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).


You can read also: Nuts – learn about their health properties

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Cashews (cashew nuts) have a lot of nutritional value and health properties

Cashews (cashews) have a lot of nutritional value and health properties. These nuts, with a delicate, sweet taste, can prevent the development of type 2 diabetes, which has been scientifically proven. In addition, a handful of cashew nuts a day will help you get rid of extra kilos. cashews work.

Cashews are the fruits of the Western Cashew (also known as the Western Nuclear – Anacardium occidentale L.) – a species of tree in the nanander family that is a close relative of mango. Cashews come from tropical areas of South America (mainly from Brazil). These kidney-shaped nuts (hence their name), they are also grown in India, Vietnam and Central Africa.The Brazilian variety has a larger size and is characterized by a sweet taste, while those originating from Indian crops are smaller, more crunchy, but less sweet.

Cashew nuts can protect against the development of type 2 diabetes

Scientists from the University of Montreal (Canada) and the University of Yaoundé (Cameroon) convince us about it, the results of which were published in the journal Molecular Nutrition & Food Research. Their research shows that the extract of cashew nuts stimulates the process of glucose absorption by muscle cells, and hence – the sensitivity of tissues to insulin is improved .. The researchers also examined extracts from other parts of the plant, but it turned out that they do not give such a good effect.

Cashews can also include diabetics in the diet, because the glycemic index of these dried fruits is low and 15.

Cashew nuts will prevent hypertension and heart disease

Cashew nuts support the work of the cardiovascular system, among others thanks to the content of essential fatty acids, which prevent the elevation of cholesterol and triglycerides, as well as care for the condition of blood vessels .. In addition, cashews are a potassium treasure (660 mg / 100 g ), which lowers blood pressure and makes the heart beat regularly, you can also find magnesium (292 mg / 100 g), which widens the arteries and protects against heart attack. In addition, cashews contain vitamin K (34.1 μg / 100 g ), which is involved in maintaining the correct concentration of coagulation factors.

It’s good to know that cashews (like other nuts) are recommended in the DASH diet, or diet to prevent hypertension.

Cashew nuts for nervous

Cashew nuts support the functioning of the nervous system, because they are a source of B vitamins, especially niacin (1.062 mg / 100 g), which soothe nerves, add energy, and improve concentration and memory.

Cashew nuts and slimming – how many calories do cashews have?

Cashews are one of the fewer calories – 100g provides 553 kcal. It’s still a lot, but it can still be part of a slimming diet. Researchers whose research results were published in the American Journal of Clinical Nutrition argue that a handful of nuts per day (including cashews) to minimize the feeling of hunger and the layer of fat around the abdomen. Nuts raise the level of serotonin in the body, which both reduces appetite and significantly improves the mood.In addition, cashews contain unsaturated fatty acids that promote weight loss .

It’s good to know that cashews are on the diet of Dr. Ornish’s diet – it’s a high-carbohydrate diet based on plant foods that can kill up to 5 kg in a month.The cashews are in the second group of food products (according to Dr. Ornish’s division), which can be eaten during the diet – healthy vegetable products, but containing more fats.

Cashew nuts for healthy hair and nails

Cashew nuts contain selenium and zinc, which allow to preserve beautiful hair and nails. Due to the content of the latter, cashews are recommended for people who are struggling with weak and greasy hair, because zinc absorbs sebum and prevents hair loss.


You can read also: Nuts – learn about their health properties


Are nuts fattening or helping to lose unnecessary kilograms?

Nuts helpful in dropping unnecessary kilograms

Do nuts fatten or help you lose unnecessary kilograms? People on a diet usually stick to nuts from the distance, unnecessarily, because nuts can effectively help in losing unnecessary kilograms.

