Recently, it is impossible not to notice that in the field of healthy eating, the extremes are becoming more and more present. Newer theories are emerging, each of which wants to be the newest, the best and even more revolutionary. So it’s time for allergens too.

Allergic substances
At the outset, I would like to say that I would like to avoid any kind of allergens or allergenic substances. I am for limiting gluten, dairy products, and products containing phytic acid, e.g. rye. These types of ingredients should be eliminated from the diet first of all if we are allergic to them! Otherwise, we have two options – either willingly to eat white rolls, or go to the extreme side and eliminate all these products, being convinced of their bad impact on the body.

Common sense
I would not like to be misunderstood – I am aware of the drawbacks of eating foods incompatible with our bodies. However, it is good to keep the common sense. If we are not professional athletes, we are not allergic to a given ingredient, we do not suffer from digestive system problems or autoimmune diseases, we do not lose weight – a small amount of this type of substance can not harm us. There are hundreds of studies proving that among professional athletes who do not suffer from food allergies, the consumption of this type of ingredients does not cause deterioration of results or decreases in form.

However, I am disturbed by dietary extremes. Turning to extremes can even be seen when choosing healthy food. This approach implies the exclusion of really many products out of fear of pollution, etc. As this continues, we will have to stop breathing.

The matter is simple – if you are sensitive to gluten, do not eat it! However, if your body does not react badly to rye, there are no contraindications to its consumption. Do not get rid of everything from the menu right away, because as a consequence you may find that only water is allowed. However, if you have a well-functioning digestive system, once in a while you can afford some deviations from the diet. Especially if it positively affects your psyche.

Before you rule, learn about your body
I would like to emphasize once again that I am not an advocate of allergic products. I just want to emphasize that before we completely exclude any ingredient from the diet, let us determine what our body can not do with. In common sense, we can determine what is good for us, and what does not. I do not support the exclusion of certain ingredients when there is no solid and rational basis.

As for me, I do not use gluten because it makes me swollen. However, once in a while I allow myself to do this, despite indigestion. Similarly, with rye, I do not eat it, because my body reacts badly to it. I do not eat dairy products and avoid eggs. As for lactose, I do not tolerate it, but I have to drink one latte every day – fortunately, this is the amount that my body can remake and neutralize. I know my body, and as you can see, I also introduce some exclusions. Although, as you know, I happen to indulge, especially on the cheat of the meal. Everyone has to determine what and when they can, taking into account their preferences and tolerances.

Excluding allergens is not worth the following fashion. It is better to focus on the processing capabilities of the body. Remember this! Allergens have been present in food for a long time and have been sensitizing even when we had no idea about their existence. The fact that there is an increasing amount of information, specialized literature about them arises, and that lately, loudly everywhere, does not mean that they have suddenly become more harmful in action.

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Allergens in food

People are increasingly following dietetic novelties. Currently, the so-called allergen fashion. Many well-known people from the fitness industry are in favor of excluding allergens from the diet. Among other things, it is said that the consumption of gluten brings with it the same negative effects, and dairy products are pure evil, so it is best to eliminate these products from the diet. However, this is not entirely correct. Of course, some people are allergic to certain products or ingredients. Then, the use of a diet with the exclusion of an allergen is justified. But is it worth blindly following the fashion and excluding from the diet products that are widely regarded as allergens? Is it better to reach for the products we want and not to think about the health consequences?

Allergy and allergens
Allergy involves the occurrence of an immune reaction that is associated with the formation of antibodies that, when bound to the antigen, leading to the release of various substances that are so-called. mediators of inflammation. Symptoms of allergies are very diverse. There may be urticaria, angioneurotic edema, allergic stomatitis, gastro-oesophageal reflux, anaphylactic shock, allergic rhinitis, asthma, otitis media, chronic allergic reaction of the stomach and duodenum, and diarrhea. Of course, these symptoms relate only to people who are allergic to a given nutrient. Side effects after consumption of a given product should not occur in healthy people.

