Groundnuts are one of the best sources of proteins. These are among the first few domesticated food legumes by the man. Furthermore, Groundnuts are also called peanuts, monkey nuts, pignuts. Peanuts are the staple ingredients of the Indian kitchen.
The peanuts are crunchy, aromatic, and flavourful. The groundnut oil is used in cooking and also for deep frying. Even the raw peanuts can be just boiled and served as a snack. These are the cheapest among all the dry fruits and provide similar value as that of the dry fruits.
The Groundsnuts are referred to as Verusenagapappu in Telugu and Moongphalli in Hindi. The major peanuts growing states in India include Gujarat, Telangana, Andhra Pradesh, Karnataka, Tamil Nadu, Maharashtra, Madhya Pradesh, Rajasthan, Orissa, and Uttar Pradesh.
India has exported 4,89,187.13 Million Tons of groundnuts to various countries in the world for Rs worth. 3,298.31 crores or 473.80 USD Millions during the year 2018-19.
Nutritional Value Of Groundnuts / Peanuts
Groundnuts contain different types of 13 Vitamins that include Vitamin A, B, C, E, etc. They also contain essential minerals such as Calcium, Iron, Boron, and Zinc.
The nutritional value of 100 grams of raw peanuts or groundnuts includes Calories 567, Protein 25.8 grams, Fat 49.2 grams (Saturated – 6.28 grams, Polyunsaturated – 15.56 grams, and Monounsaturated – 24.43 grams), Carbohydrates 16.1 grams, Sugar 4.7 grams, Fiber 8.5 grams, Water 7%, Dietary fiber 9 g, Cholesterol 0 mg, Sodium 18 mg, Potassium 705 mg, Vitamin B1 0.9mg, Vitamin B2 0.2mg, Niacin 17.6mg, Vitamin B6 0.5mg, Folate 350mcg, Calcium 134mg, Iron 6.7mg, Magnesium 245 mg, and Phosphorus 549.
Benefits Of Groundnuts / Peanuts
The Groundnuts contain niacin or Vitamin B3. Its health benefits include boosting memory power as well as normal brain functioning.
Improves Heart Health
Peanuts can reduce inflammation that causes heart diseases. As per research, the people who eat groundnuts regularly are less prone to heart stroke or diseases. They also lower bad cholesterol (LDL) that leads to the development of plaque. The resveratrol present in the peanuts also helps in fighting with heart problems.
Aid Hair Growth
The amino acids and proteins present in the groundnuts will be an excellent supplement to the diet for the growth of hair.
Helps In Losing Weight
The peanuts are the energy-dense dry fruits. On including them in the snacks, you can eat lesser calories for the rest of the day. Hence aids in reducing weight. Also, when you include these groundnuts in your diet, enhance palatability & nutrient value of your food without any weight gain.
Peanuts are good sources of Tryptophan. It is an essential amino acid, which is necessary for serotonin production. Serotonin is one of the crucial brain chemicals that is involved in mood regulation. When you suffer depression, a decreased amount of serotonin may be discharged from the nerve cells in the brain. But, the Tryptophan can increase serotonin’s antidepressant effects in the blood.
Peanuts also contain a large amount of folate. Numerous studies have shown that women who consume 400 mg of folic acid daily before and during early pregnancy, have a reduced risk of having a baby born with some serious neural tube defect by up to 70%.
Prevents Gallbladder Stones (Gallstones)
Consumption of groundnuts is also associated with a reduced risk of gallstones. People having 5 or more nut varieties that include groundnuts in a week had a low risk of gallbladder stones or disease. Furthermore, women who take 5 or more nut varieties in a week had a lesser chance of cholecystectomy (removal of the gallbladder).
How To Consume Groundnuts or Peanuts
You can consume peanuts or groundnuts in many ways. Either eat raw, roasted, fried, or even slated. Any form of the peanuts tastes yum! The best way to eat them on a daily basis is to soak them overnight and include them in the form of salad for breakfast.
The typical south Indian families use them in making dips for breakfast like dosa, idly, vada, etc. Even the groundnut powder is used in some of the creamy gravy curries. Roasted groundnuts mixed with caramelized jaggery is also a healthy snack or side dish for tea.
Peanuts or Groundnuts are the rich sources of good fats and proteins. These are cholesterol-free. There was a belief that Groundnuts harm the human heart. However, now many doctors are suggesting to include peanuts in the everyday meal but in limited quantity.