Peanuts and health: Antioxidants, fats, vitamins, proteins, trace elements and calories

Φιστίκια και υγεία: Αντιοξειδωτικές ουσίες, λιπαρά, βιταμίνες, πρωτεΐνες, ιχνοστοιχεία και θερμίδες

1. They contain antioxidants such as polyphenols and resveratrol.

Antioxidants protect cells from oxygen free radicals, pathogens that result from the normal metabolism of cells and that can, among other things, damage the DNA of cells.

Antioxidants reduce the oxidation of cholesterol in the blood, thus protecting the circulatory system from the devastating effects of atherosclerosis. Peanuts have the ability to lower bad cholesterol in the blood and protect the heart from coronary heart disease.

Peanut resveratrol can provide protection for the heart and blood vessels. Resveratrol is the antioxidant component of red wine that is considered responsible for the "French paradox".

In France, despite having a diet rich in cheese and other fats, the incidence of heart disease is lower than expected. This fact was associated with the fact that the French consume large amounts of wine which through resveratrol, protects the heart.

The resveratrol content of peanuts is low. However, cutting them as well as subjecting them to ultrasound significantly increases their resveratrol content.

An antioxidant found in peanuts, p-coumaric acid, is increased when roasted. 

Overall, peanuts are rich in beneficial antioxidants that can protect against cardiovascular disease and cancer.

Their content in these substances is similar to that of strawberries and berries. It is larger than that of apples and carrots. It is lower than that of pomegranates which are the richest in beneficial antioxidants.

2. Peanuts are rich in monounsaturated and polyunsaturated fatty acids.

Peanut butter is very popular in many countries but is extremely high in calories. New fruit processing techniques try to enrich it with beneficial substances of pistachios such as resveratrol in order to better protect against heart disease and cancer. These fatty acids help against atherosclerosis and narrowing of the arteries. Similar acids are contained in fish and olive oil.

3. Peanuts are rich in calories and therefore care must be taken.

If we could only eat a handful of peanuts, that would be fine. The problem is the large amounts we tend to consume when we start with peanuts. One ounce of peanuts (28.34 grams) contains 200 calories and 14 grams of fat. That is, less than a handful of peanuts, it has a very high caloric and lipid content.

4. The salt added to peanuts is dangerous to health.

The addition of salt to peanuts is an inhibitory factor in their consumption. The high salt content in the diet is a key factor in causing high blood pressure and cardiovascular disease.

5. Rich content of pistachios in vitamins, minerals, proteins and fiber.

Peanuts are rich in vitamins E, B6, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), magnesium, potassium, zinc, phosphorus and copper.

Pistachio proteins are of good quality and fiber helps with constipation.

In conclusion, we want to emphasize the fact that the consumption of pistachios and the products that result from them, when done in moderation and without abuse, is beneficial to health. As in other areas of nutrition, restraint and moderation are essential.

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