Nuts are fruit or food that is loved by people all over the world. Nuts are popular among people of all ages because of their nutritional value, health benefits and varied uses. Many species of nuts are found all over the world. But most popular nuts are Almonds, Walnuts, Brazil nuts, Cashews, Chestnuts, Filberts, Peanuts, Hazelnuts, Pecan, and Pine nuts.
Although peanuts are very popular, they are not nuts. Peanuts grow like a bean in the underground and that's the primary cause of difference with nuts. For example, Almond is known as nuts because it grows in trees like other tree nuts. For this reason, Peanut is not a part of the nut family. Although there are differences between them, the widespread use and quality of peanuts and nuts can be noticed.
Mainly Peanuts originate in South America, Central America, and Mexico. At present, its popularity is so high that it is cultivated in many tropical countries like India, China, Indonesia, Malaysia, Central Africa, Madagascar etc. Peanuts are also grown in Bangladesh, but here it is known as groundnuts. There are also differences between the uses and science-based of groundnuts and peanuts[1].
Nutrition
Basic nutrition of popular nuts from USDA food data [2],
| NUTS | ENERGY | PROTEIN | CALCIUM | IRON |
|---|---|---|---|---|
| Almonds | 613kCal | 19.35g | 258mg | 3.48mg |
| Walnuts | 654kCal | 15.23g | 98mg | 2.91mg |
| Brazil nuts | 659kCal | 14.32g | 160mg | 2.43mg |
| Cashews | 567kCal | 16.67g | 67mg | 6mg |
| Chestnuts | 245kCal | 3.17g | 29mg | 0.91mg |
| Filberts | 750kCal | 14.29g | 71mg | 5.14mg |
| Peanuts | 607kCal | 25g | 92mg | 1.29mg |
| Hazelnuts | 628kCal | 14.95g | 114mg | 4.7mg |
| Pecans | 679kCal | 7.14g | 71mg | 2.57mg |
| Pine nuts | 673kCal | 13.69g | 16mg | 5.53mg |
Health Benefits of Peanuts
Peanuts contain a wide range of essential vitamins and minerals for the human body. They are rich in healthy fats as well as protein and fiber. It is also rich in phosphorus, potassium, magnesium, and B vitamins. There are many health benefits of peanuts, some of which are:
- Promotes heart health.
- Helps to lose weight.
- Helps in blood sugar control.
- Reduces cancer risk.
- Boosts energy.
- Promotes healthy skin growth.
- Promotes hair growth.
Uses of peanuts
According to the National Peanut Board, we can get four varieties of
peanuts: Spanish peanuts, runner peanuts, Virginia peanuts, and Valencia peanuts[3]. These can be stored and used in a types of ways. You can use them in raw, in-shell, shell, dry-fried and oil-fried etc ways. The most benefits and healthiest of eating peanuts raw. If possible, it is better to eat it with salad.
- Peanuts Butter
Moreover, we all know about peanut butter. It is a very tasty and delicious element. Typically it's served with bread, toast and used to make sandwiches. It is also used with a variety of dishes or snacks. Which enhances both the taste and nutrition of the dishes.
Peanut butter is very popular for its health benefits. It is a good source of protein. Also, it helps to keep our heart healthy. Many people add it to their diet to lose weight. There are many health benefits to take it regularly. However, it is better to eat in moderation, but if you overeat, you can get many different diseases[4].
- Peanuts Oil
There are various uses for peanut oil. Usually, oil is used more in cooking. However, the use of Peanuts oil is not limited to cooking. Apart from that, it is also very popular for its quality and variety of uses.
Most of the time, this oil is used for frying. However, using this oil reduces the level of cholesterol. In addition to being rich in vitamin E, it is beneficial for maintaining the health of the heart. Otherwise very effective in curing cancer. This oil can be used to enhance the beauty of the skin. Regular use of this oil on dry skin can relieve this problem and also can be used for hair growth[5].
Caution should be taken in the use of this oil in some cases. Peanuts provide omega-6 fatty acids that are good for the body, but overuse can cause side effects. Also, people with allergic scabies should avoid it.
Bottom Line
Nothing should be overused or taken. There are many benefits to using peanuts regularly. But overuse can cause the opposite damage. You should also consult a doctor before using anything.
References:
[1] Difference Between Groundnut And Peanut: http://www.differencebetween.net/object/difference-between-groundnut-and-peanut/#:~:text=A%20peanut%20is%20a%20kind,peanut%2C%20hausa%20groundnut%20and%20others.&text=Peanuts%20are%20known%20by%20multiple,monkey%20nuts%20and%20goober%20nuts.
[2] Food data: https://fdc.nal.usda.gov/fdc-app.html#/?query=Nuts%20
[3] Peanuts type: https://www.nationalpeanutboard.org/peanut-info/peanut-types.htm
[4] Peanuts butter for health: https://www.medicalnewstoday.com/articles/323781#health-benefits (November 23, 2018)
[5] Benefits Of Peanut Oil: https://www.stylecraze.com/articles/best-benefits-of-peanut-oil-for-skin-hair-and-health/ (January 28, 2020)