While peanuts have the same amount of calories as almonds, cashews, and walnuts, they contain more protein (7 g per serving). It is a good source of fiber and fat. It contains more than 30 essential vitamins and minerals. Most of the fats in peanuts are healthy mono and polyunsaturated fats that provide many benefits for the heart, which can help lower LDL (bad) cholesterol.

The 2017 Harvard study found that those who ate 2 or more servings of peanuts per week had a 13 percent reduction in their risk of cardiovascular disease compared to those who did not. According to a study published in the 2017 European Journal of Nutrition, it was found that those who ate most nuts, including peanuts, gained less weight and had a 5% lower risk of being overweight or obese than those who did not eat during the 5-year study period.

Vitamin E: It is an antioxidant and helps protect cells against oxidative stress, a normal but harmful physiological process.

Magnesium: Necessary for muscle function, including the heart, energy production and enzyme function.

Folate: Required for cell division. It is especially important during pregnancy and childhood, when folate tissues grow rapidly.

Copper: It is important for red blood cell formation, healthy blood vessels, nerves, immune system, and bones.

Phosphorus: Necessary for the formation of teeth and bones, cell growth and muscle function, and to help the body use vitamins to create energy for cells.

Fiber: It helps digestion by adding volume to your diet and makes you feel full for longer.

Niacin: It helps convert food into energy, regulate the nervous and digestive system, and promote the health of the skin.

Manganese: Important for the processing of cholesterol and nutrients like carbohydrates.

*** Beneficial antioxidants and phytochemicals are most concentrated in the thin, paper-like skin of peanuts, it may be better to eat together for health. It should be preferred raw or dry roasted. 2 tablespoons of peanut butter also meets 14% of daily magnesium needs, which can aid glucose metabolism, help build bone density in older women, and reduce the risk of diabetes and stroke. In peanut butter, those without added sugar should be preferred. You can take advantage of the benefits by eating 1 handful of peanuts or 1 tablespoon of peanut butter daily.

Side effects

It should be remembered that peanut protein is a serious allergen. Peanuts can sometimes be contaminated by a mold that produces aflatoxin, the reason being related to the storage conditions of peanuts. Especially in tropical regions, it increases in hot and humid conditions. In any aflatoxin poisoning, loss of appetite, jaundice in the eyes can be seen, in severe cases it can lead to liver failure and liver cancer. Peanuts contain phytic acid that disrupts nutrient absorption, phytic acid is also found in edible seeds, nuts, grains and legumes. Excessive intake of phytic acid reduces the absorption of iron and zinc. Anxiety in those who usually eat a well-balanced diet and regularly consume red meat

it is not a donor situation. If your main food source is grains and legumes, attention should be paid to peanut consumption as iron and zinc absorption will decrease.

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