How much peanuts can you eat per day? What is the use of peanuts for the body?

Peanuts, also sometimes called peanuts, are a type of legumes and grow mainly in South America, Mexico and Central America. This is an annual plant with very thin stems, which grows very close to the ground. Currently, the most favorable climate for shoots of this nut is warm and rainy.

The peanut, like many others, constantly causes a lot of questions among slimming and those who monitor the state of health. How much peanuts can you eat per day? What is its use? What are the possible side effects? In what form is better to eat nuts? Is it worth buying peanuts in glaze or in pure form? Why does it have so many calories and it's so delicious?

Let's try to understand and find the answers to all these questions.

Definition

From the point of view of botany, peanuts are not a nut. It is more closely related to the products of the legume family, such as peas, lentils and others.

It's interesting enough to watch how this nut grows. At first flowers bloom, which because of their weight lower the thin stalk as low as possible to the ground. In the end, the flower buries into the ground, where the peanut finally ripens.

Light-brown pod, veined, contains two or three walnut kernels. Do not try to cheat, considering it pods. The norm of peanuts a day for a person in all editions is determined in the nuclei, that is, the nuts themselves. Each oval form consists of two lobules of yellowish color, covered with a brownish-red skin. It has a bright, oily, "nutty" taste.

Due to the high protein content and chemical composition, peanuts are often used in various products and processed into butter, pasta, flour and flakes.

Composition

Want to get the most out of nuts? Choose peanuts. Proteins, fats, carbohydrates - not the only thing that should be taken into account when it comes to this nut. In addition to the fact that this product is surprisingly rich in proteins, it contains a number of useful substances. Further, the norm of nutrient micronutrients is indicated at the rate of 28 grams - an approximate daily rate:

• Calories - 166.
• Proteins - 7.8 grams.
• Fats - 14.7 grams.
• Carbohydrates - 4.3 grams.
• Fiber - 2.6 grams.
• Calcium - 17.1 grams.
• Potassium - 203 mg.
• Magnesium - 49.3 mg.
• Phosphorus 111 mg.
• Sodium - 89, 6 mg.
• Salt of folic acid - 33.6 mcg.

It should be borne in mind that all these data are given for the product in pure form, without any additives. If you, for example, buy packaged salted peanuts, then the nutritional value for it can significantly differ from the above values. The same goes for peanut butter, as many manufacturers use a variety of additives during production. Read the contents carefully before buying.

How much peanuts can you eat per day?

In principle, you can eat as much as it fits into your daily norm of BJU (proteins, fats, carbohydrates) and calories. However, go too far and go beyond, especially if you, for example, decided to take salty peanuts at the cinema to brighten up the viewing of your favorite movie, it is very easy, because it has high fat content.

On average, experts recommend eating no more than 20-30 grams per day, which corresponds to approximately 20 nuts. Peanuts can be eaten both in a pure form in the form of a snack between basic meals, and use it in various dishes. For example, in salads and pastries.

Many prefer this option, such as peanut in the glaze. Here you should be more careful, because, firstly, in such a product the amount of sugar and carbohydrates is significantly increased. If you stick to a low-carb diet, then put off this delicacy for the future.

Another format that has become quite popular in recent years in our country is peanut butter (or butter). A good way to diversify the morning porridge and add to the breakfast necessary protein or to think a little snack, spreading paste on the toast. But again, be careful and pay attention to the composition, many manufacturers add a significant amount of sweeteners.

What is the use of peanuts for the body?

Useful properties for this nut, probably, even more than the ways it is used in cooking, and, believe me, a lot of them. All these advantages are associated with its composition:

• Useful for the heart fats. Peanuts contain monounsaturated and polyunsaturated fats that support heart health, lead to lower cholesterol levels, thereby reducing the risk of coronary heart disease.
• Proteins. They are necessary for the health of cells in the body, which are continuously replaced and restored. To ensure that the new cells were healthy, and the defeated ones were restored correctly, the body needs the protein very badly. Peanuts are distinguished by a significant content of vegetable protein, so it must necessarily be present in the diet of children, vegetarians and people with protein deficiency.
• Antioxidants. Their high content not only protects the heart, but also hinders the growth of free radicals, preventing the occurrence of infections.
• Minerals. Peanuts are a rich source of minerals such as magnesium, phosphorus, potassium, zinc, calcium, sodium and others. All of them are necessary for the healthy functioning of the body.
• Vitamins. Peanuts provide the body with essential vitamins, facilitates the normalization of metabolism and the conversion of fats and carbohydrates into energy. Being a good source of folic acid, it reduces the incidence of birth defects associated with anemia.

