Peanuts are a common food in our daily lives. It is said that they can not only improve blood lipids, regulate blood pressure, but also delay aging, known as the "longevity fruit".
Is this really the case? What nutrients do peanuts contain? What are the benefits for our bodies?
01Rich in unsaturated fatty acids
Peanuts are a typical high protein and high fat food, with a higher content of oleic acid in unsaturated fatty acids, which can reduce the risk of cardiovascular and cerebrovascular diseases.
The fat in peanuts is different from that in pork. Pork has a higher content of saturated fat, but peanuts have a higher content of unsaturated fatty acids, especially oleic acid.
Research has found that monounsaturated fatty acids such as oleic acid can reduce the amount of low-density lipoprotein cholesterol in the human blood and maintain high levels of high-density lipoprotein cholesterol, which is beneficial for regulating blood lipids and reducing the risk of cardiovascular and cerebrovascular diseases.
Peanuts have a relatively high protein content and are classified as high protein foods.
Peanuts of different colors may have some differences in protein content due to their different origins, varieties, and maturity.
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Peanuts also contain abundant dietary fiber, essential nutrients such as calcium, iron, and zinc, as well as bioactive substances such as polyphenols, flavonoids, catechins, and resveratrol. There are many types of nutritional components, and peanuts are commonly referred to as "longevity fruits".
02Can Eating Peanuts Really Delay Aging?
From a scientific research perspective, peanuts are mostly studied as oil crops.
There is relatively little research on the health function of peanuts, so there is currently a lack of authoritative scientific evidence on whether they truly have the ability to delay aging or prolong life.
03Is vinegar soaked peanuts more nutritious?
Compared to regular peanuts, vinegar soaked peanuts do not have more unique nutrients, only changes in taste.
Vinegar can eliminate some of the greasy sensation caused by the high fat content of peanuts, and can also enhance appetite and have an appetizing effect.
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Eating peanuts raw can preserve the vitamins in peanuts, as well as some bioactive substances such as polyphenols and flavonoids. If cooked after frying, the content of these substances may be affected, but the impact on the main nutritional components such as protein and fat is not significant.
04Excessive consumption can affect physical health
However, it should be noted that although peanuts have a high content of monounsaturated fatty acids, they are also considered fat, so excessive consumption can also affect physical health.
The 2022 edition of the "Dietary Guidelines for Chinese Residents" recommends that adults should consume around 10 grams of nuts per day. If you want to eat more peanuts, it is recommended that you reduce the amount of staple food or meat in your three meals a day to prevent excessive fat and energy intake, which can cause health problems.
05Don't eat moldy peanuts
Mouldy peanuts produce a highly toxic aflatoxin, which has been classified as a carcinogen by the World Health Organization's cancer research agency. It is highly heat-resistant and cannot be decomposed even after cooking.
If you find that peanuts are moldy while eating, don't linger and throw them away quickly.
Some people like to cultivate their own peanuts into sprouts, which can increase the vitamin C and γ- The content of aminobutyric acid improves the nutritional value and functional characteristics of peanuts. But both peanut germination and moldy growth require an environment with high water content. If peanuts are not already good, it increases the chance of infection with Aspergillus flavus.
So, if you make homemade sprouted peanuts, you must ensure that the peanuts are not moldy.
06Suggest eating with skin for the general population
Peanut red coat contains rich dietary fiber and bioactive substances such as resveratrol, anthocyanins, flavonoids, etc. It is best for ordinary people to eat it together with the skin.
But the red coat of peanuts has the effect of increasing platelet aggregation and hemostasis, so it is best to remove the red coat when eating peanuts for patients with hypertension, arteriosclerosis, and high blood viscosity.
07The following categories of people need to be noted
Although peanuts are beneficial for cardiovascular health, not everyone is suitable to eat peanuts. The following types of people need to pay attention:
1. Patients with high uric acid and gout
Peanut purine content is relatively high, with 100 grams of peanuts containing approximately 96.3 milligrams of purine. And a high-fat diet can also reduce the excretion of uric acid.
Therefore, for high uric acid and gout patients with abnormal purine metabolism, excessive intake of peanuts can increase the risk of gout attacks.
2. Chronic kidney disease patients
The protein in peanuts is the nutritional component second only to fat, with a content of approximately 24% -36%. For chronic kidney disease patients with abnormal protein metabolism, it is not advisable to consume too much peanuts.
3. Patients with liver and gallbladder diseases
Peanuts contain a large amount of oil and consume a large amount of bile secreted by the liver during digestion. So patients with liver and gallbladder diseases are not recommended to eat peanuts. Eating peanuts can increase the burden on the liver, and it is recommended to eat some vegetables and fruits appropriately in daily life.
