Tough to resist nuts with high protein content are groundnuts, a nutritional powerhouse. They belong to the pea family and find usage in varying culinary cultures. Groundnuts are multi taskers- a human dietary source and food source for animals.
Groundnuts are rich in calories, proteins, carbs, dietary fibre, and oil. Furthermore, groundnuts are oilseed crops with vast consumption worldwide. Groundnuts can be eaten raw, soaked, and roasted and find usage in multiple cuisines.
Nutritional Value of Groundnuts
One hundred grams of raw groundnuts contain:
- Calories: 564kCal
- Moisture: 6%
- Protein: 26 grams
- Carbs: 18.6 grams
- Soluble sugar: 4.5 %
- Crude Fibre: 2.1%
- Fat: 47.5 grams
- Oil: 48.2%
- Starch: 11.5%
Minerals and Vitamins:
- Calcium- 69 milligrams
- Iron- 2.1 milligrams
- Phosphorus- 401 milligrams
- Magnesium-168 milligrams
- Vitamin B3- 17.2 milligrams
- Vitamin B1- 1.14 milligrams
Health Benefits of Groundnuts:
Reduces the Risk of Cardiovascular Diseases :
Groundnuts have healthy unsaturated fats. These are polyunsaturated fats and monounsaturated fats. They also contain protein, fibre, and minerals like magnesium, folate, thiamin, and vitamin B6. These nutrients are essential in maintaining heart health.
Groundnuts supply a high quantity of flavonoids such as catechin, epicatechin, luteolin, and apigenin. They may help in lowering bad LDL cholesterol by 30-40%. Interestingly, people with 10% lower cholesterol reduce the risk of heart diseases by 20%.
Healthy Skin
Groundnuts help with eczema and other inflammatory skin conditions. It is rich in fatty acids and antioxidants, which protect the skin by fighting against free radicals. Moreover, the vitamin C content in groundnuts boosts collagen production in our bodies. A healthy level of collagen maintains the elasticity and firmness of the skin. So, eating a handful of groundnuts a day keeps the skin healthy and supple.
Improves Mental Health
Groundnuts are rich in brain-healthy essential nutrients like polyunsaturated fats, monounsaturated fats, and vitamin B3. These nutrients are necessary for strengthening the brain and boosting memory power.
Helps Fight Depression
Groundnuts supply tryptophan, an essential amino acid that boosts serotonin production. It is a chemical involved in mood regulation by exhibiting antidepressant effects. Therefore, eating a sufficient amount of groundnut will increase serotonin levels in the blood and stimulate antidepressant effects.
Aids Weight Loss
Groundnuts are energy-dense foods that make you feel satiated and help in appetite management, reducing the intake of calories by unnecessary munching on foods. Moreover, protein content in groundnuts also helps in increasing the metabolic rate. High metabolism helps reduce weight because burning calories to perform all bodily functions properly. Therefore, higher metabolism helps in weight loss by burning excess calories.
Groundnuts Side Effects
It must be noted that groundnuts should not be consumed in excess as it can be harmful for the body. Some studies reveal that groundnuts might cause allergies to some people.