Nuts are a rich source of unsaturated fatty acids, vegetable protein and fiber, They provide valuable B vitamins, vitamins protecting against free radicals such as vitamins A and E. They are also a source of minerals – the most important of them are magnesium, potassium, iron, calcium and zinc These ingredients affect normal metabolism and reduce the feeling of hunger if they are delivered in the right amount.In addition, the nuts contain valuable biologically active plant substances, such as polyphenols, of which flavonoids have a scientifically advanced action to counteract the development of metabolic diseases and limit the The healthiest diets, like the Mediterranean diet, recommend eating a handful of nuts daily, which is approximately 30 g. However, due to the high calorie content and fears of excessive kilos, many people refuse to takeIt turns out that it is unnecessary.

Do nuts fatten?

Energy diet higher, for example, by 3500 kcal (eg 350 kcal for 10 days) than the energy expenditure of the body will increase the fat content in the body by an average of about 0.45 kg  – you can read in the manual for dietetics. Such knowledge is passed on in schools and colleges, but is calorie equal to calories? It turns out that no, at least not in the case of nuts.

Scientists from various research centers around the world have found out that their work has been published in the Asia Pacific Journal of Clinical Nutrition. 20 different medical trials were compared in the review study. Observed, inter alia, the influence of nuts on weight gain The results of the study turned out to be surprising, in many of them no weight gain was observed or it was statistically insignificant.


Here you can read: The role of fat and its properties in the diet


Are peanuts or Italian fattening?

Scientists from the University of Navarra in Spain came to similar conclusions, adding 3 handfuls of peanut per day to the study’s diet, according to the formula, they should weight around 3.6 kg during the test. As it turned out, this amount of extra calories contributed to the increase in body weight by only less than a kilogram.3

A similar discovery was made by American scientists from the School of Public Health, Loma Linda University.4 For 6 months they studied a group of people who consumed a handful of walnuts daily, according to specialists, they should weigh 5.3 kg. Meanwhile, at the end of the study their weight she showed an average of only 0.4 kilos more than at the beginning of the test, which is much less than expected.

In another test, American scientists from the University of California recommended subjects eat one to two handfuls of walnuts daily for 6 weeks, no differences in body weight were noted, then the subjects switched to a low-fat diet and lost weight. from one to two handfuls of nuts a day, no changes in the weight of the subjects were noted.

Can almonds contribute to weight gain?

Researchers from the already mentioned Loma Linda University in another study, which lasted 6 months, added 320 kcal extra to the daily energy balance, which came from almonds, in which case the weight and mathematical equations of calorimetry also failed, adding 40 to the diet 50 pieces of almonds per day should cause an increase in body weight of over 7 kilograms, it turned out that the subjects did not exceed 0.11 kg of body mass gain, the change was statistically so small that it should not even be taken into consideration. because they are hundreds of extra calories consumed regularly every day.

A study by specialists from the Pennington Biomedical Research Center, Louisiana State University (US) also noted a slight increase in weight after being included in the almond diet, which was five times lower than expected, but this included other changes in the diet, so it does not such a reliable view of the situation.


You can read also: Brazil nuts and their properties


Hazelnuts – properties and nutritional values

Hazelnuts, like other nuts, have numerous properties and nutritional values, so it is worthwhile to be permanently in the daily diet.

Hazelnuts, like other nuts, have numerous properties and nutritional values, but on the background they are distinguished by a large content of vitamin E, or vitamin of youth and fertility. That is why hazelnuts are recommended for potency. fight with unnecessary fat, especially with the so-called tire. Check what else hazelnuts do.

Hazelnuts, or fruit of hazel, like other nuts, have numerous nutritional values ​​and healing properties, but attention is paid to the large content of vitamin E (15.03 mg / 100 g), or the vitamin of youth and fertility. In hazelnuts you can also find a lot of B vitamins that strengthen the nerves, potassium, which reduces blood pressure, and calcium and phosphorus – elements that are responsible for strong bones and teeth.In hazelnuts there is also a lack of essential fatty acids (EFA), especially monounsaturates, In turn, modern phytotherapy recommends hazelnuts for cough, just add chopped nuts to milk or water with honey and mix it, while leaves and bark of hazel make a decoction for external use, which in folk medicine is considered a remedy for varicose veins.

