Groundnuts? Funny how we call them snacks, but they have much more to offer than just being a quick bite. They have rich, nutritious content that is beneficial to the body. But it doesn’t end there. Despite how tiny and insignificant they may seem, groundnuts have found their way into countless cuisines—from being roasted on the streets to starring in various recipes and being processed into butter and oil.
Key Insights
- Groundnuts are another name for peanuts! They’re a type of legume that’s widely cultivated and enjoyed in many parts of the world, particularly in Africa and Asia.
- They are mostly consumed roasted or processed into oil, which can be used in a wide variety of foods.
- Groundnuts are a nutritious food rich in protein, fiber, and healthy fats, making them a popular ingredient in various dishes, from delicious snacks to healthy meals.
- Groundnuts have a wide range of benefits. They provide a lot of preventive and protective functions to various organs and systems in the body.
Nutritional Content of Groundnuts
Groundnuts are nutrient-rich, providing proteins, healthy fats (saturated and unsaturated), vitamins (E and B), fiber, and minerals (magnesium, phosphorus, zinc, and manganese).
The nutritional content of raw groundnuts (per 100g) includes:
- Calories: 567
- Water: 6.5%
- Protein: 25.8 grams
- Carbs: 16.1 grams
- Sugar: 4.7 grams
- Fiber: 8.5 grams
- Fat: 49.2 grams
- Saturated: 6.28 grams
- Monounsaturated: 24.43 grams
- Polyunsaturated: 15.56 grams
- Omega-3: 0 grams
- Omega-6: 15.56 grams
- Trans: 0 grams
10 Health Benefits of Groundnuts
1. Rich in Protein
Groundnuts serve as an excellent plant-based protein source, offering about 25 grams of protein per 100 grams. They help in the growth and repair of tissues, aid in strengthening the body’s defense against infectious microbes, and provide energy to the body.
2. Good for Heart Health
Monounsaturated and polyunsaturated fats, which are good and beneficial to the body, are found in high amounts in groundnuts. These fats:
- Help lower bad cholesterol levels (LDL)
- Increase good cholesterol (HDL)
- Reduce the risk of heart disease
3. Boosts Brain Function
Arginine, an amino acid that boosts cognitive performance and memory, is found in groundnuts. Arginine also boosts brain function and overall health by regulating blood circulation. Groundnuts are also rich in niacin (vitamin B3) and folate, which help in retaining ideal brain function by:
- Boosting better memory
- Lowering the risk of mental decline as you age
- Improving focus, especially for students
4. Aids in Weight Control
Studies show the role of groundnuts in weight management. Surprisingly, groundnuts don’t seem to promote weight gain despite their high fat and calorie content. Research suggests that eating groundnuts plays a significant role in managing weight and lowers the possibility of obesity. This unexpected benefit has led scientists to explore the role of groundnuts in a healthy diet.
Various factors make groundnuts a weight-loss-friendly food:
- Groundnuts alleviate hunger more effectively than snacks like cookies, leading to reduced food consumption
- The high protein and monounsaturated fat content in groundnuts may increase metabolism, facilitating calorie burn
- As a source of insoluble fiber, groundnuts are associated with a lower risk of weight gain, supporting weight management
5. Strengthens Bones
Groundnuts contain calcium, magnesium, and phosphorus, which are key for strong bones and teeth, bone development in children, and reducing bone loss as aging occurs. These minerals are important for pregnant women and the elderly.
6. Lowers Risk of Gallstones
Studies show that people who eat nuts regularly have a lower risk of developing gallstones, which can cause severe pain and digestive issues.
Groundnuts help by:
- Improving bile production
- Balancing cholesterol levels
To reduce the risk of developing gallstones, changing your diet to one that contains groundnuts can protect your gallbladder against gallstones. A study on the effect of groundnuts on the gallbladder has shown that consuming a small amount of groundnuts daily lowers the risk of gallstones by about 20%.
7. Antioxidant Powerhouse
Some powerful antioxidants in groundnuts help protect skin cells from damage, thereby promoting radiant skin and reducing signs of aging.
Antioxidants are crucial in preventing cellular damage and may even reduce the risk of certain cancers.
8. Helps Fight Depression
Groundnuts contain tryptophan, an amino acid that plays a crucial role in producing serotonin. Serotonin is a key neurotransmitter that regulates mood. An individual with depression has a very low level of serotonin. High tryptophan levels have the potential to increase the therapeutic effects of serotonin by increasing its availability in the bloodstream, thereby regulating mood stability.
9. Sustains Digestive Health
Groundnuts have dietary fibers that facilitate easy flow of food in the gastrointestinal tract and prevent constipation. It also increases the number of bacteria, which facilitates digestion in the intestine.
A 16 grams fiber intake for every 200 grams of groundnut is a healthy and nutritious diet. Dietary fiber helps to maintain healthy bowels movement and digestion.
10. Helps to Improve Fertility
Groundnuts contain high levels of folate.
It is confirmed through numerous studies that women who consume an average of 400 micrograms of groundnut daily have lower risk of having children with congenital abnormalities such as neural tube defects.
There have also been numerous studies demonstrating the beneficial effect of taking folic acid, found in groundnuts, by women preconception and early pregnancy; it reduces significantly the chance of having a child born with spina bifida.
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Conclusion
Groundnuts are an excellent snack! They are cheap, healthy, and tasty. High in protein, good fats, and fibre, they can make you feel full and keep you healthy. From maintaining cardiovascular health and cognitive function to helping with weight control and fertility, these small legumes are packed with incredible properties well beyond a convenient snack. Roasted on the street corner or added to your preferred meals, groundnuts fully earn their rightful place in diets globally.