Peanuts are ever popular in the African culture. Raw, roasted, shelled or unshelled in all forms are available throughout the year. Contrary to what their name implies, peanuts are not true nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans. Peanuts grow in a very fascinating manner. Peanuts start growing as a ground flower that due to its heavy weight bends towards the ground and eventually burrows underground where the peanut actually matures( hence the name Groundnuts). Peanuts have a hardy, buttery and “nutty” taste. Peanuts are known scientifically as Arachis hypogaea.
Health Benefits
In addition to being every kid’s (and many grownup’s) favorite sandwich filling, peanuts pack a serious nutritional punch and offer a variety of health benefits.
Peanuts are a very good source of monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart. In one such randomized, double-blind, cross-over study involving 22 subjects, a high monounsaturated diet that emphasized peanuts and peanut butter decreased cardiovascular disease risk by an estimated 21%.
In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide <b>resveratrol</b>, the phenolic antioxidant also found in red grapes and red wine that is thought to be responsible for the French paradox: the fact that in France, people consume a diet that is not low in fat, but have a lower risk of cardiovascular disease. With all of the important nutrients provided by nuts like peanuts, it is no wonder that numerous research studies, including the Nurses’ Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease.
Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new research shows these tasty legumes are also as rich in antioxidants as many fruits. They are far richer in antioxidants than apples and carrots. Research conducted by a team of University of Florida scientists, published in the journal Food Chemistry, shows that peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting can increase peanuts’ p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.
Practical Tip: To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of peanuts or other nuts, or a tablespoon of peanut butter, at least 4 times a week or just go loco and do roasted plantain and peanuts hmmmnnn yummy!!!
