New Delhi: As the winter season arrives, peanuts become a favorite snack across India. But beyond their taste, peanuts are a powerhouse of nutrition, especially protein. In fact, they provide more protein than eggs and cashews, making them an excellent option for vegetarians and health-conscious individuals.
Nutritional Benefits of Peanuts
- High protein Content: Peanuts are rich in plant-based protein, essential for muscle repair, growth, and overall body function. About 28 grams (roughly a handful) of peanuts provide 7 grams of protein, which is higher than the same quantity of cashews or even a single boiled egg.
- Healthy Fats: They are loaded with monounsaturated and polyunsaturated fats, which support heart health.
- Vitamins and Minerals: Peanuts contain vitamin E, magnesium, potassium, and antioxidants that help boost immunity and maintain overall health.
- Energy Boost: Due to their combination of protein, fats, and fiber, peanuts provide long-lasting energy, making them an ideal snack during cold months.
How Much to Eat Daily
While peanuts are nutritious, moderation is key due to their high-calorie content. Experts recommend:
- A small handful (20–30 grams) per day is sufficient to gain health benefits without adding excessive calories.
- They can be eaten raw, roasted, or as peanut butter. However, avoid salted or sugar-coated varieties to keep them healthy.
Ways to Include Peanuts in Your Diet
- Morning Snack: A handful of roasted peanuts with a cup of green tea.
- Smoothies: Add peanut butter to your post-workout smoothie for extra protein.
- Salads and Stir-Fries: Sprinkle roasted peanuts on salads or vegetable dishes for crunch and nutrition.
Conclusion
Peanuts are not just a tasty winter snack—they are a nutritional powerhouse that can support muscle growth, heart health, and energy levels. Eating them in moderation can help you meet your daily protein requirements, even better than eggs and cashews in some cases.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
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