In Poland there is a list of products that can cause allergic reactions or intolerance reactions, these are
– cereals containing gluten, such as wheat, rye, barley, oats, spelled and their derived products;
– crustaceans and products thereof;
– eggs and derived products;
– fish and products derived thereof;
– groundnuts (peanuts) and derived products;
– soya and products thereof;
– milk and derived products;
– nuts, such as almonds, pistachios, walnuts, hazelnuts, cashews, pecans, brazil nuts, macadamia nuts and products thereof;
– celery and derived products;
– mustard and derived products;
– Sesame seeds and derived products;
– sulfur dioxide and sulfites in concentrations above 10 mg/kg or 10 ml / l based on the total SO2 content in the product;
– lupins and derived products;
– mollusks and derived products.

Types of allergic reactions
In adults, there are three types of reactions that can occur after ingestion of an allergen, they are

– immediate allergic reaction – clinical symptoms appear here immediately after ingestion of the allergen, maximum after 10 minutes. It can be both light urticaria and a serious anaphylactic shock;

– an allergic reaction of the cytotoxic type – the reaction develops in various tissues and organs. Antibodies are directed against antigens present on the body’s cells. There is a destruction of cells and activation of other mechanisms of the immune system;

– allergic-type of immune complexes – clinical symptoms may occur even after a few hours up to several days after ingestion of the allergen.

If you are diagnosed with an allergy to a particular nutrient, it is necessary to exclude it from the diet to avoid adverse symptoms. Of course, the allergy may manifest itself harmlessly, eg urticaria or skin irritation, but if the allergen is not eliminated from our diet despite the diagnosis of allergies, it is also possible to have more serious symptoms such as anaphylactic shock.

Elimination diet
The elimination diet is not only a way to detect which food component triggers an allergic reaction. It is also a way of treatment. When we find out which ingredient is allergic to our body, it is necessary to exclude it from the diet. After some time after the allergen has been discontinued, you can try to re-add it to meals, but remember to do it gradually and give it in small doses. If an allergic reaction does not occur, you can gradually increase the dose of the allergen. However, we do not need to re-enter the allergenic substance if the previous allergic reaction was quite strong.

In the elimination diet, attention should be paid to any shortages that may result from the complete elimination of a given product from the diet. Then, to avoid deficiencies, especially vitamins and minerals, it is worth reaching for products that are also a good source of this ingredient. The best solution will be to consult a dietitian.

Of course, the fact that we do not have any allergic reaction after eating food does not mean that we should not pay any attention to what we eat. It is particularly important to maintain common sense. If, for example, after eating eggs we feel flatulence and discomfort in the abdomen, it is worth reducing them in the diet. The most important is the pleasure of eating. However, if we decide to eliminate one of the products from the diet, it is worth paying attention to whether it will not cause deficiencies of vitamins and minerals. If this option arises, you may want to consider supplementing or increasing the supply of a given substance from other food products.

How to determine if you are dealing with allergies
Recently, avoiding products that are considered allergenic has become very popular. Too many people exclude certain products from their diet without a logical explanation. They follow the so-called allergen fashion. People from extremes go to extremes.

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However, before we completely decide to exclude a given allergen from your diet, it’s worth knowing your body. To do this, start a healthy, well-balanced diet. It should contain all necessary macronutrients, vitamins, and minerals. If you are a newbie in the field of dietetics, you should take advantage of the pyramid of healthy nutrition and take physical activity. If you do not feel any negative symptoms when using such a diet, there are no grounds to exclude a given product from our daily menu.

However, if you observe disturbing symptoms such as rash, hives, runny nose, stomach pains, nausea, etc., it is worth considering introducing an elimination diet. For this purpose, it is best to go to a specialist who will diagnose the problem and help us balance the diet accordingly.

Allergen recognition is often based on trial and error. In the beginning, you should exclude from the diet the most allergenic products, such as milk, eggs or grains containing gluten. Such a diet should be carried out for several weeks until the symptoms disappear completely. You can then re-enter the product you removed from the diet, such as milk. If the symptoms return, it means that the product that causes us allergic reactions is milk. Once we know what product is allergy-giving to us, it is necessary to completely exclude it from the diet to minimize the risk of adverse symptoms.

