Tuesday, 27 August 2013

"NUTRITION FROM BOILED PEANUT"



 

 Delicious, crunchy, and nutty peanuts are one of the popular oil seeds known to mankind since ancient times.
Peanuts are members of the legume family, which is the same family as beans.

Boiled peanuts have a high amount of vitamins and minerals and a healthy amount of protein , because of their nutritional benefit and low cost, they are very popular. They also have a high amount of fat, but the good fat (unsaturated) outweighs the bad fat.
 one cup of salted boiled peanuts (includes all types of peanuts) gives you 200 calories, which is 10 percent of your daily calories needs if you are on a 2,000-calorie diet. 54.8 of the calories come from carbohydrates, 116 are from fat, and 29.5 of them are from protein. A cup has 21 percent of your daily fat needs, making the majority of calories come from fat. A little less than half of it is saturated fat. Calories from protein account for 17 percent of your daily protein need, and carbohydrate calories account for 4 percent of your daily carbohydrate need. 

Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.

One cup of boiled peanuts has several vitamins and minerals within a 2,000-calorie diet. It has 13 percent of your vitamin E needs for the day, 11 percent thiamin (vitamin B1), 17 percent vitamin B6, and 12 percent of your folate needs. A cup of boiled peanuts also has 16 percent of your magnesium needs, 12 percent phosphorous, 20 percent sodium, 16 percent copper and 32 percent of your manganese needs. Each component contributes to the body's well-being and function, from the antioxidant properties of vitamin E to the nervous and immune system support provided by vitamin B6. 

The nuts are an excellent source of vitamin E (a-tocopherol);  vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.
Boiled peanuts  they are also a good source of fiber. One cup of boiled peanuts has 6 g of fiber, which is 22 percent of the daily need for a 2-000-calorie diet. Another benefit is that boiled peanuts do not have any cholesterol.Boiled peanuts are satiating, but will not make you feel overly full.

Boiled peanuts are a good source of the mineral zinc. Zinc is essential for neurological function, energy metabolism, immune system function and wound healing. A 1-cup serving of boiled peanuts in the shell provides 1.15 mg of zinc. Men need 11 mg of zinc daily and women need 8 mg.

The peanuts are cooked in one of two ways: boiled or pressure cooked. The high water absorption during the boiling process keeps the calories lower than in dry-roasted peanuts.

Recent research studies suggest that boiling enhances antioxidant concentration in the peanuts. It has been found that boiled peanuts have two and four-fold increase in isoflavone antioxidants biochanin-A and genistein content, respectively. (Journal of agricultural and food chemistry).

 Just a hand full of peanuts per day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.


Boiled peanut, which is in season are popular now, on the Nigerian street. I went on the street to hear what people had to say about boiled peanuts
'Its mild chewing, easy swallowing, doesn’t inflict pimple or reactions unlike the fried one, sweet when prepared properly, it serves as a meal because when I consume reasonably in large quantum, its fills me up'
Other opinions were because of its low cost, its serves as food mostly lunch,  it keeps them occupied during work hours 
Boiled peanuts!!!!  Oh, the memories they bring back of sitting around my grandmothers kitchen table with a large bowl of them in the middle of the table and a paper towel in front of me on which to put the empty shells.  I would have the salty peanut juice running down my arms to my elbows, but stopping to clean myself up was not conceivable. The object was to crack the shells and shovel the soft peanuts into my mouth as fast as I could go.  Everyone else at the table was doing the same thing and the unspoken rule was that everyone’s empty shell pile had to be the same size. 

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