Peanuts – peanuts are so healthy

Roasted, seasoned, in curls or flips: the peanut is a very popular snack and a must at almost every party. And although peanuts are not actually  nuts at all  , they are referred to as such and are often compared to real nuts in terms of nutritional values, calories and health benefits. In the following article you will learn, among other things, which ingredients are in peanuts, how healthy or unhealthy they are and how dangerous an  allergy  to peanuts can be.

Are peanuts healthy or unhealthy?

Due to its high nutrient content, the peanut is considered a healthy food. In addition, it contains no cholesterol and has many good fats.

It can be unhealthy for people with an allergy to peanuts or if it is moldy, as the toxins from the mold are known to be carcinogenic. So if you can see traces of the mold on the nuts or if they taste bitter or furry, you should definitely not eat them anymore. In addition, peanuts should not be consumed in excess due to their high calorie content.

Even small children should not eat whole peanuts. Not because they are unhealthy for children, but because the nut, due to its size, can easily lodge in the windpipe and this can lead to choking. In addition, people with a  histamine intolerance should  consume peanuts with caution.

Peanut: Calories and Nutritional Facts

100 grams of roasted peanut kernels contain on average:

• 48 grams of fat
• 30 grams of protein and
• 8 grams of carbohydrates.

This combination of nutrients provides a lot of energy. There are 590 kilocalories (kcal)  per 100 grams of peanut kernels, which corresponds to 2,549 kilojoules (kJ). The nutritional values ​​of other nuts for comparison: the same amount of walnuts contains 62 grams of fat and 674 calories, while chestnuts contain only 2 grams of fat and 200 calories.

In addition, there are around  12 grams  of fiber  in 100 grams of peanuts. Fiber is the indigestible part of food that aids in digestion. They stimulate intestinal activity and have a positive effect on the natural  intestinal flora  .Important ingredients in the peanut

The following ingredients are found in significant amounts in peanuts, making them a healthy snack:

• Vitamin B1 (thiamine):  0.9 milligrams of the vitamin are contained in 100 grams of peanuts. It is particularly important in the body for the functioning of the nervous system. There it is involved in the transmission of impulses between nerves and muscles.
• Vitamin B3  (niacin):  Vitamin B3 is required for many processes in the body. It is involved in the  metabolism  of carbohydrates,  amino acids  and fatty acids and plays a role in cell division and the transmission of signals between cells. It also contributes to the normal functioning of the immune system. 100 grams of peanuts contain around 20 milligrams of the vitamin.
• Vitamin B9 ( folate ):  Peanuts contain around 0.17 milligrams of this important vitamin. Folate, the synthetic form of which is called folic acid, is essential for cell division and regeneration. This is why peanuts are also a healthy snack during pregnancy. In addition, folate is said to help protect against cardiovascular disease.
• Vitamin E:  100 grams of peanuts contain 10 milligrams of vitamin E, which is essential for the body as a component of cell membranes. Vitamin E also has  an antioxidant effect , promotes the body’s own defenses and helps to fight inflammation.
• Resveratrol:  This phenolic acid is one of the secondary plant substances. It is a strong antioxidant and is said to prevent cancer, protect against infections and cell-damaging oxygen compounds. Resveratrol is also said to help with weight loss and prolong life.
• Arginine:  This amino acid is plentiful in peanuts, at 3.5 grams per 100 grams. Arginine, when taken in a certain amount over a long period of time, can improve existing insulin resistance under certain conditions. Arginine also has a positive effect on blood pressure. However, it has not yet been scientifically proven that the arginine from the peanut achieves the same health effects.
• Magnesium:  With 160 milligrams per 100 grams, peanuts, like other nuts, are rich in magnesium. The  mineral  is important for energy metabolism and involved in the function of muscles and nerves.
• Zinc :  There are 2.8 milligrams of zinc in 100 grams of peanuts. Zinc is important for many processes in the body, especially the  immune system , wound healing and cell growth. It is found in the body, particularly in the liver, skin, hair, bones and eyes.

In addition, the red-brown skin that surrounds the kernel and which becomes visible when the whole peanut is opened provides many antioxidants. So you should definitely eat them.

Healthy Fats in Peanuts

At 48 percent, peanuts consist of almost half fat. However, if you compare the fat content with other nuts, then the peanut is actually one of the “low-fat” nuts, because walnuts contain about 62 percent fat, hazelnuts on average around 63 percent.

The proportion of healthy fats, i.e. the monounsaturated and polyunsaturated fatty acids in the peanut, differs depending on the growing area and is given as follows:

1. Oleic acid (a monounsaturated fatty acid): 22 to 60 percent of total fat
2. Linoleic acid (a diunsaturated fatty acid): 12 to 43 percent of total fat
3. Omega-3 fatty acids  (a polyunsaturated fatty acid): less than 1 percent of total fat

Poly unsaturated fatty acids (PUFA) are considered the healthiest fats because they have an anti-inflammatory effect, have a beneficial effect on blood pressure and protect blood vessels from harmful deposits by lowering blood cholesterol levels.

