NUTS IMPORTANCE AND ITS EFFECTS

Eating nuts helps your heart. Discover how walnuts, almonds and other nuts can help lower your cholesterol when eaten as part of a balanced diet. Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients.

Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food — inexpensive, easy to store and easy to pack when you're on the go.

One drawback to nuts is that they're high in calories, so it's important to limit portions. But choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet.

Although a great deal of research suggests that nuts can benefit heart health and reduce the risks of dying early from heart disease and other causes, the evidence is still inconclusive. But, unless you're allergic to nuts, there's no real danger in eating nuts, so you can certainly include nuts as part of your heart-healthy diet.

One way nuts may help your heart health is by lowering the low-density lipoprotein (LDL, or "bad") cholesterol levels. LDL plays a major role in the development of plaque that builds up on the blood vessels. Eating more nuts has also been linked to lower levels of inflammation linked to heart disease.

Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries.

Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:

Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

Omega-3 fatty acids. Omega-3 fatty acids are found in many kinds of fish, but many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks.

Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in preventing type 2 diabetes.

Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

EFFECTS OF GROUNDNUT

Reduces the risk of colon cancer: A number of studies have shown that nutrients found in groundnuts, including folic acid, phytosterols, phytic acid and resveratrol, may have anti-cancer effects. Eating groundnuts just 2 or more times each week has been associated with a 27% lowered risk of colon cancer in men and about twice that figure in women.

They contain antioxidants: Groundnuts contain high concentrations of the antioxidant polyphenols, primarily a compound called p-coumaric acid and oleic acid, which not only protect the heart but impede the growth of free radicals, keeping infections at bay. They also lessen the risk of stomach cancer by preventing the formation of carcinogenic nitrosamines in the stomach.

They contain Vitamin B3 which boosts memory and helps lower cholesterol: The same nutrient which gives ground nuts their memory boosting power also helps reduce and control cholesterol levels. Added to that is their copper content which aids in reducing bad cholesterol and increasing good cholesterol levels.

Cardiovascular advantages: Regular intake of groundnuts helps to lessen the effects of aging whilst preventing several cardiovascular challenges such as stroke, heart attack and hardened arteries.

Helps to prevent blood related problems: Groundnuts and groundnut products are very beneficial in the treatment of haemophilia and other related blood disorders. People suffering from nose bleeding also gain from eating groundnuts and it is also helpful in reducing excessive menstruation bleeding in women.

They help to combat depression: Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.

They are generally rich in vitamins and minerals: Groundnuts are rich vitamins and contain at least 13 different types of vitamins that include Vitamin A, B, C and E. Added to this, groundnuts are also rich in 26 essential minerals like calcium, iron, zinc, boron, etc. The cocktail of all these vitamins and minerals will help in brain function and development, strengthening your bones and purifying your blood.

Lowers Risk of Weight Gain: Eating nuts regularly is associated with a reduced risk of weight gain. Research has shown that people who eat nuts at least twice weekly are much less likely to gain weight than those who almost never eat them.

It is important to note that allergic reactions can occur with virtually any food and as such, it is best you know your system and what goes down well with you. Groundnuts can be enjoyed raw, roasted, boiled and fried, as additives to chocolates, gravy or cookies and in peanut butter spread. Whichever way you choose to prepare your groundnut, just make sure you savour every moment of it.

Peanuts, popularly known as groundnuts, monkey nuts, pig nuts, etc belong to the Fabaceae (bean) family. Peanuts, Arachis hypogaea is a legume species, and native to South America, Mexico and Central America. An annual herbaceous plant, that grows almost to ground level, with very slender stems, leaves that are opposite and pinnate with four leaflets, flowers that are pea-shaped, and fruits (legumes) that are basically seeds that sprout and mature underground. Presently, its cultivated world over in climates that are favorable for its growth; long warm periods and plenty of rain.

As the stalks grow, they start to droop to the ground. When the pods begin to form, they slowly force their way underground, ultimately maturing under the soil, forcing the farmer to dig the netted, tan colored pods up. It is possible that peanuts developed this growth habit as a method of protection from hot tropical sun, since they have thin pods. Once the peanut pods are harvested, the plant is removed, and typically used for animal fodder.

Despite their name, peanuts are not actually nuts, they are legumes. In most culinary uses, peanuts are classified as nuts because they behave more like nuts in the kitchen than other legumes, such as lentils and beans. For people with nut allergies, the distinction is particularly important, since many individuals with nut allergies can eat peanuts safely. Conversely, people who are allergic to peanuts can often eat nuts.

In many parts of Africa, peanuts are more commonly known as groundnuts, a reference to the underground location favored by the pods. Peanuts play a vital nutritional role in many parts of Africa, since they are high in protein and healthy fats. In some parts of Africa, peanuts represent a substantial percentage of the protein available for consumption. In the American South, peanuts are called “goobers,” a variant of a Kikongo word, nguba.

