains cholesterol level

  • because it contains a mineral called copper, which helps in reducing levels of bad cholesterol and maintain the good cholesterol in the body.

regularized Organs body functioning

  • proper functioning of the body because it is loaded with vitamins, minerals, protein, folate is maintained and etc.

keeps running intestines

  • As is rich source of dietary fiber, which is good for digestion and keeps running even the intestines, reduces the risk of colon cancer and gallstones.

prevents osteoporosis

  • health of bones and teeth will be provided largely due to calcium and vitamin D availability, so both reduces the risk of osteoporosis in adulthood.
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Increases the body’s energy

  • Provides immediate energy for the body because it is the good sources of all nutrients such as vitamins, minerals , antioxidants and etc.

contains proteins of high level

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

Reduces the risk of stomach cancer

  • One of the contents (poly-phenolic antioxidants: P-coumaric acid). Found in peanuts has the capacity to reduce the risk of stomach cancer by reducing the generation of carcinogenic nitroso-amines

protects against free radicals

  • peanut is famous for its antioxidant property. Its antioxidant property increases when eaten boiled. The level of genistein and biochanin-A (antioxidants) increases when boiled that protects the body from the harmful effects of free radicals.

Source of important minerals

  • Some of the most important minerals such as calcium, potassium, copper, manganese, iron, magnesium, selenium and zinc is found in peanuts that helps in different body functions.

Improves calcium absorption

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

Keeps the fluid level

  • low sodium content of peanuts helps in maintaining retention healthy water as well as heart health.

regulates blood pressure

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

prevents disorders of high blood glucose

  • also helps in sugar metabolism thus protects hypoglycemia, obesity, increased weight, diabetes, kidney disease, etc.

regulates the operation of RBCs

  • the iron content of peanuts maintains operation accurate red blood cells

prevents breast cancer

    reduces

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

Benefits of peanuts for weight loss

Maintains Weight

    reduces

  • peanuts eat regularly the risk of weight gain greatly. It promotes weight loss because it controls hunger without any fear of gaining weight.

Benefits of peanuts in pregnancy

improves fertility

  • peanuts or mungfali help in promoting fertility folates due to its availability.

Nurture baby

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

Benefits of peanuts skin

maintains healthy skin

  • As peanuts are good sources of vitamin E, which plays a very important to maintaining the integrity of the cells of the mucous membranes and skin paper.

prevents sun damage and aging

  • High levels of vitamin E peanuts protect the body from aging and sun damage nourish the skin. This makes the skin bright tones and youth.

Benefits of Peanut Butter

Loaded with healthy nutrients

  • Peanut butter is also loaded with all healthy nutrients and provides the same healthy results as whole peanuts. However, peanut butter is high in calories and high in protein.

Nutritional benefits of Snoopy / Mungfali per 100 g

(Source: Database USDA Nutrient)

Energy: 570 kcal

carbohydrates : 21 g

Sugars: sugarless

dietary fiber: 9 g

Fat: 48 g

saturated fats: 7 g

monounsaturated fat: 24 g

polyunsaturated fats: 16 g

Protein: 25 g

Amino acids:

Tryptophan: 0.2445 g

Isoleucine: 0.882 g

Cistina: 0.322 g

Leucine: 1627 g

Lysine: 0.901 g

Threonine: 0.859 g

Phenylalanine: 1.300 g

Valine: 1052 g

Methionine: 0.308 g

arginine: 3,001 g

glutamic acid: 5,243 g

Tyrosine: 1,020 g

Glycine: 1512 g

Histidine: 0.634 g

Alanine: 0997 g

Proline: 1107 g

Serine: 1236 g

aspartic acid : 3060 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

folic acid (B9): 246 g

Vitamin E: 8.33 mg

electrolytes:

Sodium: 18 mg

Potassium: 705 mg

Minerals

Calcium: 62 mg

Match: 336 mg

Iron: 2 mg

Magnesium: 184 mg

Zinc: 3.3 mg

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Copper: 1.144 mg

Manganese: 1,934 mg

Selenium 7.2 mg

the nutritional benefits of roasted and salted peanuts for 1 ounce

(Source: database nutrient USDA)
Calories: 166 g

Protein: 6.7 g

Carbohydrates: 6.1 g

dietary fiber: 2.3 g

Fat: 14.1 g

saturated Fat: 2.0 g

monounsaturated Fat: 7.0 g

The polyunsaturated fat: 4.5 g

Omega 6 fatty acids: 4.5 g

Omega 3 fatty acids: small

Vitamins:

Vitamin E 2.2 mg

folate: 41.1 mcg

Thiamine 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 0.8 g

Phytosterols: 62.4 mg

The beta-sitosterol: 18.4 mg

nutritional benefits of peanut butter for 2 TSF

(Source: database USDA nutrient)
Calories: 188 kcal

Protein: 8.0 g

Carbohydrates: 6.3 g

dietary fiber: 1.9 g

Fat: 16.1g

saturated fat: 3.3 g

monounsaturated fat: 7.6 g

polyunsaturated fat: 4.4g

Omega 6 fatty acids: 4, 4 g

Omega 3 fatty acid: trace

Vitamins:

Vitamin E 2.9 mg

folate : 24 mcg

Thiamine 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

arginine: 0.96 g

Phytosterols: 33mg

the beta-sitosterol: 43.2 mg

nutritional benefits of peanut oil for 1 TSF

(Source: Database USDA nutrient)
Calories: 119 kcal

Fat: 13.5g

saturated Fat: 2.3 g

monounsaturated fat 6.2 g

polyunsaturated fat: 4.3 g

Omega 6 fatty acids: 4.3 g

Vitamin E: 2.1 mg

Phytosterols: 28mg

The beta-sitosterol: 25.7 mg

Suggestions for more benefits Peanuts:

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

How to select and store

Always try to buy fresh peanuts market during the season to avoid buying peanuts stored on the market (such as products chemicals used in storage can seriously affect health). Always buy from bright, hard color, and peeled raw peanuts on the market. Avoid buying wrinkles and blemishes, black, broken skin and bad smell peanuts market. It can be stored very safely at room temperature (cool and dry place) for months.

How to enjoy

can be enjoyed in many ways, such as eating raw, roasted, salted, sweetened, peanut butter, Laddoo, soaked, with other fruits dry, peanuts and sweet dalpatti etc. You can also add to the kheer, chutney, soup, pasta and many dishes.

Disadvantages of peanuts

  • As peanuts contain oxalates that can cause some health problems. Peanuts should avoid eating for people with kidney or gallbladder oxalates as it can hinder calcium absorption (lower absorption of calcium) in the body.
  • peanuts may have Aflatoxin, a toxin from Aspergillus flavus (a carcinogen that is more toxic than DDT), which can lead to mental retardation and low intelligence.
  • People suffering from thyroid problems should also avoid eating peanuts, because it contains goitrogens that may interfere with the functioning of the thyroid gland.
  • As peanuts are high in calories, overeating peanut can cause rapid weight gain.
  • Since it has high levels of saturated fat, overeating of peanuts can lead to some major complications such as clogged arteries, digestive problems, heart problems, high blood pressure and etc.

How much should you eat peanuts every day and

A handful (meaning an ounce or 30 grams) of peanuts can be eaten daily. But overeating peanuts should be avoided in order to move away from its complications or disadvantages.

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