Groundnut is a common seed in Nigeria that appears not to have a season. Not many people in Nigeria refer to it as peanuts, but that is its major name.
It is of the legume family and it originated from southern America. It could be eaten raw, roasted, or coked.
Other persons extract it oil and use it for cooking and other things. In fact, it is one of the seeds that give human oil for consumption.
Categorically, its oil is more nutritious than the regular vegetable oil you use.
A combination of groundnut and banana is often a delight to many who eat it.
Also, groundnut could come in form of butter for bread or other snacks – peanut butter.
People in eastern Nigeria also prepare their own form of butter that they eat kola and garden eggs with.
However, beyond the delicious taste of groundnut, it offers lots of benefits that are beyond imagination.
Health Benefits Of Groundnut
Here are some amazing nutrients this seeds offer your body.
1. Loads Of Nutrients
Groundnut is rich in nutrients. From vitamins to minerals and then antioxidants.
It is one food you have to watch its caloric intake.
For instance, if you decide to eat 100 grams of groundnuts you will get 567 calories.
Total Fat 49g
Saturated fat 7 g
Cholesterol 0 mg
Sodium 18 mg
Potassium 705mg
Total Carbohydrate 16g
Dietary fiber 9g
Sugar 4 g
Protein 26 g
Vitamin C 0
Also, it contains different portions of your daily need of other nutrients – Calcium 9%, Iron 25%, Vitamin B-6 15% and Magnesium 42%.
According to a study groundnut is a nutritional source of vitamin E, niacin, falacin (folate), calcium, phosphorus, zinc, ribloflavin, and thiamine (1).
2. Groundnut Boosts Fertility And Is Great In Pregnancy
A lady trying to conceive or a pregnant woman should add groundnut to her diet.
The seed contains folate which is a B-group vitamin. It is one very necessary nutrient for women trying to conceive or those that are pregnant.
Interestingly, experts recommend that women of child-bearing age should take extra folate daily.
According to studies, it prevents neural tube defects such as spina bifida (2).
3. Groundnut Lowers Cholesterol
Groundnut has zero cholesterol level. Moreover, it is known to decrease low-density lipoprotein (LDL), which is the bad cholesterol (3).
This makes it amazing for persons that are having high cholesterol issues.
You can begin to look at using the oil to prepare your meal instead of the other oil you use which contains cholesterol. Kindly avoid heating the oil with high heat.
4. Boosts Heart Health
Your heart is a vital organ that must keep pumping.
It is healthier and performs better when there is no obstructions in your arteries or valve damaging activities.
Some terrible antibodies could come into a human’s body from fruits, foods, air, water or even other products we use.
Sadly, when they arrive they do not come with anything good. They only come to destroy.
Thankfully, some antioxidants that are in groundnut are able to arrest them and trash them before they cause havoc.
These antibodies could cause chronic diseases like heart issues, kidney issues, and more.
Basically, some major antioxidants in groundnut that ward off antibodies are polyphenols.
According to a study, when polyphenols act at the molecular level, they improve endothelial function and inhibit platelet aggregation.
The study concluded that they contain compounds that may play a role in the prevention and treatment of cardiovascular disease (4)
Also, high cholesterol have been linked to clogging of arteries and that also affects the function of the heart.
However, adding groundnut to your diet would help lower bad cholesterol level in the body (5).
Another study says groundnut is an excellent source of compounds like resveratrol, phenolic acids, flavonoids and phytosterols that block the absorption of cholesterol from diet.
5. Aids Weight Loss
Often, people worry that the oil in groundnut is high and could cause weight gain.
Unfortunately not many of them really consider the nutritional value of this seed.
Peanuts are rich in fibre, protein and healthy fats.
One thing it does is to help you stay full for a longer period of time. This way, cravings are subdued.
The fat in this seed is a good fat that does not allow other bad fat cross your intestine into your bloodstream (6).
This makes it healthy for you if you are trying to lose weight.
6. Great Source Of Good Fat
The fear that groundnut contains bad fat is a myth.
According to the “American peanut council, groundnut fat profile contains about 50 % monounsaturated fatty acids (MUFAs), 33 % Paraformaldehyde (PFAs) and 14 % saturated fatty acids which is a heart friendly combination of fatty acids.
Also, the amount of trans fat in peanut butter with 2 % stabilizer is 156 times less than what is needed to reach the 0 g trans fat cut-off on food labels (7).
Furthermore, the study highlighted that the benefits of the peanut diets on cholesterol were comparable to the olive oil diet.
7. Lowers Risk Of Cancer
Another amazing health benefit of groundnut is that it lowers the risk of some cancers.
A study says frequent intake of peanut and its products may reduce the risk of colorectal cancer (8).
7. Promote Longevity
Everyone desires long life and one of the foods you can add to your diet to boost longevity is groundnut.
According to a study, the seed is also a good source of Co-enzyme Q10 and contains all the 20 amino acids with highest amount of arginine.
These are bioactive compounds that have been recognised for having disease preventive properties and are thought to promote longevity (9).
Why Do I Have Breakouts When I Eat Groundnut If It Is That Safe?
Indeed some persons just get breakouts when they eat groundnut and they keep wondering why it is so.
The truth is that skins are different. While some persons have very oily skin, others have dry skin.
There is also a place for allergy in consumption of this seed. That may just be the allergy showing up.
Moreover, groundnut contains a very small amount of saturated fat which makes it possible for it to cause breakouts for people with oily skin.
All you need is moderation and combination of the groundnut with other fruits.
When you eat groundnut with other foods, you consume a small amount of it. That way, it gives you less breakouts’ worry.
Anti-Nutrients In Groundnut
Some food items contain anti-nutrients and groundnut is one of them.
Each time you eat it, a compound in it could block absorption of some nutrients in the seed.
Groundnut and other edible seeds, legume, nuts and grains contain phytic acid.
This compound lowers the availability and amount of iron and zinc that you get from groundnut.
However you can eat other foods that contain these nutrients and get your required daily value.
Just eat your groundnut with other fruits and your will get much benefit from it.
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