Health Benefits of Peanuts (Mungfali)

Peanuts (Mungfali) are also known as groundnut belongs to the species of legume or beans family, Fabaceae. It was first cultivated in the Paraguay valleys. Some other names of the peanuts are earthnuts, goober peas, pygmy nuts, monkey nuts or pig nuts. As it has ‘nut’ word commonly in it’s all the names but the surprising thing is that it is not a nut, it is a legume. Even being a legume, it has all the properties of a nut. The peanuts have two sets of chromosomes from different species means amphidiploid or allotetraploid.

Mungfali is cultivated in the light, acidic and sandy loam soil and takes around 120 to 150 days to get fully ripened after planting of the seeds. China is considered as the world’s largest producer of the peanut. The other leading peanuts commercial producers are India, the United States, Nigeria and Indonesia.

BENEFITS OF PEANUTS/MUNGFALI

Peanuts are packed with the all the nutrients required to grow and develop the body including variety of health benefits. Some of the most significant health benefits of the peanuts I am pointing here:

Keeps Heart Healthy

• Eating mungfali regularly provides your heart a hard shield to guard it from various complications. As it is a great source of the monounsaturated fats which decreases the risk of cardiovascular diseases and coronary heart diseases and makes the heart a healthy heart.

Reduces Risk of Cardiovascular Diseases

• Peanuts are full of vitamin E, protein, niacin, p-coumaric acid, oleic acid (an antioxidant), folates, resveratrol (a phenolic antioxidant) and manganese contents which also reduce the risk of cardiovascular diseases and coronary heart diseases.

Improves Blood Flow to Brain

• The phytonutrient Resveratrol (a flavonoid) found in the in peanuts helps in improving the blood flow to the brain and thus reduces the risk of stroke.

Keeps Blood Vessels Healthy

• This phytonutrient stimulates the release of nitric oxide in the blood vessels lining (endothelium) which relaxes and dilates the blood vessel and thus increases the blood flow.

Protects from Cancer

• Some of the nutrients available in the peanuts such as phytosterols, phytosterol beta-sisterol, resveratrol, folic acid, phytic acid (inositol hexaphosphate) and etc protects the body from cancer as they are anti cancerous.

Reduces Risk of Colon Cancer

• People eating peanuts regularly have less risk of colon cancer.

Prevents from Gallstones

• Having peanuts in the routine prevents the gallbladder diseases and gallstones.

Protects from Alzheimer’s Disease

• Peanuts provide the protection against the Alzheimer’s disease as well as other age related cognitive decline as it is one of the good niacin rich foods.

Rich Source Source of Manganese

• Peanuts assist in the fat metabolism, carbohydrate metabolism, blood sugar level, calcium absorption and etc because of the availability of a mineral called Manganese.

Fights with Depression

• It also fights with the depression as it is the good source of tryptophan (an amino acid) which helps in producing serotonin. Serotonin is an important key brain chemical which aids in the mood regulation.

Boosts Memory Power

• As peanuts are the good sources of Vitamin B3 (also called niacin), it boosts the memory power and promotes normal brain functioning.

Maintains Cholesterol Level

• As it contains a mineral called copper, it assists in lowering the bad cholesterol levels and maintaining the good cholesterol level in the body.

Regularizes Body Organs Functioning

• It maintains the smooth functioning of the body as it is loaded with the vitamins, minerals, proteins, folates and etc.

Maintains Functioning of Bowels

• As it is rich source of dietary fibers, it is good for digestion and maintains the even functioning of the bowels, thus reduces the risk of colon cancer and gallstones.

Prevents from Osteoporosis

• It greatly assists in the health of bones and teeth because of the calcium and vitamin D availability, thus reduces the risk of osteoporosis in later life.

Boosts Body Energy

• It provides instant energy to the body as it is the good sources of all the nutrients like vitamins, minerals, anti oxidants and etc.

Contains High Level Protein

• As it is loaded with the protein, it is very good for the growth and development of the body.