Saturated fatty acids are also found in peanuts, especially medium-chain fatty acids, which also have a positive impact on health. For example, it is assumed that energy can be obtained more easily from them and that they fill you up longer than unsaturated fatty acids.

The role played by unsaturated and saturated fatty acids in a healthy diet is repeatedly discussed by researchers in opposite directions. What is certain is that what matters is the variety of foods that are on the menu every day. With a varied and balanced diet with lots of fruit and vegetables, you are always on the right track.

Peanut oil: healthy and durable

Peanut oil, which is pressed from the dried peanut, is an extremely healthy vegetable oil. With its high proportion of polyunsaturated fatty acids (44 percent) and monounsaturated fatty acids (37 percent), it is highly recommended as an edible oil. With 23.4 milligrams per 100 grams of peanut oil, it is also rich in vitamin E, which protects the cells from cell-damaging, radical oxygen compounds and also promotes the normal functioning of the immune system.

In addition, peanut oil stands out among the vegetable oils due to its long shelf life. It does not go rancid as quickly as other oils and can be kept for up to two years if stored properly (unopened). Another advantage of peanut oil: It is extremely heat-stable and therefore ideal for roasting, grilling and deep-frying.

Peanuts: dangerous allergy

Peanuts – or more precisely, certain proteins in peanuts – can trigger violent allergic reactions. In children, nuts are the number one cause of anaphylactic shock (anaphylaxis), a very severe, life-threatening form of allergy. Extremely small amounts of the peanut of one milligram are sometimes enough for this.

Symptoms include:

• Tingling and swelling of the lining of the mouth and throat
• abdominal pain,  nausea  and vomiting
• Runny nose or asthmatic complaints
• in anaphylactic shock: shortness of breath and circulatory arrest

If you have a known allergy to peanuts, you must absolutely avoid eating peanuts. In addition, the ingredient list of foods should be read carefully. Manufacturers are required to clearly label products that may contain traces of peanuts. In addition, an emergency kit should be available at all times. This consists of three important drugs: an injection of  adrenaline , a corticosteroid ( cortisone ) and an antihistamine.

If one or more symptoms occur after eating peanuts that indicate an allergy, medical advice should be sought and, if in doubt, the emergency call should be called. An allergic reaction to peanuts can quickly become dangerous.

Peanuts: side effects in histamine intolerance

Peanuts are also suspected of containing a lot of histamine. Therefore, they can have unpleasant side effects in people with histamine intolerance (histamine intolerance). Histamine occurs naturally in many processed or aged foods, particularly  cheese , wine, sauerkraut, and salami.

After eating peanuts or peanut products, the following symptoms can occur with histamine intolerance:

• itchy skin
• Skin redness and hives
• Stomach pain , vomiting and  diarrhea
• tachycardia  and dizziness
• headaches and  migraines

If one or more of these symptoms occur after eating peanuts, you should avoid the kernels and use suitable alternatives such as almonds, pistachios and macadamias. Because in the case of histamine intolerance, only a low-histamine diet often helps to avoid the symptoms.

Peanuts: only roasted in Germany

In contrast to all other nuts that you can buy and eat raw, peanuts in this country are usually only available in stores roasted. There is a very simple reason for this: Since it is not a real nut, but a legume such as  peas  or  beans , it simply does not taste good when raw and is also difficult to digest. Therefore, the freshly harvested, “green” peanut is cooked in some Asian countries before consumption.

Roasting – whether with or without the shell – makes the peanut easier to digest, longer lasting and gives the peanut its typical, spicy taste. Other foods made from or with peanuts, such as peanut butter or confectionery, also contain roasted peanuts.

Peanuts enrich the menu

Roasted peanuts are real all-rounders and are available in stores all year round. For example, they are often used as follows:

• classic as a healthy snack at a party or when watching TV (preferably straight from the shell, unsalted and roasted without fat)
• in chopped form to refine fruit and vegetable salads
• coarsely ground in breadcrumbs as a supplement to breadcrumbs
• as a crunchy ingredient in curry dishes
• with chicken skewers as a spicy peanut sauce
• in the form of peanut butter as so-called “peanut butter” on  bread  and in biscuits

Birds and squirrels also love peanuts. They are therefore often a component of birdseed.

Peanut – the most popular nut in Germany

In 2019, the average per capita consumption of peanuts in Germany was 1.3 kilograms. This is by far the largest proportion of the so-called nuts, which also include almonds (800 grams), hazelnuts (700 grams), cashew nuts (500 grams), walnuts and pistachios (400 grams each).

How and where do peanuts grow?

Botanically speaking, the peanut (Arachis hypogaea) belongs to the legumes and forms legumes, as do beans and peas. The plant has a herbaceous appearance and grows close to the ground.

The special thing about the peanut: It grows with its blossoms, if they wither after fertilization, towards the ground and so independently puts them into the ground. There, under the earth, the legume, the peanut, grows. It consists of the woody, wrinkled shell, which usually contains two seeds surrounded by a thin, reddish shell.

The peanut plant originally comes from South America. It reached Europe around 5,000 years ago. Today it is mainly cultivated in the USA, China and India due to the warm temperatures that are favorable for the peanut plant.