Therefore, there are no medically valid arguments for which healthy, properly nourishing people would exclude from the diet any products commonly considered as allergenic. The start of the elimination diet is recommended only to people who have an adverse allergic reaction to a given product.


Allergies to nuts – which sensitize the most and how is this allergy manifested?

It is believed that 1% of the population may suffer from nut allergy. In most cases, allergy is already visible in childhood. Most of the first reactions take place when the child is between 14 months and 2 years old. Allergy to nuts usually has a relatively severe course. Symptoms usually appear shortly after eating the allergen. 

The most sensitizing species are definitely peanuts (peanuts), then walnuts and hazelnuts, almonds and pistachios. Unfortunately, these are frequent ingredients of processed products – from pates, through breakfast products to bread. 


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Peanuts and other nut allergens 

The allergenic components of peanuts are Ara h1 and Ara h2 proteins. Although botanical peanuts belong to the legume family, their structure is very similar to the proteins of other nuts. Therefore, if someone is allergic to peanuts, they can react similarly to other peanut snacks. Raw and roasted nuts have higher allergenic properties than cooked and fried peanuts. Strongly allergenic products also include hazelnuts and Italian as well as edible chestnuts. 

Symptoms of nutty allergy 

Allergy to nuts can be manifested by skin changes (eg rash, urticaria and redness). Depending on the severity of the allergy and the amount of nuts eaten, more disturbing symptoms may appear, such as bronchospasm, sneezing and rhinitis. In relation to allergens, the digestive system is also not indifferent, which manifests itself with abdominal pain, diarrhea or other gastrointestinal disorders. 

A characteristic symptom of nut allergy is the oral allergy syndrome, the course of which includes swelling of the lips, throat and mouth of the tongue. The appearance of edema is preceded by burning or tingling. The most dangerous is anaphylactic shock. People who are at risk should carry a pre-filled syringe containing adrenaline. Anaphylactic shock is a life-threatening condition. Symptoms of nut allergy may be exacerbated by exercise, alcohol and the use of acetylsalicylic acid-containing medicines. 

Cross allergy – what is it? 

We are dealing with cross-allergy when the IgE antibodies produced by the allergic organism primarily to one allergen, recognize a similar protein from another allergen (one should distinguish the phenomenon of cross-allergy and the coexistence of allergy to several allergens). In people allergic to certain allergens, allergy symptoms may also appear under the influence of nuts and peanuts often cross-react with pollen, stone fruit (plum, peach), peas, celery, with raw tomato, latex, and the proper nuts often react cross with birch pollen, hazel, common ground, with stone fruit (plum, peach), kiwi, with flours (rye, wheat, oats), sesame, poppy seeds. 

Diagnosis of nut allergies 

Allergy to nuts is usually diagnosed after the patient develops symptoms characteristic of food allergies. The methods used to determine allergens are used, among others, skin prick tests, blood tests and provocative tests. The first of the tests consists in applying to the skin of a sick person a small amount of a preparation containing allergens derived from nuts. Then the skin is observed. If the patient is allergic, symptoms such as pruritus and redness will appear. The second test consists in taking a blood sample, which is then tested for the content of IgE antibodies and specific antibodies. The result of this study does not always allow you to make the final diagnosis. Provocative tests are very risky and can only be carried out in a hospital setting. They consist in controlled administration of a substance to the patient, which is suspected of causing allergy (in this case they would be nuts). 

Nuts only from the age of 3 

Due to the fact that nuts are a food with highly allergenic properties, they should not be served to children under the age of 3. Recent scientific reports may change this recommendation and move this age limit. Late introduction of nuts to the child’s diet may reduce the risk of acquired allergy, but this does not exclude it. Nut allergy is very difficult to treat – it requires the elimination of all products that contain them. For patients it means continuous reading of the labels (checking information about the presence of allergens in the product, but also information about whether the product may contain allergens) and avoiding restaurants where they can not get information on the content of nuts for the selected dish. Even traces of nuts can be harmful to them. 


You can read also: Peanuts – evil incarnate ?