Reduces Risk of Stomach Cancer

• One of the contents (poly-phenolic anti-oxidants: P-Coumaric acid) found in peanuts has capability to lessen the risk of stomach cancer by lowering the generation of carcinogenic nitrous-amines.

Protects from Free Radicals

• Peanuts are famous for its antioxidant property. Its antioxidant property increases when it is eaten boiled. The level of Biochanin-A and Genistein (antioxidants) increases when it gets boiled which protects the body by the bad effects of free radicals.

Source of Important Minerals

• Some of the most important minerals like calcium, potassium, copper, manganese, iron, magnesium, selenium and zinc are found in peanuts which aids in different body functions.

Improves Calcium Absorption

• High magnesium content of the peanuts makes the teeth and bones healthy by increasing the calcium absorption in the body.

Maintains Fluid Level

• Low sodium content of the peanuts helps in maintaining the healthy water retention as well as healthy heart.

Regulates Blood Pressure

• A sufficient amount of potassium in the peanuts helps in maintaining the healthy muscle function of the body as well as regulating the normal blood pressure.

Prevents from Disorders of High Blood Glucose Level

• It also aids in sugar metabolism thus protects from hypoglycemia, obesity, weight gain, diabetes, kidney diseases and etc.

Regulates Functioning of RBC

• The iron content of the peanuts maintains the accurate functioning of the red blood cells

Prevents from Breast Cancer

• Eating peanuts regularly lessens the risk of breast cancer in girls or women.

Benefits of Peanuts for Weight Loss

Maintains Weight

• Eating peanuts regularly reduces the risk of weight gain to a great extent. It promotes the weight loss as it controls the hunger pangs without any fear of weight gain.

Benefits of Peanuts in Pregnancy

Improves Fertility

• Peanuts or mungfali help in promoting the fertility because of its folates availability.

Nourishes Baby

• Eating peanuts during the pregnancy helps a mother to give birth to a baby without any serious neural tube defect.

Benefits of Peanuts for Skin

Keeps Skin Healthy

• As peanuts are the good sources of the Vitamin E, it plays a great role towards maintaining the integrity of mucous membrane cells and skin.

Prevents from Sun Damage and Ageing

• High levels of vitamin E of the peanuts protect the body from aging and sun damage by nourishing the skin. It makes the skin shiny, toned and youth.

Benefits of Peanut Butter

Loaded with Healthy Nutrients

• Peanut butter is also loaded with all the healthy nutrients and provides the same healthy results like whole peanuts. Though, peanut butter has high calorie and high protein levels.

Nutritional Benefits of Peanuts/Mungfali per 100 g

(Source: USDA Nutrient Database)

Energy: 570 kcal

Carbohydrates: 21 g

Sugars: no sugar

Dietary fiber: 9 g

Fat: 48 g

Saturated fat: 7 g

Monounsaturated fat: 24 g

Polyunsaturated fat: 16 g

Protein: 25 g

Amino acids:

Tryptophan: 0.2445 g

Isoleucine: 0.882 g

Cystine: 0.322 g

Leucine: 1.627 g

Lysine: 0.901 g

Threonine: 0.859 g

Phenylalanine: 1.300 g

Valine: 1.052 g

Methionine: 0.308 g

Arginine: 3.001 g

Glutamic acid: 5.243 g

Tyrosine: 1.020 g

Glycine: 1.512 g

Histidine: 0.634 g

Alanine: 0.997 g

Proline: 1.107 g

Serine: 1.236 g

Aspartic acid: 3.060 g

Water: 4.26 g

Vitamins:

Thiamine (B1): 0.6 mg

Riboflavin (B2): 0.135 mg

Niacin (B3): 12.9 mg

Pantothenic acid (B5): 1.8 mg

Vitamin B6: 0.3 mg

Folate (B9): 246 μg

Vitamin E: 8.33 mg

Electrolytes:

Sodium: 18 mg

Potassium: 705 mg

Minerals:

Calcium: 62 mg

Phosphorus: 336 mg

Iron: 2 mg

Magnesium: 184 mg

Zinc: 3.3 mg

Copper: 1.144 mg

Manganese: 1.934 mg

Selenium: 7.2 µg

Nutritional Benefits of Roasted and Salted Peanuts per 1 oz

(Source: USDA Nutrient database)
Calories: 166 g

Protein: 6.7 g

Carbohydrates: 6.1 g

Dietary Fibers: 2.3 g

Fat: 14.1 g

Saturated Fat: 2.0 g

Monounsaturated Fat: 7.0 g

Polyunsaturated Fat: 4.5 g

Omega 6 fatty acid: 4.5 g

Omega 3 fatty acid: small

Vitamins:

Vitamin E: 2.2 mg

Folate: 41.1 mcg

Thiamin: 0.12 mg

Riboflavin: 0.03 mg

Niacin: 3.8 mg

Pantothenic acid: 0.39 mg

Vitamin B6: 0.07 mg

Minerals:

Zinc: 0.94 mg

Copper: 0.19 mg

Selenium: 2.13 mcg

Magnesium: 50 mg

Phosphorus: 101 mg

Iron: 0.64 mg

Calcium: 15 mg

Electrolytes:

Sodium: 230 mg

Potassium: 187 mg

Arginine: 0.8g

Phytosterols: 62.4 mg

Beta-sitosterol: 18.4 mg

Nutritional Benefits of Peanut Butter per 2 tsf

(Source: USDA Nutrient database)
Calories: 188 kcal

Proteins: 8.0 g

Carbohydrates: 6.3 g

Dietary Fibers: 1.9 g

Fat: 16.1 g

Saturated Fat: 3.3 g

Monounsaturated Fat: 7.6 g

Polyunsaturated Fat: 4.4 g

Omega 6 fatty acid: 4.4 g

Omega 3 fatty acid: trace

Vitamins:

Vitamin E: 2.9 mg

Folate: 24 mcg

Thiamin: 0.03 mg

Riboflavin: 0.03 mg

Niacin: 4.3 mg

Pantothenic acid: 0.34 mg

Vitamin B6: 0.17 mg

Minerals:

Magnesium: 49 mg

Phosphorus: 115 mg

Calcium: 14 mg

Zinc: 0.94 mg

Copper: 0.15 mg

Selenium: 1.8 mcg

Iron: 0.60 mg

Electrolytes:

Sodium: 160.0 mg

Potassium: 208 mg

Argenine: 0.96 g

Phytosterols: 33 mg

Beta-sitosterol: 43.2 mg

Nutritional Benefits of Peanut Oil per 1 tsf

(Source: USDA Nutrient Database)
Calories: 119 kcal

Fats: 13.5 g

Saturated Fat: 2.3 g

Monounsaturated Fat: 6.2 g

Polyunsaturated Fat: 4.3 g

Omega 6 fatty acid: 4.3 g

Vitamin E: 2.1 mg

Phytosterols: 28 mg

Beta-sitosterol: 25.7 mg

Tips for getting more Benefits from Peanuts:

• Make a habit of eating soaked peanuts with other dried fruits.
• Buy natural peanut butter without sugar and salt as well as the pesticide content.
• Try to eat simply plain roasted peanuts without much salt or sugar or oil.

How to Select and Store

Always try to buy fresh peanuts from the market during season to avoid buying stored peanuts from the market (as chemicals used in storage may seriously harm the health). Always buy bright colored, hard, well skinned and raw peanuts from the market. Avoid buying wrinkled, spotted, black skinned, broken and bad smelling peanuts from the market. It can be stored very safely at room temperature (at cool and dry place) for months.

How to Enjoy

It can be enjoyed in many ways such as eating raw, roasted, salted, sweeten, peanut butter, laddoo, soaked, with other dry fruits, peanut sweet dalpatti and etc. It can also be added to the kheer, chatni, soup, pasta and so many dishes.