Hazelnuts against hypertension, atherosclerosis and blood clots

Hazelnuts are a treasure trove of potassium (680 mg / 100 g), which regulates blood pressure, also contain a lot of fiber (9.7 mg / 100 g) and unsaturated fatty acids that lower the level of bad cholesterol, and raise the level of this good HDL, thereby preventing the development of atherosclerosis. Hazelnuts, like all nuts, are also rich in arginine – an amino acid that transforms into nitric oxide in the body, thereby increasing the light of the blood vessels by relaxing their smooth muscles. the vitamin E contained in them prevents the platelets from sticking together and thus prevents blood clots, so hazelnuts can be included in the diet to prevent cardiovascular diseases.


Here you can read: Nuts – learn about their health properties


Hazelnuts for potency

Hazelnuts are a rich source of vitamin E, which is called a fertility vitamin for a reason, because it is essential for the proper functioning of reproductive organs, its deficiency reduces the secretion of gonadotropin hormone, which contributes to the degeneration of sperm in men.

Vitamins from group B, which are also missing in hazelnuts (especially niacin, or vitamin B3 – 1,800 mg / 100 g), also have a positive effect on potency and fertility, because they support the secretion of sex hormones.

Hazelnuts for strong nerves

B vitamins are also responsible for the proper functioning of the nervous system, improved memory and efficient thinking.More similar functions are magnesium (163 mg / 100g), which is also present in hazelnuts. nervous tension, stress and mental fatigue.

Hazelnuts for slimming

Hazelnuts, although they have a lot of calories (628 kcal / 100 g) and fat (60.75 g / 100 g), should be included in the slimming diet, because, as the scientists argue, fat tight in nuts does not fatten. On the contrary – runs In the body, accelerating fat burning processes In the case of hazelnuts, faster burning applies especially to the so-called oponki – thanks to the dominance of monounsaturated fatty acids.

Therefore, hazelnuts can help slimming (they will work especially in the diet for a flat stomach), but only if they are consumed in moderate amounts and instead of a meal, not as an additional snack.


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Macadamia nuts – properties, nutritional value and application

Macadamia nuts (macadamia) have a lot of nutritional value and health properties, these nuts with a delicate, buttery taste can help prevent civilization diseases, such as diabetes or heart disease, and macadamia nuts have found their way into the kitchen, and the oil obtained from them – in cosmetics.

Macadamia nut (macadamia) has unique properties and nutritional value. Of all nuts, macadamia nuts contain the most fat, most of which are unsaturated fat, whose regular consumption positively affects health. In macadamia nuts, you can also find a large amount of regulating the potassium pressure. , responsible for the strong bones of phosphorus and the nervous system of niacin, besides macadamia nuts have a unique, delicately buttery flavor, thanks to which they have been used in the kitchen. – crushed nuts pretend to crack during transactions to expose gangsters.

Macadamia nuts – how many calories do macadamia nuts have?

Macadamia nuts are the most fat (over 75% consist of fat) and the most calorific nuts – 100 g deliver as much as 718 kcal. They can be compared only to pecan nuts, which in 71% consist of fat and provide 691 kcal (in 100 g). The third most calorie nuts are Brazil nuts (67.10 g fat and 659 kcal per 100 g).

1 macadamia nut weighs 3 g and delivers less than 22 kcal.

Most fats in macadamia nuts are healthy unsaturated fats that help maintain proper cholesterol levels and have a beneficial effect on the cardiovascular system – they protect against ischemic heart disease and heart attack, and play an important role in maintaining normal brain function. Fats also help … lose weight. Scientists have long recognized that people who eat nuts are usually thinner than people who do not include these foods in their diets, which is why they can be eaten even on a slimming diet – you just have to remember to measure.


Here you can read: The role of fat and its properties in the diet


Macadamia nuts dangerous for dogs

Macadamia nuts are healthy for humans, but poisonous for dogs. Eating even one nut by your pet can cause symptoms such as walking disorder, fever, vomiting and even death.It is presumed that the toxins contained in macadamia nuts are responsible for this.However, it is not known what toxins are and why they pose a threat to the health and life of dogs.Other nuts are not poisonous for dogs, but they should not be given to an animal because they are greasy and hard to digest, which can cause stomach problems in the pet.

