Is Groundnut a Healthier Choice? Discover its Benefits and Cholesterol Content
Known as peanuts or groundnuts, these bean-shaped nuts have been here for centuries, adding flavors to our meals. You have been snacking groundnuts in cookies, peanut butter, pudding, curries, and more. Why not incorporate it among your cooking oils?
If you are wondering if groundnut oil is good for health? Then you have come to the place exactly where you needed to be. It is packed with essential nutrients and healthy fats that do wonders for your well-being. So, why not give it a try and see how it incorporates a nutritious twist to your culinary adventures? Wood-pressed groundnut oil has been an integral part of Indian cuisine. It is mostly consumed in the central parts of India, and they have marked their presence globally, too. As unrefined groundnut oil has a higher concentration of unsaturated fatty acids and it is good for cardiovascular conditions. Today, in this blog, let’s find out more about the benefits of groundnut oil.
Health Benefits of Groundnut Oil & How Is It Good for You?
1) It improves Skin texture
Groundnuts will help with eczema and other inflammatory skin conditions. It is high in antioxidants and fatty acids that protect the skin by fighting against free radicals. However, the presence of vitamin C content in groundnuts boosts collagen production in our bodies. So, in a day, consuming a handful of groundnuts keeps the skin supple and healthy.
2) It reduces the risk of heart diseases
Groundnuts have healthy unsaturated fats. These are monounsaturated fats and polyunsaturated fats. Also, they contain fiber, protein, and minerals such as magnesium, folate, and Vitamin B6. These nutrients are vital in maintaining heart health. The presence of raw antioxidants helps in fighting heart issues. It reduces cellular damage and offers a protective effect on cardiovascular patients. The presence of Resveratrol in groundnuts will prevent blood vessel damage that is caused by angiotensin.
Peanuts supply a high quantity of flavonoids like epicatechin and apigenin, and they will also help in lowering bad LDL Cholesterol by 30-40%. People with 10% lower cholesterol will help in reducing the risk of heart disease. Also these groundnuts are found in peanut butter too that are convenient to consume.
3) It improves Mental Health
Groundnuts are high in brain-healthy essential nutrients such as monounsaturated fats, polyunsaturated fats, and Vitamin B3. These nutrients are necessary for strengthening the brain and enhancing memory power.
As per the research, niacin helps in reducing age-related memory loss like Alzheimer’s disease. People who consume a rich diet of peanuts will have a significantly reduced risk of Alzheimer's. They even show good memory power. Moreover, our brain uses Vitamin E from groundnuts as antioxidants to protect our brains against chemical breakdown.
4) It Improves Fertility in Women and Men
Groundnuts are high in folate, which is responsible for improving fertility in women and men. Men’s fertility will correlate with their quality. The presence of fatty acids in groundnuts will help enhance blood circulation in the genitals and help in aiding reproductive cell structure.
They are a rich source of magnesium and it is also responsible for fertility in women and the healthy growth of the fetus. It will help in enhancing blood flow to the uterus to nourish it. Also, it will regulate the hormonal levels, especially the pregnancy hormone that helps in conceiving a healthy pregnancy.
The magnesium deficiency will lead to spasms in the fallopian tube. Furthermore, the folate in groundnuts is beneficial before and after pregnancy. However, magnesium and folate will offer a combined effect on fertility.
5) It aids in weight loss
Groundnuts are energy-dense foods that make you feel satiated and they help in appetite management and reduce the consumption of calories by unnecessarily munching the foods. However, the protein content in groundnuts will help in enhancing the metabolic rate. High metabolism will help in reducing weight due to burning calories to perform all bodily functions properly. Furthermore, higher metabolism will help in weight loss by burning excess calories.
6) It helps in fighting depression
Groundnuts supply tryptophan which is an essential amino acid that will enhance serotonin production. It is a chemical that is involved in mood regulation by exhibiting anti-depressant effects. However, consuming a sufficient amount of peanuts will enhance the amount of serotonin levels in the blood.