Of course, this is not all that a peanut is useful for an organism, but if you list each advantage, then a whole treatise will come out.

Side effects

Unfortunately, in the world there are practically no products that can only boast of benefits.

Excessive consumption of peanuts can lead to increased gas production, bloating, heartburn and even the development of food allergies.

Allergy to peanuts, perhaps, is one of the most serious food allergies. The reaction in this case usually manifests itself within a few minutes after ingestion or even touching a peanut or product, with its content. Usually it all starts with a tingling in the mouth, and then swells the face, throat and mouth. This can lead to difficulty breathing, asthma attacks, anaphylactic show, up to a lethal outcome. Less pronounced reaction manifests itself in the form of rash, urticaria and indigestion. People with such an allergy usually always carry an adrenaline rush to give the body extra time before the ambulance arrives.

If such a condition was diagnosed in infancy, then it is likely that the allergy will remain with a person for life. Rarely, when an allergy to peanuts passes at a conscious age. To date, there has been an increase in the incidence of this disease, which made this nut a subject for numerous studies, in view of the severity of the allergic reaction to peanuts. Contraindications will be discussed further.

When should I stop using

In addition to the allergy directly to the peanut itself, there are a number of conditions under which it should be abandoned its consumption.

This walnut is susceptible to contamination with aflatoxin, a potential carcinogen that causes malignancies and is a risk factor in the development of liver carcinoma. If the peanut has acquired a greenish-yellow color, then it should be immediately discarded and in no case should not be eaten.

The norm indicated in the article has a recommendatory character. How much peanuts can you eat per day? If you are prone to swelling or are currently suffering from protracted diarrhea, then for the first time it is still worth abandoning all kinds of nuts, because due to the high content of fat in them, they can aggravate the condition.

Peanuts contain alpha-linoleic acid, which, as shown by most studies, increases the risk of developing prostate cancer at high concentrations.

How to choose and store peanuts?

Harm and benefit, calories and the amount of micronutrients can make no difference if you keep nuts wrong.

Purified peanuts, as a rule, are sold prepacked by containers, or by weight. Before buying, make sure that the packaging is not damaged, the product is fresh, and that there are no signs of dampness and insects on the packaging and counter. If possible, sniff the peanuts to make sure that there is no rancid and musty odor.

The whole nut, inshell, is usually sold by weight or in bags. If possible, shake the package before buying. If the package seems heavy for its volume and does not make a rattling, then the peanut is good. Also, make sure that there are no cracks, dark spots and traces of insects on the shell.

Peeled peanuts should be stored in tightly closed containers in the refrigerator, since exposure to heat, moisture or light can cause rancid taste. Whole walnut can be stored in a cool place, and in the refrigerator, the product can be up to 9 months.

Peanuts with losing weight

Hazelnut occurs more and more often in conversations and recipes about losing weight. It sounds strange, but in fact, he really can help in getting rid of extra pounds. The main thing to remember is how much peanuts can be eaten per day, and not exceed this rate.

Since the nut is rich in fiber and protein, it will allow you to retain a sense of satiety for a long time, not allowing you to overeat. In addition, in order to digest peanuts, the stomach will take about two hours, compared with thirty minutes for foods high in carbohydrates.

Nut accelerates metabolism. Studies have shown that with a daily moderate consumption of peanuts for 19 weeks, the subjects accelerated metabolism by as much as 11%.

Fats in it contribute to satiety and satisfaction of taste, so you suffer less from the inability to enjoy your favorite chocolates.

Peanuts stabilize blood sugar, which provides a long energy boost and reduces cravings for "harmful" foods.

Conclusion

Peanuts are an amazing product. It has characteristics of nuts, but it refers to beans. A rich source of protein, a good appetite control product and an excellent addition to various salads and even hot dishes. In addition, it is the most common and relatively inexpensive nut (compared to the same almond) and unfortunately, it is one of the most terrible allergens in the world.

But if you are lucky and you do not suffer from food allergies, then immediately go for a couple of packs of peanuts, please your body and taste buds.