Peanuts have been called “Longevity fruit”, which are not only delicious, but also richly packed with various nutrients and have a lot of health benefits.
Nevertheless, there is an argument about how peanuts should be consumed: is it better to eat them raw or cooked?
We’ll find out about peanut’s nutritional value and pros and cons of each method of consumption together so you can make a scientific decision.
I. Nutritional value of peanuts
Peanuts are nutrient-dense foods known as “longevity fruits”.
The major nut of the peanut is about 25% protein, or a quarter of protein. The main nut of the peanut is about 50% fat, which is one half.
Among them, one of the main components of the unsaturated fatty acids is oleic acid and linoleic acid and the two together make up about 80% of the total fatty acids.
What is more, peanuts are an excellent source of dietary fiber, vitamin B2, vitamin E, vitamin K, minerals like folic acid, iron, calcium, zinc, and potassium, and also contain biologically active substances such as flavonoids and resveratrol.
1. Protein
Peanuts are high in protein, at about 25 – 30 grams per 100 grams of peanuts.
The proteins are full of essential amino acids, which can meet the requirement of the human body for proteins, improve immunity, and nurture the body’s repair and growth capabilities.
2. Unsaturated fatty acids
Peanuts contain a high content of unsaturated fatty acids, particularly oleic and linoleic acids.
These unsaturated fatty acids have the ability to lower cholesterol, prevent cardiovascular diseases, and reduce the risk of atherosclerosis.
3. Vitamins and minerals
Peanuts provide a rich source of vitamins such as vitamin B2, vitamin E, and vitamin K, and minerals such as iron, calcium, zinc, and potassium.
These nutrients are necessary for the human body to be healthy and they can raise immunity, increase metabolism and keep the normal functions of the body.
4. Biologically active substances
Along with all these, peanuts also contain biologically active substances like flavonoids and resveratrol.
These substances have properties of antioxidants, anti-inflammatory, anti-cancer and others, and they can keep the cells from being hurt by free radicals, keep the body from getting old and help the body to become stronger.
2. Eat peanuts raw: more complete nutritional retention
1. Nutritional retention
In respect to nutrition, it is better to eat peanuts raw.
Lifestyle resources that “peanuts” has are almost intact, and vitamins, polyphenols, flavonoids, and other nutrients that are in them are retained most completely.
The enzymes contained in raw peanuts are also more active, thus they can facilitate digestion and act as a supplement for high-quality protein.
2. Applicable groups
Eating peanuts raw is a good idea for healthy people, and especially for those who require vitamins, minerals and bioactive nutritional supplements.
Raw peanuts are cold, and those with sensitive stomachs are prone to gastrointestinal reactions, such as diarrhea, after eating, hence they have to be consumed carefully. Some tips:
(1) Eat peanuts raw: Take fresh peanuts, clean them and eat them directly. It can be served together with some warm foods, like red dates, walnuts, etc., to turn down the coldness.
(2) Be careful about the quantity: control the daily consumption to about 20-30 grams so that gastrointestinal discomfort caused by excessive consumption can be avoided.
3. Eat peanuts cooked: they taste better and have limited nutritional loss
1. Better taste
If the emphasis is on taste, then it is better to eat peanuts cooked.
Even though some nutrients may be lost, cooked peanuts have a more spicy smell and will taste better.
The most common ways to eat peanuts cooked are boiled peanuts, roasted peanuts, and fried peanuts.
2. Nutritional loss is limited
On the other hand, if one eats cooked peanuts, some nutrients will be lost, but the loss will be limited.
For example, in boiled peanuts, the nutrients of peanuts are retained to the greatest extent without the addition of extra fat, thus, the peanuts are relatively low in calories.
The content of minerals in roasted peanuts will be elevated, especially calcium, iron, zinc, and so forth.
Although fried peanuts have a raised fat content, moderate consumption will not show a significant effect on health. Some tips:
1. Boil peanuts: After washing the peanuts, put them in a pot, add an appropriate amount of water, and cook for 15-20 minutes. A small amount of salt can be added for taste.
2. Roast peanuts: After spreading the peanuts flat on a baking sheet, place it in an oven preheated to 150℃, and bake for 15-20 minutes. It can be seasoned with a little salt or cumin powder for taste.
3. Fried peanuts: Choose low-temperature frying or air frying to save oil. Take about 20 – 30 grams each time and control the consumption.
Peanuts, called “longevity fruit”, are not only nutritious but also bring a lot of health benefits.
From a nutritional viewpoint, it is better to eat peanuts raw in order to retain the nutrients to the greatest extent.
In terms of taste and easy consumption, it is better to eat peanuts cooked, especially boiled and roasted peanuts, which retain nutrients and are delicious to eat.
Hopefully, this post will help you better understand how peanuts are eaten and integrate them rationally into your daily routine.
Disclaimer: The following image/content has been generated by an Artificial Intelligence model and is not a photograph or a traditional human creation.
“Dr. Rana Patir is an eminent Neurosurgeon of India with more than 30 years of experience in the field of advanced neurosurgery. Besides being a teaching faculty at AIIMS and at Sir Ganga Ram Hospital, and professor of Neurosurgery at Guwahati Assam. He has also been the head of the department of Neurosurgery at Max hospitals, and Sir Ganga Ram hospital New Delhi. He is known as one of the best Neurosurgeons and spinal surgeons in India, having more than 10,000 neurosurgical procedures to his credit. He specializes in Minimal Invasive Brain and Spine Surgery, Skull Base Surgery, Neurovascular Surgery, Extra Cranial-Intracranial Bypass Surgery,”