Allergies in the restaurant – restaurateurs should be on guard

Consumers suffering from food allergies are required to inform the person who accepts the order. Therefore, the responsibility of this person is excellent knowledge of the ingredients of the dishes served. 

The problem of food allergies in recent years has increased significantly – there are more and more cases of allergy to various foods. Therefore, restaurateurs should be on guard and just in case ask the customer ordering whether he is allergic or preventively inform about the content of potential allergens in the dish. Is this not an exaggeration? Perhaps, but the courts issue very strict judgments regarding the protection of health and life of consumers. 


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Peanuts – one of the most common allergens 

An example of such a judgment is that the owner of a British restaurant is found guilty of the death of a client who consumed a curry prepared with the addition of groundnuts for which he was allergic. The client informed about his allergy, but the officially chosen dish was to be prepared from almonds. A restaurateur wanting to cut costs has used a cheaper substitute for peanuts. The man died due to anaphylactic shock after eating the ordered dish. The decisive circumstance was that the man clearly indicated when ordering that the dish could not contain peanuts. Without this annotation, the judgment of the English court could have been completely different. 

Not just nuts 

Anaphylactic shock is the most dangerous form of food allergy. In most cases, fortunately, mild skin and gastrointestinal symptoms appear, requiring a doctor’s visit and the use of medications to alleviate ailments. The allergist is obliged to inform the person receiving the order about what he is allergic to. Otherwise, he can not claim damages effectively because the restoration can not be attributed to the restoration. 

Reimbursement, or compensation 

The aggrieved restaurant client may apply for reimbursement of treatment costs. Two documents – a medical certificate from the day of the visit and a receipt from the restaurant – from the same day are enough to prove that there was an allergy due to the fault of the restaurateur. You have to prove that the waiter was informed about the allergy. Among other things, for this reason, it is worth going to a restaurant with family or friends. The injured client may apply for a refund 

– access and visits to the doctor 

– purchase of medicines 

– others related to treatment 

In addition, the patient who is on sick leave loses part of the income. Evidence, i.e. receipts, invoices and pay slips are needed to prove the amount of compensation. As a rule, the restaurateur goes back to his own pocket. However, it may happen that the compensation will be paid by the insurer. 

Third party liability insurance for restaurateurs 

Restaurateurs are not obliged to insure against civil liability for doing business. Nevertheless, some prefer to blow on cold. The liability insurance does not always cover the costs of compensation, because the insurer is not always obliged to pay it – the insurance company is not liable for all circumstances. Restaurateurs should be on the alert and follow the changing regulations, especially the EU ones. 

Passing the obligation on restaurateurs 

Restaurateurs are obliged to inform their clients about potential allergens occurring in their meals from December 13, 2014 – then came into force Regulation No. 1169/2011 of the European Parliament and of the Council of 25 October 2011 on the provision of food information to consumers, owners of all eating places. Information about allergens should be included in the menu sheet in the appropriate position either on a separate sheet or on the information board. 

Restaurateurs, owners of bars and cafes should post information about typical allergens in the menu. The composition of the dish should be given only if it includes any products that are classified as allergens. As an example, you can point to crustaceans and molluscs (seafood), fish, nuts, milk, eggs, celery, soy, gluten, mustard, sesame, lupine, sesame, sulfur dioxide. 


You can read also: Peanuts – evil incarnate ?


Allergy to fish – sources, symptoms and treatments

Fish are a healthy product, however, like some vegetables and fruits, they can cause allergies. An allergic reaction is caused in children and adults by parvalbumin – a protein found in fish. Fish allergy is the most common in countries where fish is a basic element of regional cuisine. Fish allergy occurs in about 2% of the population. 


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The main symptoms of fish allergies include gastrointestinal problems, asthma, urticaria and Quincke’s edema. In some cases, anaphylactic reaction may occur. Symptoms of fish allergies may occur a few minutes after eating fish, or only after about 24-48 hours. Employees of fish processing plants, because of their constant exposure to fish dust and fumes, are at risk of catching fish allergies. Allergy to fish is most often caused by parvalbumin (around 95%). Due to the similar amino acid sequence in parvalbumin in various fish species, the allergy can be sensitized to many species of fish. 

