What are the benefits of peanuts: the main advantages and norms of consumption

Peanuts are a legume, just like beans, chickpeas, or peas. At the same time, they are an excellent source of "good" fats, B vitamins, and minerals.

These substances protect the heart and arteries and lower cholesterol levels. In particular, vitamin B6 is essential for the health of the nervous and digestive systems, according to riza.it.

Peanuts also contain magnesium, which is not only essential for the prevention and treatment of heart disease or osteoporosis, but also for metabolic processes. It plays an important role in preventing loss of strength and muscle mass during a diet or as we age.

However, despite the abundance of valuable nutrients, it is important to remember that it contains a lot of calories (598 kcal per 100 g of product). With this in mind, its portion should not exceed 20 g per day (approximately 10 pieces in the shell or 20 peeled).

How to choose peanuts?

Make sure that the pods are crispy and whole. It is not recommended to buy them with a dark shell or covered with a grayish powder, as this is a sign of contamination with aflatoxins, dangerous mycotoxins that cause poisoning and liver damage.

You should also avoid roasted salted peanuts, as excess sodium is one of the main causes of hypertension and water retention. In addition, it stimulates appetite and can contribute to weight gain. It is better to eat peanuts roasted but unsalted.

What can I combine peanuts with?

Peanuts contain amino acids and are suitable for filling the protein deficit typical of vegetarian and vegan diets. The mixture of protein, fiber and fat also helps to reduce the glycemic index and slow down the absorption of sugars. Therefore, a teaspoon of peanuts added to a fruit salad, pudding or piece of cake prevents insulin spikes.

A portion of peanuts (20 g) can be included in the diet at different times of the day. For example, mix 5 pieces with a small amount of baked apples or pears enriched with a spoonful of natural yogurt.

It's also easy to add it to a fresh fruit salad dressed with soy yogurt, or try it in a savory version - spread a spoonful of ricotta on a slice of toasted whole wheat bread, top with cherry tomatoes, peanuts and oregano, and then drizzle with extra virgin olive oil.

Alternatively, you can combine peanuts (5 pieces) with 2 tablespoons of sesame seeds, 1 tablespoon of sunflower seeds, 1 teaspoon of chia seeds and 2 bunches of chopped seaweed. Taking this snack with you can quickly satiate your body when you feel hungry.

If, first of all, you want dessert, it will be useful and practical to mix partially fat-free yogurt with fresh berries (50 g) and peanuts (5 pcs).