Macadamia nuts reduce the risk of … death

A step further went scientists from the Dana-Farber Cancer Institute, Brigham and Women’s Hospital and the Harvard School of Public Health in Boston (USA), who claim that eating regular macadamia nuts, as well as other nuts, reduces the probability of death from various reasons, up to 20%.

The most obvious benefit seems to be a 29% reduction in the likelihood of death as a result of heart disease.However, we also observed a significant reduction in mortality – 11 percent.- as a consequence of cancer – said co-author of the work Charles S. Fuchs.¹ These are very reliable data, because the study was conducted for 30 years in a group of nearly 120 thousand.people who regularly filled out questionnaires on eating habits.

It has long been discovered that people who regularly reach for nuts, the risk of heart disease, type 2 diabetes, atherosclerosis, colon cancer and other dangerous diseases are much smaller, so that the walnuts allow you to enjoy health and a longer life.

Macadamia nuts and pregnancy

According to scientists from Dana-Faber Children’s Cancer in Boston, pregnant women should eat nuts, they found that the children of mothers who ate nuts during pregnancy are less likely to have allergies to this food. one third is less often if their mothers were eating nuts during pregnancy. Brano considered Brazil nuts, hazelnuts, Italian, macadamia, pecans, almonds, pistachios, cashews and peanuts.

However, not everyone shares this view, other studies suggest that the consumption of nuts by pregnant women does not affect the occurrence of allergies in their offspring, or on the contrary – promotes allergies.

So what is the official position on eating nuts during pregnancy? Current international recommendations do not recommend eating nuts during pregnancy or against it.

Macadamia nuts – use in the kitchen

Macadamia nuts, due to their creamy flavor, are often used for baking cakes, cookies and sweet creams, but they also blend well with garlic and anchovies, and in the kitchen you can also use macadamia nut oil, such as salads.

Macadamia nuts – use in cosmetics

Macadamia oil regenerates the skin, rebuilds the lipid layer of the epidermis and prevents the loss of water from the skin, intensively moisturizes, makes it more elastic, softens and smoothes, and can be used for the whole body.


You can read also: Brazil nuts and their properties

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Why you should eat nuts?

Eating nuts reduces two of the five markers of the metabolic syndrome (a group of factors that increase the risk of heart disease and other health problems, such as diabetes and strokes), confirms the new scientific work.

The metabolic syndrome is diagnosed when the patient has three of the following risk factors for low levels of good cholesterol, high triglycerides, high blood pressure, high blood sugar, and a large waist circumference.

Researchers have proved that regular consumption of natural nuts has a significant effect on the decrease in triglycerides and blood sugar levels.

Dr Sievenpiper confirmed that the greatest reduction in triglycerides and glucose in the blood was evident when nuts replaced refined sugars and saturated fats. He also said that eating nuts has no negative impact on other metabolic syndrome risk factors such as weight gain, although the nuts are quite caloric. Nuts are also high in fat, but they are unsaturated fats.

Proven health benefits associated with the reduction of metabolic syndrome factors refer to almonds, brazil nuts, cashews, chestnuts, hazelnuts, pecans, macadamia nuts, Italian and pistachios. They do not include peanuts.

In randomized controlled trials, patients ate about 50 grams of nuts a day.

Fifty grams of nuts can be easily incorporated into the diet as a snack or as a substitute for animal fats and refined carbohydrates, said Dr Sievenpiper.

The US Food and Drug Administration has confirmed that regular eating of nuts reduces the risk of cardiovascular disease. Nuts are also recommended in the Mediterranean diet, DASH (diet for lowering blood pressure), diet to prevent cardiovascular diseases and reduce “bad cholesterol“.


Healthy fats – 7 best sources

Fats are returning to favor as ingredients that bring a lot of benefits, including for the circulatory system. Until recently, they were demonized, but today we know for sure that especially vegetable fats, not only are high-energy fuels, but I can act pro-healthy. Here are six sources of healthy fats that should not be avoided in a balanced diet.