When you eat a handful of peanuts, you are getting good amounts of protein and healthy fats that can help you build muscle. They can also lower your risk of heart disease and stroke.
Peanuts also contain vitamins and minerals that are beneficial for health, including prostate and sperm health. Specifically, they are rich in selenium and zinc. These nutrients are known to improve sperm count and testosterone levels, which is essential for men’s reproductive health.
Protein
Peanuts are a rich source of plant-based protein. They also contain healthy fats, vitamins, minerals and fiber.
A 100-gram serving of peanuts provides about one-quarter of a man’s daily recommended amount of protein and almost one-third of a woman’s. They are also a good source of magnesium, vitamin E and potassium.
The high-protein, heart-healthy nuts have a low glycemic index and can help people with diabetes control blood sugar levels. They can also lower a person’s risk of obesity over time.
They contain the essential amino acids necessary for normal growth and metabolism, including tryptophan, phenylalanine, tyrosine, methionine and cysteine. The proteins in peanuts also contain branched chain amino acids that are important for muscle and brain function.
They are also a good source of vitamin B9, or folate. Folate helps in preventing birth defects and reducing the risk of coronary heart disease and stroke by controlling blood-levels of homocysteine. It also fights off free radicals that damage cells.
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Healthy Fats
Peanuts contain an abundance of heart-healthy monounsaturated and polyunsaturated fats, which can help lower “bad” LDL cholesterol levels and increase “good” HDL cholesterol.
In addition, peanuts are an excellent source of protein. A serving of peanuts provides a full-day’s worth of this essential nutrient.
The protein in peanuts helps you feel more satisfied after a meal and reduces hunger. A diet rich in protein can also increase your metabolism, making you burn calories more effectively and prevent weight gain.
Furthermore, peanuts have a low glycemic index and provide high satiety value, which can make you less likely to overeat. This makes them a good choice for people trying to lose weight.
Peanuts are also a good source of iron, zinc, calcium, and magnesium. However, it is important to note that peanuts are a legume and contain phytic acid, which can inhibit absorption of these minerals. This can result in mineral deficiencies and intestinal irritation. Therefore, it is recommended to avoid eating large amounts of peanuts in order to protect your health.
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Vitamin E
Vitamin E is a good source of antioxidants that help protect your cells against free radical damage. It also helps to regulate your hormones and reduce inflammation.
Vitamin E can be found in nuts, seeds, and vegetable oils. These foods contain fats (lipids) that help your body absorb it.
It is also a good source of potassium, which is needed for normal muscle function. People with a potassium deficiency are at increased risk for high blood pressure, heart disease, and kidney disease.
While dietary vitamin E may be helpful for some conditions, there are some health concerns associated with its use. For example, high doses of vitamin E can increase the risk of bleeding and hemorrhagic stroke.
Another concern is the potential increase in prostate cancer risk resulting from supplementation. The SELECT trial, for instance, found that men taking 400 IU/day of natural vitamin E (dl-alpha tocopherol) had a significantly higher prostate cancer rate than men who received placebo.
Magnesium
Magnesium is a powerful mineral that supports a number of cellular reactions, including testosterone production, immune response, energy generation, DNA repair, and muscle movement. It also helps maintain healthy blood sugar, blood pressure and nerve function.
In fact, magnesium is required for every cell in the body to operate properly. Without enough, you can experience muscle and nerve pain, heart disease, diabetes and osteoporosis.
Fortunately, many foods are high in magnesium, such as dark green leafy vegetables, nuts, seeds, beans and fatty fish. But you might need to add a supplement to your diet if you’re not getting enough from your daily food intake.
Magnesium is a mineral that’s essential for brain and body health, and can help relieve anxiety and migraine symptoms. In addition, it’s known to support a healthy sleep cycle and improve exercise performance.