Causes of allergies to fish 

Allergy can be caused by both freshwater and marine fish. The most sensitizing fish include cod, herring, sprat, eel, carp, perch. People who are allergic react to both fried and boiled fish. Heat treatment, even the most advanced in terms of the processing temperature achieved, such as frying, grilling or baking do not cause the breakdown of parvalbumin. Parvalbumin is found in white muscle tissue. Therefore, the least sensitizing fish are dark meat, including fish saw, salmon and tuna. 

Symptoms of fish allergies 

Symptoms of fish allergies can be associated with skin changes such as redness and urticaria. Occasionally swelling of the face or lips appears. On the day after the day of consumption of fish, the atopic dermatitis may become more severe 

. Gastrointestinal symptoms accompanying allergies to fish include vomiting and nausea and diarrhea. Gastric complaints can have a very sharp course and show a strong diarrhea with an admixture of blood. The syndrome of these symptoms is referred to as intestinal inflammation due to food-derived proteins (FPIES). Both asthma, wheezing, breathing problems, cough and rhinitis in the course of fish allergy appear relatively rarely compared to other symptoms. Dyspnoea more often testify to Quince’s edema. 

Undesirable reactions to fish are not always the result of allergies to fish. The reaction may be a pseudo allergy – then the immune system does not take part in the reaction. Some fish species contain a lot of histamine can also trigger the release of histamine in the body, which manifests, for example, urticaria, intestinal cramps, or swelling. Pseudo allergic reactions may also be caused by the presence of heavy metals or a bacterial infection resulting from too long or improper fish storage and. When eating fish, one should also be aware of the allergy to the parasite from the cluster of nematodes – Anisakis simplex. 

Symptoms of allergy in children 

In the youngest patients, a fish allergy can be manifested by vomiting, intense rehydration, diarrhea, colic and abdominal distension. Impaired nutritional status associated with allergy is manifested by slowing down the rate of growth and inhibition of weight gain. Symptoms of respiratory allergies include sapka, runny nose, difficulty in breathing and wheezing in the chest. Fish allergy can also cause atopic dermatitis (so-called protein blemish), swelling of the lips and urticaria. Children are like adults who are exposed to anaphylactic shock. 

Dangerous anaphylactic shock 

In people with severe allergies, the intake of fish can lead to a dangerous symptom – anaphylactic reaction. After just a few minutes from eating fish food, the allergic person may develop dyspnoea, circulatory problems, loss of consciousness, collapse and apnea. In the event of anaphylactic shock symptoms, an ambulance should be called immediately. 

Diagnosis of fish allergies 

Fish allergy can develop at every stage of life. Food allergy of childhood to fish disappears with age in few children and adolescents. An allergic reaction often arises in adolescents who for years have eaten fish and have not been accompanied by any symptoms. In 40% of cases, fish allergy becomes active only in adulthood. The diagnosis can be confirmed by various diagnostic methods, such as the prick skin test and the study of specific IgE antibodies in blood serum. If, after the above tests, there are still doubts about the allergy to the fish, a provocative test is carried out. If after the oral challenge test the result is positive, the patient is given an elimination diet. A negative result of an oral provocation test suggests that additional tests be performed on the content of toxins and parasites. 

Treatment of fish allergies 

The basic method of treatment of fish allergies is to avoid consuming fish species, on which allergy has been confirmed by research. Even the fumes created during fish cooking may show allergy symptoms. Cutlery that has been in contact with fish may also cause allergy symptoms. Accidental contamination of fish with other products is declared by producers – the packaging is placed on the label (it may contain traces of fish). 

In the event of allergic symptoms to the fish, you can use antiallergics. The allergy should have a first aid kit prescribed by a doctor. Sick people should inform people in their immediate environment about their allergies and possible symptoms. Avoid fish products and products that could contain fish and fish products, surimi and dietary supplements (omega-3 acids derived from fish) containing fish oil. For people who are highly sensitized, it is recommended to completely opt out of visiting the restaurant. 

