Nutritional value of peanut
Nutritional value of peanut
The peanut (Arachis hypogaea L., 1753) is a herbaceous plant of the Fabaceae family native to South America, widely cultivated for its edible seeds.
The seeds are called peanuts, peanuts, peanuts, etc.
Characteristics –
The peanut is a plant grown worldwide for its seeds, commonly known as peanuts or peanuts. It is one of the most important and widely used crops in the production of vegetable oil and food products.
Peanut is a herbaceous plant that grows at ground level. Its main stem is slightly branched and can reach a height of about 30-50 cm.
This plant has a well-developed root system with lateral roots extending into the ground. This helps the plant absorb the nutrients it needs for growth.
Peanut leaves are opposite and compound, with 4 oval or lanceolate leaflets on each petiole. The leaves are bright green and vary in size.
Peanut flowers are yellow and grow on short stems near the base of the plant. They are hermaphroditic type flowers, meaning they contain both male and female organs, which facilitates pollination.
Peanut is an autogamous plant, which means that the pollen from its flowers can self-fertilize or fertilize the same flowers on the same plant.
After pollination, the flower develops into a structure called a shell or pod, which grows towards the ground. Inside the pod, peanuts are formed, which are actually seeds, contained in brown, wrinkled shells.
Peanuts can be propagated either through seed, by planting the seeds in suitable soil, or through the direct sowing technique, by placing the seeds directly into the ground.
Peanuts grow well in warm climates and require well-drained, sandy soil. The plant is generally grown annually.
Peanuts are ready to harvest approximately 100-150 days after sowing, depending on variety and weather conditions. During the harvest, the plant is lifted and the pods are buried to extract the peanuts.
Nutritional card –
The peanut nutrition sheet may vary slightly depending on the variety and method of preparation, but the following is a rough estimate of the nutritional information per 100 grams of unsalted roasted peanuts:
– Calories: 567 kcal
– Fat: 49.24 g
– Saturated fatty acids: 6.28 g
– Monounsaturated fatty acids: 24.43 g
– Polyunsaturated fatty acids: 15.56 g
– Carbohydrates: 16.13 g
– of which sugars: 4.72 g
– Protein: 25.8 g
– Fibers: 8.5 g
– Sodium: 18 mg
– Potassium: 705 mg
– Calcium: 92 mg
– Iron: 4.58 mg
– Magnesium: 168 mg
– Vitamin E: 8.33 mg
– Vitamin B6: 0.35 mg
Additionally, peanuts are a source of plant-based protein, healthy fats (such as monounsaturated and polyunsaturated fatty acids), fiber, and essential vitamins, such as vitamin E and vitamin B6. However, it is important to consume them in moderation as they are also high in calories. If you have allergies to peanuts, it is essential to avoid their consumption and be careful of foods with possible contamination.
Property –
Peanuts are a source of protein and healthy fats that can be part of a balanced diet when eaten in moderation. Below are some of the properties of peanuts:
Protein: Peanuts are a good source of plant protein. They contain all the essential amino acids required for protein synthesis in the human body, making them a great protein option for vegetarians and vegans.
Fat: Most of the fat found in peanuts is made up of monounsaturated and polyunsaturated fats, such as oleic acid and linoleic acid. These fats are considered heart-healthy and can help lower LDL cholesterol (“bad cholesterol”).
Vitamins and Minerals: Peanuts are a good source of several essential vitamins and minerals, including vitamin E, vitamin B3 (niacin), folate, magnesium, zinc, and potassium.
Fiber: Peanuts contain dietary fiber, which may promote digestive health and contribute to feelings of fullness, helping to control appetite.
Antioxidants: Peanuts also contain antioxidants, such as resveratrol, p-coumaric acid and phytic acid, which may help fight oxidative stress and reduce the risk of chronic disease.
Heart Benefits: Because of their healthy fats and nutrients, peanuts may help improve heart health. Consuming them in moderation can be useful in the prevention of cardiovascular diseases.
Regulating Blood Glucose: Some studies suggest that peanuts may help stabilize blood sugar levels, which may be especially beneficial for people with type 2 diabetes.
Despite the many benefits, it’s important to note that peanuts are also relatively high in calories and can cause food allergies in some people. Therefore, if you have a history of allergies to peanuts or other tree nuts, it is essential to avoid their consumption and consult with a doctor if necessary. Additionally, peanuts can often be treated with salt or other added seasonings, so it’s wise to choose varieties without added salt or unhealthy oils. As with any food, it is essential to consume them in moderation as part of a balanced diet.