Peanuts should be included in the diet -chart , know how much and how to eat

Who doesn't like to eat peanuts!!! It's hard to find people who haven't eaten peanuts while watching movies or talking to friends. Peanuts also taste good.It has many qualities. Not only peanuts keep the stomach full for a long time but also fill the necessity of fat in body.

But why you need to ingest a few peanuts regularly ?

But there is a link between peanuts and diabetes, heart disease. Peanuts are low in carbohydrates but high in protein and fat.Nutritionist Soma Chakraborty said, “It contains a lot of magnesium. This element plays an important role in controlling blood pressure. So when the amount of magnesium is right, the proper activity of insulin is maintained. In addition, peanuts contain a lot of fiber.The presence of this fiber along with arginine and healthy fats is very important in patients with cardiovascular disease. ”

According to the US National P-Nut Board, peanuts are rich in mono-saturated fatty acids and omega-6 fatty acids. But there is no trans fat.Mono-saturated fatty acids play a role in arterial clearing, says the Harvard Health Letter. Its presence controls blood circulation. As a result, the risk of heart attack or stroke is less.

Peanuts are rich in vitamin E. It is an anti-oxidant dissolved in fat. Protects cells from oxidative stress damage. So it also reduces the risk of cancer.Peanuts also help control weight by increasing metabolism, but only in a certain amount. Several studies by the National Institute on Diabetes and Digestive and Kidney Diseases show that gallbladder stone problems are also reduced by 25 percent by soaking at least one raw peanut a day.

The presence of copper in peanuts plays an important role in physiological activity. It is one of the ingredients in making enzymes. Copper helps in energy production and mitigation. In addition, copper is needed to make myelin sheaths in nerve cells or neurons.

Copper helps to increase the speed of nerve conduction by increasing the action. On the other hand, the National Center for Biotechnology Information says that peanuts are also essential for brain nutrition. In 522 studies, niacin present in peanuts has a role in Alzheimer's and dementia.

But not as a supplement, which is naturally present in peanuts, the study found that the results are very positive for 8158 people.

But how many nuts to eat?

The American Heart Association says 7-8 grams of nuts can be eaten four to five days a week. However, in some cases there is an allergy problem. In that case you need to take the advice of a doctor.

Precaution

After washing the nuts well, soak it for 8-10 hours, discard the water, wash the nuts again and then eat. This is because nuts often contain a type of fungus called Aspergillus flavus, which is harmful.

How to eat peanuts?According to nutritionists and physicians, raw nuts or roasted nuts do not provide complete nutritional value. Even packaged nuts in the market are afraid of excess salt.According to doctors, almonds are soaked in water. If soaked for at least 8-10 hours, the body gets full nutritional value of nuts.