Peanut is an oil fruit from the same family as chestnuts, walnuts and hazelnuts, being rich in good fats such as omega-3s that help to reduce inflammation in the body and protect the heart.
This fruit is widely used in various culinary preparations, such as desserts, snacks, cereal bars, cakes and chocolates, being easy to find in supermarkets, small grocery stores and food stores.
Thus, regular consumption of peanuts brings the following health benefits:
- Prevent heart disease , as it contains resveratrol, the same protective substance found in wine;
- Prevent atherosclerosis , as it contains monounsaturated fat, which lowers cholesterol;
- Prevent cancer, due to the presence of resveratrol, vitamin E and phytosterols;
- Prevent premature aging , as it is rich in antioxidants;
- Maintain healthy muscles and promote muscle contraction, as it contains magnesium and potassium;
- Energy source , improving training performance and favoring muscle hypertrophy and recovery;
- Improve mood and reduce stress, as it contains tryptophan, a substance that favors the production of well-being hormones;
- Prevent anemia and reduce the risk of malformation of the baby because it contains folic acid.
To obtain these benefits, you should consume a palm full of peanuts or 1 tablespoon of pure peanut butter 5 times a week. See also how to use Peanut Butter to gain muscle mass .
People with a tendency to oily skin should avoid eating peanuts in their teens because it tends to aggravate skin oiliness and acne. In addition, in some people peanuts can cause heartburn.
Peanut Nutritional Information
The table below shows the nutritional information of 100 g of raw and roasted unsalted peanuts.
|Composition||Raw Peanuts||Roasted peanuts|
|Energy||544 kcal||605 kcal|
|Carbohydrate||20,3 g||9,5 g|
|Protein||27,2 g||25,6 g|
|Fat||43,9 g||49,6 g|
|Zinc||3,2 mg||3 mg|
|Folic acid||110 mg||66 mg|
|Magnesium||180 mg||160 mg|
How to consume
Peanuts should be consumed preferably fresh, as they have higher levels of resveratrol, vitamin E and folic acid, being lower in salt. A good option is to buy it raw and toast it at home, putting it in a medium oven for 10 minutes. To make the paste, just crush the peanuts in a blender until creamy.
However, due to its high calorie content, it should be consumed in moderation, following the recommended amount of only the amount that fits in the palm, eventually. See also all the benefits of Brazil nuts .
Recipe for Paçoca Light
- 250 g of roasted and unsalted peanuts
- 100 g of oat bran
- 2 tablespoons butter
- 4 tablespoons of light sugar or culinary sweetener powder of your choice
- 1 pinch of salt
Beat all ingredients in a blender or processor until smooth. Remove and shape, kneading the mixture until it is in the desired shape.
Peanuts are also widely used for muscle hypertrophy associated with strength training to gain muscle mass.