Peanuts and nutrition

Numerous nutritional benefits

Peanut, or groundnut, is very rich in protein. Indeed, 100 g of peanuts provides 24 g of protein, which is as much or even more than smoked salmon or poultry meat. Thus, 50 g of peanut paste provides almost 25% of the recommended daily intake.

The peanut provides an attractive amount of fiber, 8.6 g per 100 g, which contributes to the feeling of satiety and helps intestinal transit. A 50 g serving of peanut paste represents about 16% of the daily fiber requirement.

The peanut provides quality lipids as it contains mainly unsaturated fatty acids. Thus, for every 100 g of peanut paste, 26 g of mono unsaturated fatty acids and nearly 10 g of polyunsaturated fatty acids, almost exclusively Omega 6, are provided. Unsaturated fatty acids play a positive role in cardiovascular health.

The total fat content of peanut paste is on average 49 g per 100 g and thus explains the caloric intake of peanut paste, estimated at 567 Kcal. However, 50 g of peanut paste consumed per day provides 12% to 17% of a woman’s daily requirements depending on her level of daily physical activity and 9% to 12% of a man’s daily intake requirements depending on his level of daily physical activity.

In comparison, 100 g of margarine or butter provides respectively about 761 and 745 Kcal.

Apports nutritionnels du beurre de cacahuètes
Femme mangeant du beurre de cacahuètes

Vitamins and minerals

The content of certain vitamins and minerals in peanuts is extremely beneficial. The vitamin E content per 100 g is 4.9 mg. Therefore, 50 g of peanut paste provides 16% of the daily requirement of vitamin E, which has antioxidant properties and plays an essential role in stimulating the immune system.

The niacin content, which is a compound of vitamin B3, is about 15 g per 100 g of peanuts. Thus, nearly 40% of the daily requirement is met by 50 g of peanuts. This vitamin has multiple physiological roles in the transformation of food into energy, in the reduction of cholesterol levels in blood and in the production of hemoglobin.

Magnesium is involved in nearly 300 enzymatic reactions and participates in several cellular functions such as lipid metabolism including protein synthesis, neuro-muscular transmission of nerve impulses and regulation of heartbeat. 50g of peanut paste provides 25% of the daily magnesium requirement estimated at 420 mg for an adult.

Peanuts are rich in potassium and promote the proper functioning of muscles including the heart. A consumption of 50 g of peanut paste provides 7% of the daily requirement.

Finally, and without being exhaustive, peanuts contain vitamins B6 and B9, other minerals such as zinc, selenium and iron, as well as polyphenols and resveratrol, which are known for their antioxidant properties and therefore offer a protective power against the free radicals responsible for cell aging.

It is advisable to have a balanced diet and to maintain regular physical activity. Some people are allergic to peanuts and should refrain from eating peanuts or peanut butter.

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