Disadvantages of Peanuts

• As peanuts contain oxalates which may cause some health problems. Peanuts should be avoided eating by people with kidney or gallbladder problems as the oxalates content of it may hinder with the calcium absorption (lower calcium absorption) in the body.
• Peanuts may have aflatoxin, a toxin from Aspergillus flavus, (a carcinogen which is more toxic than DDT) which may lead to the mental retardation as well as lowered intelligence.
• People suffering from the thyroid problems should also avoid eating peanuts as it contains goitrogens which may interfere with thyroid gland functioning.
• As peanuts are high in calories, overeating of peanuts may cause quick weight gain.
• As it has high levels of saturated fat, overeating of the peanuts of may lead to some major complications like blocked arteries, digestive problems, heart problems, high blood pressure and etc.

How Much Peanuts Should You Eat A Day

A handful (means an ounce or 30 g) of the peanuts can be eaten a day. But overeating of peanuts should be avoided in order to get away from its complications or disadvantages.

10 Foods that Increase Your Sperm Count

Sperm Count is one of the most important characteristics in male fertility. Research shows that in more than half of  infertility issues in couples, low sperm count is the cause. According to the World Health Organization, sperm count of more than 15 million sperms per milliliters in considered normal. In semen analysis which is a test for sperm quality to find the underlying cause of male infertility, the following parameters are measured: sperm count, sperm motility, sperm morphology, volume, fructose level and pH.

Several environmental, lifestyle and medical causes can lower the sperm count significantly.
Here is a list of the most common causes of low sperm count:

• Drugs such as cocaine and marijuana
• Drinking alcohol
• Exteneded uses of computers and laptops
• Long-term sitting, such as driving and bicycling for a long time
• Smoking
• Stress
• Obesity
• Medical issues:

varicocele, infections, inflammation of testicles and prostate, ejaculation issues, anti-sperm antibodies, tumors, homonal imbalance, gluten intoleance and some medications.

Exercise and a healthy diet can help you to increase your sperm count. Here we gathered a list of 10 foods that can help you to boost your sperm count :

• Bananas

Bananas are effective at increasing sperm count, since they contain a rare enzyme calledBromelain. Bromelain is also found in pineapples, and mostly  in their stem. Beromelain is anatural anti-inflammatory enzyme  which also boosts greater production of the male sex hormone, testosterone.

Bananas are also a rich source of vitamins B1, A and C. These essential vitamins help the body enhance its sperm producing ability and increases stamina significantly.

• Dark chocolate

Dark chocolate is not just used in seduction, but it also has enormous health benefits. According to a research published in the Journal of the American Dietetic Association, dark chocolate can increase the feeling of attraction between two people by releasing the same endorphins that are secreted during sex.

Dark chocolate also contains L-arginine, which is also present in red meat, nuts, spinach and lentils, whole grains,soy, seafood and eggs. This amino acid is needed for sperm production and when consumed, increases sperm count and boosts semen volume. According to The University of Michigan Health System , several months of L-arginine supplementation increases sperm count, quality, and fertility.

L-arginine is also known to improve the dilation of blood vessels, which increases blood flow to the genitals, which can help the penis to enlarge. That’s the reason why men who consume dark chocolate everyday have reported stronger and more intense orgasms.

• Garlic

Garlic has the ability to increase blood flow in the body. Garlic contains a chemical called allicin. Allicin is responsible for many of garlic’s amazing health benefits including its antimicrobial, and anti-hypertension properties. This compound prevents plaques from building up in arteries and enhances blood flow to the genital area which increases the production of sperm. Garlic also contains nitric oxide synthase, or NOS, which plays an important role in a healthy erection. Garlic provides the body with selenium and vitamin B6 which are responsible for the mechanism of healthy sperm production.

• Pomegranates

Pomegranates are useful in problems ranging from cold and flu to low sperm count. Pomegranates contain anti-oxidants that fight a chemical in the blood which destroys sperm. This chemical is known as malondialdehyde (MDA). Malondialdehyde is also found in the semen and is associated with low sperm quality . A new study published in the International Journal of Medical Research and Health Sciences (2013)  shows that smoking increases the levels of MDA in semen and lower the sperm count in semen.

Aother study published in Clinical Nutrition Journal  shows that daily consumption of pomegranate juice destroys free radicals and boosts sperm quality.