There are several important roles for peanuts in many areas of the world. A large percentage of the annual peanut harvest is pressed to yield peanut oil, a pale yellow, neutrally flavored oil with a very high smoking point. Peanut oil is ideal for frying, and is widely used in many countries for this purpose. The nuts are also ground into peanut butter, a creamy spread which is popular with people of all ages. Peanuts can be found for sale whole as well, to be eaten plain, sprinkled onto food, or included in various dishes.

Peanuts Nutrition Facts

Have plenty of peanuts, for they are a rich source of vital nutrients, see yourself, as you scroll down to check some peanuts health benefits.

Following is a peanut nutritional value table, that could vary depending upon the way and form (salted, plain, roasted, butter, etc) it is consumed. Nevertheless, what does not change is the many health benefits of peanuts. The table is for one ounce of shelled peanuts, equivalent to 28g.

Peanuts Health Benefits

The shell or pod of the peanuts contains two, rarely three kernels in individual case like pods. The nuts are egg shaped, and the size depends upon the type of cultivar. Although each peanut is small in size, do not get fooled by its appearance, as you read further down, you will see why.

Heart Healthy Fats: Peanuts contain monounsaturated and polyunsaturated fats that keep the heart healthy. A good level, of both; monounsaturated and polyunsaturated fats results in lowering blood cholesterol levels, and thereby reducing the risk of coronary heart diseases.

Proteins: Protein is essential to the health of our cells. The cells in our body are constantly being replaced and repaired. To ensue that the new cells are healthy, and the damaged ones are repaired well, we need protein. Peanuts are an extremely high source of plant protein. It should be regularly incorporated in diet for children, vegetarians and protein deficient people.

Antioxidants: Peanuts contain high concentrations of the antioxidant polyphenols, primarily a compound called p-coumaric acid and oleic acid, that not only protect the heart but inhibit the growth of free radicals, keeping infection at bay.

Minerals: A rich source of minerals like magnesium, phosphorus, potassium, zinc, calcium, sodium, etc, so needed by our body to function well, is ensured by a regular consumption of peanuts. Adequate supply of these minerals ensure a healthy heart, and ensure minimized risk of mineral deficient diseases.

Vitamins: Vitamins are important for overall growth and development. Vitamins ensure vital health for cells and tissues, and for fighting infections, etc, that in return ensure smooth functioning of our organs. Peanuts provide our body with essential vitamins, that also help in regulating metabolism, converting fat and carbohydrates into energy, and facilitating bone and tissue formation. A good source of folate, peanuts reduce the incidence of birth defects, and anemia related conditions.

The number of peanuts health benefits match the number of ways it can be consumed; shelled nuts can be eaten fresh, roasted, or boiled, salted peanuts are often sold in packets or cans, the peanut oil extracted from this legume is used as a cooking medium, and broken peanut is used to make candy bars, and yes, let's not forget the creamy, crunchy peanut butter!

Peanuts Side Effects

Excessive peanuts intake may lead to gas, heartburn, and a suddenly developed food allergy to peanuts.

A peanut allergy is perhaps the most serious food allergy you can develop. Peanut allergy sufferers are at high risk of serious allergic reactions that can actually be life threatening, even if the first episode of peanut sensitivity was not severe. If you suspect you have a peanut allergy, you need to get tested by an allergist immediately and avoid all nut products until the allergy is determined as legitimate or not.

Most people who have peanut allergies will experience a reaction within minutes of touching or eating a peanut or a product that is made from peanuts. The reaction typically starts with a tingling sensation in the mouth followed by swelling of the face, throat and mouth. It can result in difficulty breathing, an asthma attack, anaphylactic shock and death. Less severe reactions include rash, hives and upset stomach. If you have a peanut allergy, you will want to carry an Epinephrine pen to counter any episodes while waiting for emergency assistance.

If you have a peanut allergy, there is a good chance you also have a nut allergy that extends to all nuts. You will want to avoid all nut products, including pressed nut oils and any products processed on the same equipment as nuts. This allergy is so severe that even a tiny amount of peanut product can trigger a serious allergic reaction.

Some people outgrow peanut allergies, but most do not. If you were diagnosed with a peanut allergy as an infant, you have a better chance of outgrowing the allergy than if you developed the allergy after age three. Most children and adults with peanut allergies have the allergy for life. This allergy is becoming increasingly common and has become the subject of much research due to the serious nature of the condition.

Cautions on Use

Peanuts are susceptible to contamination of aflatoxin produced by a fungus, aspergillus flavus, which is very toxic and carcinogenic (causing malignant new growths that are found in skin or the lining of body organs), especially a risk factor to liver carcinoma. Once the peanut reveals a greenish yellow appearance, it is dangerous and can no longer be consumed.

Also, those who suffer from stagnancy of dampness-cold and lingering diarrhea should not eat it.

Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. Concentrations of alpha-linolenic acid are high in peanuts and other nuts such as almonds, Brazil nuts, cashews, flaxseed, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts.