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Peanuts or Nuts: Surprising Health Benefits and Uses

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.
Peanuts or Nuts: Surprising Health Benefits and Uses

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. (Article continues below)

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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].

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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.

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  • 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.

Peanuts Butter 

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.

Peanuts Oil credits: Stylecraze 

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].

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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.

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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)