• Beef

Beef is a rich source of zinc which possesses protective properties that prevent free radicals from becoming part of sperm. Zinc stops testosterone from converting into estrogen which is responsible for low libido. According to Mayoclinic, daily consumption of 66 milligrams of zinc may increase sperm counts in subfertile men and 220 milligrams of daily zinc is helpful for sexual dysfunction in men.

13 HEALTH BENEFITS WALNUTS

Nuts have gotten a bad rap for being too high in fat, but the truth about them is that nuts, especially walnuts, are a powerhouse of nutrition.

Helps you lose weight

Contrary to what people believe, walnuts are actually good for weight management since an ounce of walnut contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include the satiety factor; so walnut is undoubtedly the right food to consider if you are into a weight management programme. Despite being ‘dense in calories, walnuts can be an important tool in helping you lose weight.  Here are some other food options that can help you lose weight.

Helps you sleep

The nuts can improve sleep, as they contain hormone melatonin, that induces sleep and helps regulate sleep. This makes walnuts a great evening or bedtime snack for improving your sleep. 

Great for your hair

Walnut is a good ‘hair food’ too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent. In addition to walnuts, you can try these foods to prevent hair loss.

Helps keep heart disease at bay

Walnuts are rich in antioxidants and omega-3 fatty acids which makes them really effective in combating heart disease. Omega-3 fatty acids also helps in combating bad cholesterol and encourages the production of good cholesterol making it a great snack to keep your heart in great health. 

Prevents diabetes

According to a study, women who consumed 28 grams of walnuts twice a week, were 24% less likely to develop type 2 diabetes. The study was published in the Journal of Nutrition, and even though it was conducted on women, experts believe that the benefits would be similar for men too. Read more about the foods you can eat to keep diabetes at bay. 

Boosts your sperm quality

Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35. Here are some food items you can eat to boost your fertility.

Makes your skin glow

Walnuts are rich in B-vitamins and antioxidants which prevents your skin from free radical damage and prevents wrinkles and signs of ageing. So if you want glowing skin long into your middle-age, eat walnuts. Besides walnuts, you can also eat these fruits and vegetables for glowing skin. 

Can keep dementia at bay

Eating walnuts everyday can help ward off dementia, say scientists. In the study, Dr. Abha Chauhan and his team from the New York State Institute found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia. 

Prevents pancreatic cancer

A new study has found that consumption of nuts, including walnuts, is inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer. Researchers looked at the association between nut consumption and risk of pancreatic cancer among 75,680 women in the Nurses’ Health Study, with no previous history of cancer. It was observed that the women who consumed a one-ounce serving of nuts two or more times per week had a significantly reduced risk of pancreatic cancer compared to those who largely abstained from nuts. 

Helps you live longer

Eating a handful of walnuts just thrice a week is the key to a longer life, a study has found. Scientists discovered that these edible seeds cut the risk of dying from cancer by 40 per cent and from cardiovascular disease by at least 55 per cent. In general, nut eaters in the research had a 39 per cent lesser risk of death and walnut eaters in particular a 45 per cent reduced threat. Researchers have also found that eating a polyphenol rich diet can help you live longer. 

Great for pregnant women

Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby”s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies. Here are 10 diet dos and don’ts during pregnancy by expert dietician Naini Setalvad. 

Lowers breast cancer risk

The researchers at the Marshall University found that a daily dose of walnuts – equal to 2 ounces a day in humans – reduces the growth of breast cancer tumors in mice. Lead researcher Elaine Hardman, Ph.D., of Marshall’s Joan C. Edwards School of Medicine, and colleagues studied the mice from the mother, through conception and throughout life. They then compared mice given walnuts to those fed a regular diet. The research found that the group whose diet included walnut at both stages developed breast cancer at less than half the rate of the group with the typical diet.  In addition, the number of tumors and their sizes were significantly smaller.

Can fight stress

If daily stress is taking a toll on your health, it’s time to eat walnuts, as they help fight stress, according to a study. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. Walnuts are a rich source of fibre, antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. These are the nutrients that give walnuts it’s stress fighting properties. Besides walnuts, these natural remedies too can help keep stress at bay.