Health benefits of peanuts :: Importance of Peanuts :: Peanuts against heart disease

In the Philippines peanuts are considered as brain food but for the vast majority of people around the world peanuts are chastised for its fat content. Some school cafeterias even label theirs as peanut-free for students with allergies and even requested the parents not to include peanut-butter on their kid’s sandwiches. Then there are even airlines that are requested to create peanut-free zones for passengers with allergies.

But not all is bad about the humble peanuts. Recent studies and research will show that peanuts are actually beneficial in improving the cardiovascular health, preventing cancer and are good source of vital nutrients.

It is true that the peanuts contain a lot of fat. But the fats found in peanuts are the beneficial ones. Around 50% of the fat in peanuts is monounsaturated. Unsaturated fats can help in decreasing LDL (the bat cholesterol) levels in the blood without impinging the HDL cholesterol (the good cholesterol). Research will reveal that people who consume a greater percentage of monounsaturated fats lessen the risk of heart disease, asthma, Alzheimer’s disease, breast cancer and depression.

Aside from monounsaturated fats the peanuts also provide resveratrol which is good in warding off heart disease. In a study conducted by Frank B. Hu from 1980 to 1990, revealed that women who ate at least 5 oz of peanuts per week were only 65% more likely to experience coronary disease as compared to women who shun away from eating peanuts.

Aside from it is good for the heart, peanuts can provide 10% of the daily recommended amount of folic acid, a type of B vitamin that decreases the risk of heart disease.


Peanut Butter

Peanut butter is a good source of beneficial legume. Peanut butter is easy to swallow and it can be a great filling to sandwiches and an ingredient in baking cookies.

It is also a cheap and good source of energy for women who are always on the go. A hundred calories of peanut is very affordable and at the same time you can get protein which is good for your brain.

But keep in to mind that you need read the label of the peanut butter before buying. Avoid those with hydrogenated fat and instead opt for the ones that use natural ingredients. A good peanut butter has some oil on top and you can lessen the fat by getting rid of it.

But indulging too much on peanuts can boomerang on you since peanuts are packed with lots of calories. See to it that you eat them in moderation.

Here are some tips and pointers on how to combine peanuts on your diet:

Do not purchase an entire jar of peanuts and it is better to just buy a small amount of peanuts to avoid getting enticed of overindulging.

Top your foods or even dishes with chopped peanuts. In Asian or Indian dishes nuts are used as an ingredient for cooking.

You may combine peanuts with your recipes. You can pair them pretzels and raisins for a trail mix or grind them and turn them into a sauce for satay.

Peanuts may aid you in warding off heart disease and cancer, make you smart with its protein contents and can also boost your energy. I hope peanuts will not drive you nuts in the coming days, wahehehe…

Thanks a lot for the read. My fourteenth hub in the HubChallenge.

Feel free to give your feedback in the comment section below.


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