7) It has High Vitamins
Cold-pressed groundnut oil has essential vitamin B like niacin and folate other than vitamin E. These vitamins play a critical role in maintaining overall health, which also includes metabolism, brain function, and energy production.
8) It supports Digestive Health
The presence of monounsaturated fats in cold-pressed groundnut oil is gentle on the stomach and it will help in improving digestion. Also, incorporating this oil into your diet will reduce the risk of digestive problems and promote a healthy gut.
9) It supports in managing weight
Consuming moderate amounts of healthy fats will aid in weight management. Cold-pressed groundnut oil’s monounsaturated fats will help in controlling appetite and enhance the feeling of fullness and it will reduce unhealthy snacking.
10) It manages Diabetes
According to the research, cold-pressed groundnut oil will help assist in managing blood sugar levels, and its low glycemic index will help prevent rapid spikes in blood sugar, which makes it a suitable choice for individuals who have diabetes.
11) It builds a Stronger Immune System
The presence of antioxidants and vitamins in cold-pressed groundnut oil will strengthen your immune system, and regular consumption will help your body fight off diseases and illnesses more effectively.
12) It improves Cognitive Function
In cold-pressed groundnut oil, Vitamin B and Vitamin E are the best cold-pressed groundnut oils that will improve your memory and concentration.
Nutritional Value of Groundnut Oil & Its Uses
Total Fat- 100gm
Calories- 899 kcal
Saturated Fat- 22gm
Mono Unsaturated Fat- 44gm
Poly Unsaturated Fat- 34gm
How to Use Groundnut Oil
As you are aware of all the amazing benefits that cold-pressed groundnut oil offers, consider how to include it in your daily routine. Here are some quick methods that are:
1) Salad Dressings: Mix cold-pressed groundnut oil with citrus juice or vinegar to make nutritious salad dressings.
2) Marinades: To improve flavour and tenderness add it to the marinades for poultry or tofu
Cooking: Use it while cooking, frying, and sauteing, and it has a mild flavor that goes well with several varieties of dishes.
3) Drizzling: To add a layer of flavor, drizzle it with cooked grains, pasta, or veggies.
Different Types of Peanut Oil
Relying on its nutritional value and the health benefits, peanut oil is available in various types:
1) Gourmet Peanut Oil: This type of unrefined oil is usually roasted, which gives it an intense, nutty flavor and aroma. It works well with stir-fries and several other baked goods and cooked dishes.
2) Refined Peanut Oil: It is considered one of the best oils for deep frying, and this type of oil undergoes a high level of processing that removes the proteins, which will cause allergic reactions in those with an allergy to peanuts.
3) Cold-Pressed Oil: The cold-pressed oil is formed by crushing the peanuts rather than exposing them to high temperatures, which helps retain the nutritional value and preserves the nutty flavor of the oil.
4) Peanut Oil Blends: Peanut Oil is blended with other oils that are the same in taste but are comparatively less expensive, like soybean oil which makes it more economical and pocket-friendly for the consumers.
Is Groundnut good for Cholesterol?
As we know Groundnuts are a source of healthy unsaturated fats that includes monounsaturated and polyunsaturated fats. Moreover, they contain fiber, protein, and minerals. For maintaining heart heart all of these nutrients are essential. Moreover, research has suggested that monounsaturated fats are considered good fats that will help in lowering cholesterol levels. However, groundnuts are high in resveratrol, a potent antioxidant that will protect against heart issues by reducing cellular damage and inflammation in the body. Groundnuts are also a good source of plant sterols, a compound that is found in plants similar in structure to cholesterol.
Wrapping It Up
Groundnuts are high in proteins, calories, carbs, and dietary fiber. Therefore, groundnuts are oilseed crops with an enormous consumption globally. Groundnuts can also be consumed in raw, soaked, and roasted forms. Monosaturated and Polyunsaturated fats help nourish the heart. It will also help in reducing the risk of heart disease and heart stroke. However, it will also help in improving fertility in women and men and help in maintaining blood sugar levels. Consuming it in moderation is the best way to reduce the chances of side effects and will provide your body with all the crucial nutrients.
