Peanuts, or groundnuts, are edible legumes with a botanical name Arachis hypogaea that grow in pods underground. They originated in South America and spread globally, becoming a significant crop valued for their high nutritional content, including protein, fiber, and healthy fats. Though they are a legume like peas and lentils, their nutritional profile is often compared to that of tree nuts.

The scientific name for the peanut is Arachis hypogaea. This is a binomial name, with Arachis being the genus and hypogaea being the species. The name hypogaea is a reference to the plant's unique characteristic of its pods developing and maturing underground.

History and Origin

Peanuts originated in South America, where they were first domesticated in what is now Peru around 7,600 years ago. Portuguese traders then spread them globally, introducing them to Africa, Asia, and eventually North America. Today, peanuts are cultivated in tropical and subtropical regions worldwide and are a valuable source of nutrition.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Heart health - Peanuts are beneficial for heart health due to their rich content of heart-healthy monounsaturated and polyunsaturated fats, protein, fiber, vitamins, and minerals. Regular consumption is linked to a reduced risk of cardiovascular disease by helping to lower blood pressure, improve cholesterol levels, and reduce chronic inflammation.

Rich in antioxidants - Peanuts are rich in antioxidants like vitamin E, niacin, and polyphenols, including resveratrol and p-coumaric acid, which help neutralize harmful free radicals in the body. These antioxidants, particularly those found in the peanut skin, may contribute to various health benefits, such as reducing inflammation and protecting against chronic diseases like heart disease and cancer. Roasting peanuts can even boost the concentration of some antioxidants, like p-coumaric acid.

Brain function - Peanuts can benefit brain function by improving cerebrovascular function, memory, and stress response. They support brain health through compounds like polyphenols, unsaturated fats, and L-arginine, which enhance blood flow and provide neuroprotective effects. Recent research also indicates potential benefits for the gut microbiome, which can, in turn, affect the brain.

Weight management - Peanuts can support weight management due to their high protein, fiber, and healthy fat content, which promotes satiety and helps control appetite. Studies show that incorporating a moderate amount of peanuts into a weight-loss diet can lead to comparable weight loss to traditional low-fat diets and may also improve blood pressure. For best results, choose raw or dry-roasted, unsalted varieties and be mindful of portion sizes, as peanuts are calorie-dense.

Blood sugar control - Peanuts help control blood sugar due to their low glycaemic index (GI) and high content of protein, fiber, and healthy fats, which slow carbohydrate absorption and prevent sharp blood sugar spikes. They also provide magnesium, which is vital for blood sugar regulation. For best results, opt for plain, unsalted peanuts in moderation (about one ounce or 28 peanuts per serving) and be mindful of portion sizes.

Bone and muscle health - Peanuts support bone and muscle health by providing protein for muscle growth and repair, and minerals like phosphorus, magnesium, and manganese for bone formation and tissue maintenance. Copper from peanuts also aids in bone and blood vessel health, while vitamin E provides antioxidant protection for cells.

Digestive health - Peanuts can benefit digestive health by supporting a healthy gut microbiome, as they are a good source of fiber that feeds beneficial bacteria and promotes regular bowel movements. Studies show peanuts can increase beneficial gut bacteria and support the production of short-chain fatty acids, which are important for health. However, consuming them in moderation is key, as excessive intake of high-fiber foods can cause gas and bloating in some individuals.

Slowing down cellular aging - A recent research suggests that daily consumption of roasted peanuts with their skin may help slow cellular aging by protecting telomere length, which is linked to a lower risk of age-related diseases. This effect was not observed with peanut butter, possibly due to processing that alters beneficial compounds. Peanuts contain antioxidants, healthy fats, and other compounds that may contribute to this cellular protection.

Peanuts – From Wikipedia, the free encyclopedia

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