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Take a look at benefits of peanuts and discover tasty peanut recipes for your family

The scientific name of peanut is Arachis hypogaea. This is a member in the legume family. Peanuts are high in protein and found in many recipes like dry roasted peanut, boiled peanut, peanut butter, peanut brittle, peanut candy bars. You might love this kind of seed, but do you get clear about all its benefits? This writing will help you get more information about this wonderful legume!

Discover Benefits Of Peanuts And Learn To Cook Simple Peanut Recipes

I. Benefits Of Peanuts

benefits of peanuts in urdu 1. Folate In Peanuts Help Promote Fertility

Peanuts are high in folate so this legume can help to reverse infertility. According to repeated studies, women who have an intake of about 400 micrograms of folate per day before and during pregnancy can reduce their risk of having babies with some problems related to a neural tube defect up to 70%. 

2. Manganese In Peanuts Aid Regulating Blood Sugar

Just with ¼ cup of peanuts, you can supply your body with 30% of manganese. This is an important mineral that works to boost your carbohydrate metabolism, help your body absorb more maximum calcium and regulate blood sugar. 

3. Peanuts Help Prevent Gallstones

You may get surprised that peanuts can prevent gallstones. In fact, studies in this nutrition have shown that consuming just 1 ounce of peanuts (or peanut butter) per week can reduce the risk of gallstones up to 25%. 

4. Tryptophan In Peanuts Help Fight Depression

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Peanuts contain high amounts of tryptophan. This is an amino acid working to produce serotonin and this component is the key chemical for your mood regulation.

When you get depressed, serotonin will act your nerve cells to raise anti-depressant effects. Therefore, you will relieve depression naturally.

5. Vitamin B3 In Peanuts Help Boost Memory Power

With their vitamin B3, peanuts are considers the brain food. The scientists have found that peanut can help to normalize your brain function and boost your memory. Peanuts are good for many people of different ages. Though you are young or old, add peanuts to your daily meals to strengthen your memory immediately! 

6. Peanuts Help Lower Cholesterol

benefits of peanuts and raisinsAccording to The Journal of Nutrition, participants of a research lowered 35% of coronary diseases thanks to peanut consumption. In fact, mono-unsaturated fatty acids, antioxidants in peanuts work to reduce LDL cholesterol so that this nutrient help prevent heart problems.

To lower the risk of coronary heart disease and cardiovascular problems, you just need to consume peanuts regularly 4 times a week. 

7. Vitamin B2 In Peanuts Helps Fight Off Alzheimer’s Disease

Peanuts are rich in vitamin B2, the hard shield to prevent the silent attacks of

Alzheimer’s disease. According to a study from American, people who have daily intake of vitamin B2-rich foods like peanut can lower 70% of Alzheimer’s disease. 

8. Peanuts Help Prevent Cancers

Beta-sitoserol is a phytosterol that is found in some legumes and seeds like peanut. Phytosterols not only protect you from cardiovascular problems but also prevent you from cancers because they inhibit the tumor growth. 

Especially, poly-phenolic is included in peanuts can help to lower the danger of stomach cancer by inhabiting the production of carcinogenic nitrousamines in human body.

In addition, according to recent studies, consuming at least 2 small spoons of peanut butter, twice/week can help reduce colon caner by 58% in women and 27% in men.

9. Peanuts Help Lower Weight Gain 

Beside benefits of peanuts on preventing some cancers, peanut recently is celebrated as a food for body transformation.

Sounds surprised, right? But this is a proven study. According to a research, people who ate peanuts at least twice a week can reduced weight because peanuts help you feel full so long and it can stop you to eat more other foods after that.

benefits of peanuts review 10. Peanuts Help Increase Growth

Peanuts contain high amounts of proteins and amino acids and they are powerful components to boost proper body growth.

11. Peanuts Are Good For Skin

Beside many good effecs of peanuts on disease prevention, peanut is also a good source you should consume to achieve a younger looking and healthier skin.

For more details, peanuts contain vitamin E that helps keep the integrity of the body cells on skin so that it helps protect your skin against free radicals.

benefits of peanuts guideIn addition to vitamin E, vitamin B complex also boosts your immunity to beat free radicals for healthy skin.

Peanuts include anti-inflammatory properties, which are helpful to treat some skin disorders such as eczema, psoriasis, skin redness, swelling, mood swings, wrinkles, dullness and fine line. Moreover, with the help of magnesium and zinc in peanuts, these nutrients help you have glowing skin, beat bacteria that cause acne and promote the cell regeneration.

Fiber in peanuts are a good source to eliminate waste and toxins so that your blood flow can be improved and make your skin bright and pink.

Vitamin C is also high in peanuts. This vitamin and vitamin C help boost the production of collagen. They make your skin supple and safeguard you from UV light.

Omega 3s in peanuts can help you get rid of skin eruptions, rosacea, skin rashes, and pustules; and lower the development of skin cancer. Plus, omega 3 fatty acids also help hydrate and moisturize skin very effectively.

