Crunch into Health with Nutty Delights – Groundnuts/Peanuts

What do you do when you have a sudden hunger prank in the middle of meals or just before hitting bed? You look for something to satisfy your out-of-the-blues hunger demands.

And if we tell you there are many nutritional things you can include for these moments, will you be interested? And what if we tell you that with taste, you will also enjoy the fantastic crunch and nutty flavour?

Isn’t the idea in itself very tempting?

It is time to introduce our superhero for today – Groundnut. Groundnuts grow from a meagre soil to a robust crunch, becoming a sensory treat.

With their nutty flavour and varied uses, these unassuming legumes, often known as peanuts, have won the hearts and palates of people worldwide.

When it comes to flavour and nutrients, these little jewels are potent.

Groundnuts have a lot to offer, whether you’re a lover of traditional peanut butter and savoury treats or interested in learning about their use in various cuisines.

They are nature’s power-packed energy bites that offer a blend of flavours, texture, and health benefits that can instantly satisfy your cravings.

To get started, all you need to do is grab a handful of peanuts.

Let’s explore this wonderful nutty legume to learn how it might improve your diet.

What are Groundnuts?

Peanuts, also called groundnuts, are tiny legumes that develop underground in the soil. Despite their misleading name, they belong to the legume family, including beans, lentils, and soybeans.

They are not actual nuts. Groundnuts are particularly well-liked because of their wide variety of culinary applications and rich, nutty flavour.

They can be eaten in various ways, such as raw, roasted, salted, or as the primary component of snacks and goods like peanut butter.  

Additionally, they are used in various international cuisines to improve the flavour and consistency of dishes like salads, stir-fries, desserts, and sauces.

This beneficial and adaptable component is also available in oil form.

In Indian cooking, peanut oil is frequently utilized and is regarded as nutritious and wholesome.

In the Indian marketplaces, it is extensively accessible. The groundnut plant is grown in many tropical Indian states, including Rajasthan, Gujarat, Maharashtra, Tamil Nadu, Andhra Pradesh, and Telangana.

Nutritional Profile of Peanuts

So, we may infer that they are wealthy and healthy, but what makes them unique enough to be part of the diet?

The table below contains the answer, though. 1 cup of peanuts or around 146 grams contains the below nutrients ^[1]:

Groundnut or Peanut Benefits for Health

Peanut, groundnut, moongfali, the name can be many for this tiny and nutritious legume.

When included in a balanced diet, peanuts, rich in protein, essential elements like vitamin E, and good fats, can provide several health advantages. Let’s look at some of them below:

1. Peanut for Hair Loss

Hair loss is one big problem that most people face these days. It could be because of bad weather conditions, pollutions or using too much of chemical products on the hair.

But there is a natural solution available which is our beloved moongfali ^[2]. Yes, you heard us right. Including peanuts into your diet can prevent from hair loss.

But how? Let’s find out.

Due to their nutritious value, peanuts may help to promote healthy hair. Hair is mainly made of keratin, and a diet with sufficient protein can help support hair growth and strength.

A good source of plant-based protein is available in groundnuts, making it best for your hair.

A B vitamin called biotin is necessary for healthy hair, found in peanuts and known to increase hair strength and texture.

Moreover, Vitamin E, an antioxidant that might enhance blood flow to the scalp, is abundant in these mighty peanuts.

Additionally, regular blood circulation is necessary for supplying nutrients to hair follicles and fostering the creation of strong, thick hair.

These groundnuts include good fats called omega-3 and omega-6 that support the health of the scalp and hair follicles.

2. Moongfali for Weight Loss

Everyone enjoys reading the part of the article which talks about weight management. Nobody likes their weight, irrespective how slim they maybe. People often explore for healthy alternatives to control weight and keep themselves healthy and fit. So, for all those weight watchers, it is time to say hello to peanuts ^[3].

Protein is known to increase feelings of fullness and help regulate appetite, which can reduce overall calorie intake.

You can feel satisfied and prevent overeating by including protein-rich meals like peanuts. Additionally, they include nutritional fibre, which gives your meals more bulk and promotes slower digestion.

It can make you feel satisfied for extended periods and lessen your propensity to snack between meals.

Because of this, consuming a modest amount of groundnuts as a snack, such as a peanut chikki, might sate your appetite between meals and keep you from reaching for less healthy, calorie-dense foods.

My Meal Plan

A tip: If you want to know how much fibre is in the food item you wish to consume made of peanuts, try My Meal Plan. It will give you the amount of fibre present in most of the food products that you eat on a regular basis. Do try it out today.

3. Peanuts for Children’s Growth

Your kids especially in the growing stage needs lots of minerals and vitamins for their overall development.

Peanut is one ingredient that is full of many healthy nutrients that can be great for them. Let’s understand how.

Peanuts contain large amounts of protein, crucial for tissue growth and repair. Protein helps build and maintain bones, organs, and muscles for a child’s physical development ^[4].

A few of the vitamins and minerals that peanuts are rich in are vitamin E, magnesium, phosphorus, and B vitamins (folate, niacin, and thiamine). These nutrients are essential for healthy bones, general growth, and energy metabolism.

