Snacks are often prepared using boiled peanuts. Boiled Peanuts, also known as Groundnuts or Mungfali, is a snack commonly eaten by people living in North and South Carolina, Florida, Georgia, and Mississippi. Boiled peanuts are mainly made from raw and green peanuts. To make boiled peanuts, salt water is used to cook the raw form of peanuts to give it legume flavor. Boiled peanuts are essential for overall health than the raw or roasted form of peanuts. Boiled peanuts play a vital role to decrease fat content in the body and also decrease the calories. Boiled Peanuts are also high on essential nutrients which prevent and protect cells from oxidation. Boiled peanuts are easy and healthy addition in everyday diet of an individual. Boiled Peanuts also reduce risk of cancer, diabetes, and various cardiac conditions. Many doctors advise to take boiled peanuts.
Health Benefits of Eating Boiled Peanuts
There are many health benefits related to the boiled peanuts (Groundnuts or Mungfali). The most nutritious way of having peanuts is having it boiled as one gets more antioxidants when peanuts are taken in their boiled form. It is not a new idea. Boiled peanuts are parts of the culinary heritage for many parts of the world. The health benefits of eating boiled peanuts include:
Quick Energy Boost:
Boiled peanuts contain calories in it. A half cup of boiled peanuts contains 286 calories, 12 grams of protein, 2 grams of natural sugar and no cholesterol in it. Boiled peanuts can work as a nutritious snack. It gives a quick energy boost. It is also efficient in providing the brain and the muscle the necessary nutrient that it needs. It can dominate the other food cravings until the next meal. Boiled peanuts contain 8 grams of fiber in it and hence, can control and satisfy a person.
Boiled Peanuts Provide Vitamins B and E:
Boiled peanuts contain vitamin E and loads of antioxidants in it. It can provide one-fourth of the recommended daily intake of vitamin E in a half cup of its serving. Boiled peanuts also have Vitamin B in it. Vitamin B is essential for the growth and development of the muscles and organs. Vitamin B helps in forming red blood cells and folic acid in the body. It can also be helpful to prevent some congenital disabilities. A half cup of boiled peanuts can offer one-fifth of the daily requirement of thiamine. It can also maintain the one-sixth of the folate intake. Boiled peanuts provide 10-20 percentages of the daily requirement for Vitamin B6 as well.
A half cup of boiled peanuts (Groundnuts or Mungfali) can provide 30% of the magnesium. Magnesium is an essential nutrient that needs to be present in the everyday meal. It can also offer the 25% of the daily requirement of phosphorus. These minerals are essential for the bones and teeth. Magnesium can ensures the proper functioning of the nerves and muscle contraction. Phosphorus helps to convert the food in the body to powerful energy. It also contains the one-fifth of the recommended daily intake of Zinc. Zinc is the mineral which contains antioxidant properties and promotes wound healing.
Low Calorie Consumption:
Peanuts are mainly legume; however, often they are placed under the category of nuts due to nutritional composition similarities. While other raw and roasted nuts are high on calories, boiled peanuts have a significantly low calorie count. Boiled peanuts contain 90 calories but the dry-roasted peanuts contain 166 calories. Roasted almonds contain 170 calories. Boiled peanuts (Groundnuts or Mungfali) are helpful in case of weight control as well due to its low calorie content.
Health Benefits of Eating Boiled Peanuts due to Flavonoids:
Boiled peanuts are rich in flavonoids than the roasted ones. Flavonoids are antioxidants which protect the cells against any sort of damage caused by free radicals in the body. It can also reduce the risk of chronic illnesses like cancer, cardiac issues, and diabetes. Thus it can be said that boiled peanuts effectively protects the whole body.
Good Resource of Fiber:
Boiled peanuts are high on fibers. They contain more fiber than dry-roasted peanuts. By just eating boiled peanuts one can meet the recommended daily intake of fiber. The fiber obtained from boiled peanuts controls the appetite, prevents constipation, and reduces risk of diabetes and heart disease.
Health Benefits of Fats and Sodium obtained from Boiled Peanuts:
A half cup of boiled peanuts contains 20 grams of fat in it. Amongst these 20 grams, the saturated fats content of boiled peanuts is less than 3 grams. The rest of the fats are monounsaturated and polyunsaturated fats. Sodium present if boiled peanuts is of a little concern. According to Institute of Medicine, sodium limit should be set at 2300 milligrams per day. Exceeding the sodium limit can cause some other problems. So, one should avoid having boiled peanuts along with other salty foods on the same day because it can increase the blood pressure.
Boiled peanuts (Groundnuts or Mungfali) are very necessary to control the high blood sugar level. It can also control the weight. Diabetes and heart disease are the main problems for many people. Boiled peanuts will help them to sort out these problems. Proper diet can reduce the risk of other health diseases. Boiled peanuts can control the cholesterol. By this, it can also control the various heart diseases. For a safe and healthy life, one should take the boiled peanuts every day. A slight change of regular diet chart can offer a long time good health. Peanuts are plant-based proteins and are a good source of magnesium, vitamin E, and B, copper, phosphorus. It also prevents the problem of constipation due to the presence of high fiber content in it. It keeps strong the muscle and bones.