12. Peanuts Are Good For Hair

Peanuts are high in omega 3 fatty acids and this group of beneficial acids acts to strengthen your hair follicles, scalp health and hair growth.

Peanuts contain l-arginine. This amino acid is helpful to treat baldness in men and encourages hair growth. This component in peanuts also creates artery walls to prevent blood clotting as well as boost your blood flow.

Vitamin E in peanuts is helpful for treating weak hair.

Therefore, if you want to have healthy hair, pay attention to add peanuts to your hair care plan!

II. Peanut Recipes

Peanuts can be boiled or fried to become a simple yet delicious snack with its distinctive flavor. Besides, peanuts are used as an important ingredient in different desserts, breakfast, daily dishes and cookies. There are also many canned peanut products that you can buy in your local food stores.

The following are some peanut recipes for you to view and learn to cook:

benefits of peanuts pdf 1. Boiled Peanuts

Firstly, wash fresh peanuts with their hard coats in water for 30 minutes. Then, take water and add a little spoon of salt to peanuts and boil them for 1 hour until the peanuts are softer. You can add chili to have a dish of spicy boiled peanuts. 

This is a delicious and addictive recipe and it help to keep more proteins in peanuts. Have ever you made this recipe yet?

2. Roasted Peanuts

Roasted peanuts have rich taste. There are different ways to make roasted peanuts. In this article, I will show you a popular and simple way to cook this snack.

Leave shelled peanuts in a baking pan. Roast the peanuts in 3500 F for 15 minutes.

Remove the peanuts from your oven and put into a large bowl to let the roasted peanuts cool.

Season the peanuts with pepper and salt. Then, you can enjoy this snack. It depends on your taste. Instead of adding pepper and salt, you can season the roasted peanuts with sugar.

3. Peanut Flour

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Have you ever tried making peanut flour yet? If not, you can follow the following steps to make peanut flour with ease. And with your self-made peanut flour, you can make your own peanut butter, baked peanut cookies and other tasty dishes at home.

Firstly, roast shelled peanuts, blanch the peanuts and grind the seeds until it turn into flour with creamy consistency.

Next, add salt or sugar to enhance the flavor of this recipe.

You can add chopped peanuts to make it have crunchy texture or make it creamy.

4. Peanut-Crusted Chicken

To make this recipe, you have to prepare the following ingredients:

½ cup of peanut flour 

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1tablespoon of garlic powder 

1 tablespoon of poultry seasoning

1 teaspoon of salt 

1 teaspoon of black pepper

1 teaspoon of cayenne pepper

2 tablespoons of honey

½ cup of prepared mustard

4 boneless and skinless chicken thighs

2 cups of dry roasted peanut 

2 tablespoons of olive oil

2 tablespoons of butter

In a shallow bowl, put peanut flour, poultry seasoning, ½ teaspoons of garlic powder, salt, pepper and cayenne pepper and mix them well.

In a large dish, mix honey and mustard with cayenne pepper, 1/2 teaspoons of garlic powder, pepper and salt.

In another dish, Place chopped peanuts. Dip the chicken in the flour mixture, then dip the chicken in the mustard –honey mixture, and finally dip the chicken in the peanut coat.

Heat olive oil and butter in a 12-inch skillet until the butter is foamy. Put the chicken there and cook it around the medium-low heat until it turns golden brown. Makes 4 servings!

5. Peanut Snacks

There is a variety of delicious snacks made of peanut. Check out the flowing peanut snack recipes to know what is new for you to cook!

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a. 150-250 Calorie Peanut Snacks

-  Some slice of whole-wheat bread and peanut butter

-  Trail mix with a tablespoon of dried cranberries, 15 shelled peanuts and 1 tablespoon of chocolate chips

-  Peanut smoothie 1 with 1 tablespoon of peanut butter, 6 ounces of Yogurt and ½ banana

-  Peanut smoothie 2 with 1/2 banana, 1 tablespoon of peanut butter, some slices of cucumber and 2 tablespoons of milk to make this smoothie look thicker

-  Tofu-peanuts with a half bowl of boiled rice, a medium-sized bar of fried cube-shaped tofu, roasted peanuts, 1 medium-sized tomato, onion and carrot

-  Chicken-peanut-brown rice with 5 teaspoons of sesame, a bowl of boiled brown rice, a half bowl of shredded chicken, 1 tablespoon of roasted peanuts and a slice of fresh lemon

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b. 50-100 calorie Peanut Snacks

- Trail mix with 2 tablespoons of peanuts, 1 tablespoon of raisins and 1 cup corn

- 1 apple with 1 tablespoon of peanut butter

Now, I have shared the remarkable benefits of peanuts, plus some easy to follow peanut recipes to cook. I hope that you can find this writing helpful and informative.

For any feedbacks about this article, let me know by posting your comments on it!

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Vlad Barman is the founder of Health Review Center. You can contribute your complaints on any digital products to Vlad via Email to help others avoid product scams. Learn more about him here and connect with him on Twitter, at Facebook, Google+, LinkedIn, and This blog Google+.

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