But remember, it’s crucial to be aware of potential choking concerns while introducing peanuts to kids, especially younger ones.

Offering peanut butter (diluted with yoghurt or mashed banana for younger children) or broken peanuts instead of whole peanuts can reduce the risk of choking.

4. Groundnuts for Skin Health

Isn’t this an interesting health benefit? How great is it to eat something flavourful, nutty, crunchy, and delicious and also beneficial for your skin?

For everyone looking for a healthy and radiant skin, peanuts can be your best friend ^[5].

If you’re wondering what unique element help create beautiful skin, vitamin E is one of them. This potent antioxidant shields the skin from UV rays and free radical damage.

Additionally, the antioxidants in moongfali aid in maintaining healthy skin and slow the ageing process.

Additionally, the skin’s lipid barrier, which is essential for maintaining moisture, is supported by the advantageous monounsaturated and polyunsaturated fats found in groundnuts.

Peanuts also have omega-3 fatty acids, which have anti-inflammatory properties. By calming the skin, these fats can help treat eczema and acne.

And that’s not the end of it. Groundnuts include zinc and selenium, two elements that maintain good skin. For example, zinc is well known for its ability to lower inflammation and speed up the healing of wounds.

Is it a super food that should be included in your diet?

5. Groundnuts for Healthy Bones

It is yet another point that is of great importance. We have always thought of bones with milk and thus emphasizes only on its consumption.

But it is a good news for people who are lactose intolerant or don’t enjoy the flavours of milk to include something else to their diet – peanuts for healthy bones ^[6].

Magnesium, a mineral essential for maintaining bone health, is present in large amounts in peanuts.

The metabolism and absorption of calcium, another necessary element for bones, depend on magnesium, making peanuts a valuable addition to the diet.

Additionally, phosphorus, another mineral prevalent in bones, may be found in them in great quantity.

Together with calcium, phosphorus helps to create and preserve bone structure. Similarly, Vitamin K, a nutrient vital in controlling calcium and bone mineralisation, is also found in groundnuts.

Your body uses calcium with the help of vitamin K to ensure bone growth.

6. Peanuts for Eyes

Wondering everything is taken care of by peanuts, right ^[7]? Yes, they are after all such wonderful ingredient that impacts your health positively.

So, why should eye health be left behind?

They are great for vision as well, how, let’s find out.

Vitamin E, an antioxidant that helps shield cells, particularly those in the eyes, from damage caused by free radicals, is abundant in groundnuts.

You may be less likely to develop age-related eye disorders with vitamin E supplementation; hence, peanuts are your answer. At the same time, niacin, found in groundnuts, is crucial for enhancing your general eye health.

It supports healthy function by improving blood flow to the small blood vessels of the eyes.

Groundnuts also contain some lutein and zeaxanthin, however, in small quantities.

These retinal carotenoids are known for preventing oxidative eye damage and filtering harmful blue light.

Additionally, groundnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid related to maintaining normal retinal function and may even reduce the chance of acquiring some retinal illnesses.

How to Select and Store Groundnuts?

Groundnuts come in various forms, including raw, roasted, salted, and unsalted varieties. You can choose from a combination depending on your preferences and how you want to utilize them in cooking.

When buying them intact in shells, look for groundnuts that are uniform in size, plump, and devoid of cracks or holes. Avoid peanuts with mouldy or discoloured patches.

If possible, gently smell them before buying. Check for light and nutty aromas, as they are the sign of fresh peanuts. Avoid peanuts that smell rotten or odd.

The shelf life of shelled and unshelled peanuts is one to two months when stored in a cool, dry environment.

If maintained in the refrigerator, peanuts have a longer shelf life of around 4 to 6 months.

Groundnut and Its Culinary Usage

One of its best features is the ease with which moongfali can be incorporated into a diet. It can be used in many different types of Indian food, including South and North.

You can experiment with peanut’s nutty and crunchy flavours in sweet and savoury meals.

Here are some ways to use them and enjoy their distinct flavours:

• Enjoy them as sweet chikki, commonly available in winter during the Lohri festival in India.
• Make peanut chutney to eat with idli, dosa, uttapam, and other South Indian dishes.
• If bored of eating regular curry, try peanut curry with roti made of Aashirvaad Multigrain Atta.
• Add these nutty delights to your upma, poha and pulao.
• You can never go wrong with peanut masala, often served as an appetiser at Indian parties.
• You can add peanut paste to your soups and curries for a creamy texture.
• Moongfali also makes an excellent addition to salads.
• If you like to start your day with smoothies and shakes, include a tablespoon of peanut butter for that delicious taste.
• For a healthy snack, peanut butter can also be added to bread slices, toast, and apples.

Final Thoughts

Finally, peanuts, often called groundnuts, are revealed to be a remarkable gastronomic and nutritional treasure.

They have had a lasting impact on the culinary and dietary worlds thanks to their many culinary applications and exceptional nutrient profile.

They provide a source of plant-based protein, healthy fats, vitamins, and minerals, demonstrating the harmony between flavour and nutrition.

Whether consumed as a simple snack, transformed into creamy peanut butter, or just added to recipes for flavour and texture, groundnuts offer a symphony of flavours that may suit any palate.

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