Unfortunately, the attempts of immunotherapy with regard to fish allergies taken in the past have not brought the intended results. They were also not safe enough. Since 2009, studies have been underway to develop a vaccine for subcutaneous immunotherapy in fish allergy under the direction of Ronald van Ree as part of the Food Allergy Specific Immunotherapy project. The project also involves the Department of Immunology, Rheumatology and Allergy Medical University of Lodz, which in 2015 began to study the effectiveness and safety of the developed vaccine (A. Drewnik, ML Kowalski, Allergy to fish, in Allergy Asthma Immunology 2016, 21, pp. 88-95). 

Reducing the risk of allergy 

In order to reduce the risk of allergies in children, the child can be exclusively breastfed for the first six months of life, and for the following months continue breastfeeding combined with the introduction of complementary foods. Children belonging to the group of increased risk of allergy (occurrence of allergic disease in parents or siblings) should be fed in the first half-year of life with breast milk and protein hydrolysates – special mixtures that reduce the risk of allergy. 

There is no scientific evidence that delayed introduction of potentially allergenic foods – fish and seafood – reduces the risk of allergy. Similarly, the elimination diet during pregnancy also does not reduce the risk of allergy in the child, and may lead to nutritional deficiencies in the mother, so it is even a threat to the health of the child. There is also no evidence that the elimination diet during lactation prevents the occurrence of allergies in the child. 


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Enjoy the bean while it is!

Broad bean nutritional value 

Do you know that wild beans grow in Africa? In Poland, broad bean appears at the beginning of summer and, like other legumes, it is a treasury of nutritional value. It contains a lot of protein, fiber and low in calories (100 g is just 66 kcal and about 6 g of fiber, which helps to protect the mucous membrane of the large intestine from toxic substances). It has also been shown to reduce blood cholesterol because it binds bile acids in the large intestine. 


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Broad bean is rich in isoflavones and plant sterols. Isoflavones, such as genistein and daidzein, act protectively on the breasts, protecting them against cancer. Broad bean is characterized by a high concentration of an amino acid called levodopa (a precursor to dopamine), which acts as a neurotransmitter in the brain, but also raises testosterone levels and increases the synthesis of growth hormone. 

Delicious hummus from broad bean. Will you be tempted? 

Broad bean has a high nutritional value, it provides a lot of B vitamins 100 g fresh grain contains 423 micrograms or 106% of the daily requirement for folic acid. 

In the broad bean seeds we can also find vitamin B6 (pyridoxine), thiamine (vitamin B1), riboflavin and niacin. Most of these vitamins function as coenzymes in the reactions of the cell in the transformation of carbohydrates, proteins and fats into energy. 

What beans to buy? 

Very young broad beans, like sugar peas, can be eaten raw. Mostly sold beans are already shelled and stored in sealed plastic bags. It is not known if it is fresh and therefore it is best to buy it in pods. They should be intensely green, without discoloration and mold. 

How to store broad beans? 

Broad bean in the fridge retains its nutritional value for about a week. It can be eaten as a snack, it is also a great ingredient in salads. Unfortunately, it causes bloating and excessive fermentation in the gut. The way to eliminate excess gases is the addition of ginger, kelp or spice cumin, cumin or laurel leaf. 

How to cook broad beans? 

Bloating and gases are caused by oligosaccharides in grains, which unfortunately are not digested or broken down by intestinal bacteria. So to avoid stomach sensations, you can eat a glass of cooked beans (3 g oligosaccharides) at one time or cook the seeds properly. How to do it? 

You should pour the beans very hot water, leave for an hour, pour out the water and cook again in new water, salting at the end of cooking. Some recommend cooking it with the addition of fennel, especially if someone does not like the smell of boiling broad bean, but also lemon juice, sugar, herbs. So prepared it will work well in a salad with broad beans. If the broad bean is young (small, with a delicate, green skin), cook it for several minutes – preferably steamed. The older broad bean needs to be cooked for several dozen minutes to be soft (30-50 min.). It’s best to check every now and then, if it’s ready. 

Broad beans – who can hurt? 

Bean is not for people who suffer from gout (due to the presence of purines), tend to form oxalate stones in the kidneys and problems with the digestive tract. 

