Dried roasted peanuts purchase price + picture
You can feel full between meals if you snack on dry-roasted peanuts, and you’ll get benefits
Some nutrients in peanuts like iron will help keep your energy up
Peanuts are getting the credit they deserve for their health benefits and can fit into almost any healthy diet, although they were once looked down on because they had a lot of fat
Peanuts aren’t technically nuts, but they have many of the same health benefits and fill the same “niche” in your diet as nuts
The legume family includes peanuts, lentils, beans, and peas
The United States Department of Agriculture says that they are part of the protein food group
Each ounce of peanuts is the same as two ounces of protein, so they help you get the 5 to 6 ounces of protein you need every day
Peanuts have a lot of good nutrients, which makes them a healthy food to add to your diet
Fiber
Peanuts have dietary fiber, which is good for your health in some ways
Fiber is a type of carbohydrate that doesn’t break down when it’s digested
Instead, it stays whole and helps move stool through your digestive system
The Linus Pauling Institute says that if you eat at least 14 grams of fiber for every 1,000 calories you eat, your heart stays healthy, and your risk of heart disease goes down
An ounce of peanuts has 4
6 grams of fiber, which is about 22% of the recommended fiber intake for a diet of 1,500 calories or 16% for a diet of 2,000 calories
Manganese
Peanuts also have manganese in them, which is an important mineral that keeps you healthy
Manganese helps turn on the antioxidant protein SOD, which is an enzyme called superoxide dismutase (SOD)
SOD protects you from free radicals, which are dangerous chemicals that have been linked to cancer, heart disease, and getting older
Manganese also helps you build healthy bone tissue, which keeps your skeleton strong so that you can stay active as you get older
According to the NYU Langone Medical Center, each ounce of peanuts has 0
55 milligrams of manganese
This is about 24 percent of the recommended daily amount of manganese for men and 31 percent for women
Niacin
Peanuts are a healthy snack that is full of vitamin B-3 (niacin)
Niacin keeps you healthy and active because it helps your body turn the food you eat into the energy you need to get through the day
Vitamin B-3 also keeps your heart healthy by lowering high blood pressure or high cholesterol, which could put you at risk for heart disease if they were not taken care of
The NYU Langone Medical Center says that men should get 16 milligrams of niacin every day, while women should get 14 milligrams
Each ounce of peanuts helps reach these goals by 3
4 milligrams
Eat peanuts as part of a well-balanced diet and make smart choices in the grocery store to improve your health
Don’t eat nuts that have been salted or covered in seasonings, as these kinds can be high in sodium, saturated fat, or sugar
Instead, choose peanuts that haven’t been salted or processed much
Check the nutrition label to make sure your peanuts don’t have a lot of extra stuff in them
There are many ways to use peanuts
You can make a healthy Asian-style salad by mixing chopped peanuts with broccoli slaw, chopped vegetables, and a sesame vinaigrette
You can also use peanuts as a healthy topping for hot or cold cereal
You can also get the health benefits of peanuts by making your own peanut butter
Just blend peanuts in a blender or food processor for a few minutes, until you get the right consistency
The Basics of Nutrition
If you want a snack with few calories, an ounce of peanuts can work
Each ounce has 160 calories, which is considered a “healthy” amount for a snack
Most of those calories come from the 13 grams of fat in peanuts, but some of them also come from the 7 grams of protein and 5 grams of carbs
Don’t be scared off by the high-fat content, though
Peanuts get their fat from healthy unsaturated fatty acids, so they’re a great addition to a diet that’s good for your heart
High-Protein to Make You Feel Full
One of the best things about peanuts is that they have a lot of protein
Protein gives you amino acids, which are chemicals that your body needs to keep your muscles healthy, your immune system strong, and your skin and hair strong and flexible
It also takes longer to digest than carbs, so you feel fuller for longer after eating and are less likely to want to eat more snacks before your next meal
Protein also has a high thermic effect, which means it burns more calories to digest than fat or carbs
This means that eating protein will slightly increase the number of calories you burn in a day
Iron-filled to Make You Feel Strong
Dry-roasted peanuts are a good source of iron, but they don’t have as many vitamins and minerals as, say, kale or broccoli
Since iron is important for feeling alert and energized, this makes them a great snack to help you keep up with your active lifestyle
Iron helps your cells make energy by supporting their metabolism
It’s also important for your red blood cells to carry oxygen to your cells and tissues through your bloodstream
Lack of oxygen can make you feel drained, tired, and sleepy, so getting enough oxygen (thanks to iron) can keep you feeling active
About 2
5 milligrams of iron are in an ounce of peanuts, which is about one-third of the iron men need and 14% of the iron women need
Dry-roasted peanuts are great for snacking because they are easy to carry around
Keeping an ounce of them in your bag or office drawer can help you satisfy your craving for a snack without going to the vending machine
You can also use peanuts in healthy recipes
You can make homemade energy bars that taste like chocolate and peanut butter by adding peanuts and cacao nibs
You can also add chopped peanuts to Greek yogurt or oatmeal for a satisfying crunch
You can also make your own flavored peanut butter by adding your favorite spices to dry-roasted peanuts and grinding them in a food processor or blender
Pumpkin pie spice or cinnamon and vanilla peanut butter are sure to be a hit