Broad beans may also occasionally cause serious allergic reactions, known as favism. Disease symptoms occur in people who have a mutation in the G6PD gene after exposure to various environmental factors, the most important of which are medicines, the intake of broad beans (Vicia faba) and contact with its pollen. 


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Peanuts (peanut) – properties and nutritional value of peanuts

Peanuts, which are popular peanuts, have unique properties and nutritional values, most of them contain the most protein from all nuts, which is used, among others, in bodybuilding, and peanuts are a proven aphrodisiac, but peanuts can cause allergies. that’s why pregnant women should give up on them, check what are the properties of peanuts.

Peanuts stand out with their properties and nutritional values ​​against other nuts.Brazil peanuts have the most protein of all nuts, and have a record amount of vitamin B3 (niacin.) In addition, they are a valuable source of fat ( mono- and polyunsaturated fatty acids), fiber as well as vitamins and minerals (especially potassium) However, particular attention should be paid to polyphenols (mainly resveratrol, quercetin, kaempferol, rutin and ellagic acid) contained mainly in the pink and tart flavored peel. , tocopherols and flavonoids, because they have the ability to neutralize free radicals.

Peanuts – a wealth of protein

Peanuts botanically belong to the legume family, which explains why they have the most protein of all nuts, 25.8 g / 100 g. This is much more than other legumes, such as beans, chickpeas or lentils. this peanut can be found in the vegetarian diet, but not only, one of the amino acids in the peanuts is arginine, which is responsible for the increase in muscle mass, which is why the peanuts are also used in bodybuilding.

Peanut Butter Crunchy

Peanuts – soothe the nerves, relieve stress

Peanuts have the most niacin (vitamin B3 or vitamin PP) of all nuts – 12 mg / 100 g (although some sources say that even 17 mg / 100 g.) Therefore, 100 g of peanuts cover over 85% daily requirement for vitamin B3 in adults (14mg / day) and over 100% of the daily requirement for this substance in children (6-10 mg / day – children aged 1-3 years, and 8-16 mg / day – children aged 4-8).

Vitamin B3 primarily supports the nervous system – it soothes the nerves, relieves stress, makes it easier to fall asleep, etc. It is even administered to patients with depression and mental illness, so if you feel constant tiredness and weakness, do not cope with stress, suffer from insomnia or because of migraine headaches, reach for the peanut.


Here you can read: Niacin – a few words about vitamin B3


Peanut for atherosclerosis and hypertension

Niacin contained in peanuts also contributes to lowering the concentration of bad LDL cholesterol and supports the production of good HDL cholesterol, and thus prevents atherosclerosis .It is worth to know that vitamin B3 in large doses – above 1 g / is also used in the treatment of atherosclerosis.Antemidia-related properties also have essential fatty acids (EFAs), which are also not lacking in fistaszkach.In this regard, peanuts can prevent heart disease associated with atherosclerosis, such as coronary heart disease, heart attack or stroke It has been scientifically proven that people who eat nuts in various forms 5 times a week are over 20% less likely to develop heart disease.

Besides, peanuts are a treasury of potassium (up to 705 mg / 100 g.) High content of this element allows to maintain normal blood pressure and protects against hypertension – a civilization disease that affects every third adult Pole, and thus 10.5 million people in our country.

Peanut can cause sensitization. Allergy to peanuts

Both peanuts and the butter produced from them are very strong food allergens.They can even lead to anaphylactic shock, which can lead to death.Its risk is very high, because peanuts belong to allergenic foods that most often lead to death!It’s good to know that roasted peanuts more easily than raw produce an allergic reaction.Therefore, they should not reach for them, among otherspregnant women.

In turn, peanut oil, if it is obtained correctly and does not contain proteins, does not cause allergies.

Peanuts and diabetes

In addition to keeping the level of bad cholesterol in check, the peanut also reduces blood sugar levels, and therefore can prevent the development of insulin resistance and type 2 diabetes.

In turn people who are already struggling with this disease, can confidently reach for the peanut, because they have a low glycemic index (IG = 15).


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