Peanuts – Simple, Favourite and Nutritious nuts for the family

Peanut Leaves and freshly dug pods, 
South Carolina, USA

Photo by: Pollinator

We have seen the benefits of Walnuts – the Brain food in our previous post. 

Now let us see how PEANUTS are helpful for our health. These nuts are quite common among us and often used in various forms like roasted peanuts, boiled peanuts, peanuts cakes and also used in many forms in our kitchen including peanut oil. 

These nuts are also called ground nuts. Everyone like to eat these nuts while traveling, chatting, viewing TV, while reading books, or walking etc., because these tasty nuts are easily available throughout the year in all departmental stores, even in petty shops on the street corners. These nuts are also cheaper than other nuts. 

In fact, peanut is a “legume” rather than a “nut” although it is called nut colloquially. Now let us go to the health benefits of this nut in short.

Peanut Flower Photo by: Tu7uh

Mound of Peanuts, Senegal Photo by: Karah24

Peanuts are an excellent source of vitamin E which is a powerful lipid soluble antioxidant which helps to maintain the integrity of cells and skin by protecting from harmful oxygen free radicals. 

Peanuts are a great source of concentrated protein as well. 

In fact, Peanuts have a long list of Protein, Vitamins and Metals, minerals that. Just see the image to the right about the Nutrition information from US Department of Agriculture (USDA) about the nutritional value of 100 grams of raw Peanuts.

These nuts are packed with many B complex vitamins like Niacin, Thiamine, Pantothenic acid, Vitamin 6 and Folates. They are rich sources of minerals like copper, potassium, calcium, iron, zinc, manganese, selenium, protein etc., which are required for smooth functioning of our body.

Peanuts also contain fiber which helps for the easy bowel movement. Fiber is also good for digestion. Regular intake of these nuts may help lower risk of colon cancer and also formation of gallstones.

Munch Bar made of Peanut Brittle Photo by: Evan-Amos

Kabukim, crunchy coated peanuts popular in Israel Photo by: Shomroni

The vitamins present in peanuts help to maintain healthy skin and hair as well healthy muscle tone. The potassium present in peanuts helps regulate the body’s water levels to normal metabolism of food which prevents cramping.

The worlds’ main peanut producing countries are China, India and United States of America. 

Peanuts, that too mainly Boiled peanuts possess good taste and enrich their nutritional and antioxidants profile. 

Squirrel with Peanuts
Photo by: Jamie McCaffrey

Peanut is a favourite snack for many and even for some of our friendly animals.

Here we have to note that India’s father of Nation Mahatma Gandhi’s favorite diet was peanuts and goat milk.

Have a Crunchy and healthy snack by including the various nuts like Walnuts, Cashew nuts, Almonds, Pisthachios and peanuts in your diet

Water Melon - The Juicy, Red and Healthy Thirst Quencher

Red Juicy Watermelons
Photo by: Steve Evans

Every one seems to love this juicy fruit during summer time. During the summer season water melon is available in plenty with affordable price. It is a great addition to our healthy diet. 

From the reports it is learnt that the first harvest of this vegetable fruit recorded 5000 years ago in Egypt. 

Doubt may arise whether watermelon is fruit or vegetable? Water melon is considered as fruit and also vegetable. If you consume this fruit during summer time it makes you fresh and cool.

Scientific name for this fruit is CITRULLUS LANATUS and is a Scrambler and Trailer (like Pumpkin) type of plant. It is originally mainly from Southern Africa.

Cube Watermelon from Japan
Photo by: Flickr user laughlin

Generally it is used as a fruit to be a sweet enhancer along with our diets. Packed with many vitamins and minerals water melon is considered one of the healthier food. It is low in calories and also fat free.

Although normally it is available in affordable prices, there are some special varieties available. The Cube variety from Japan costs average of 300$ to even 6000$ (yes, six thousand US Dollars!)  

Only ripe water melon is to be used for dietary purposes. How to find out it is ripe? Just thump it if it sounds hollow then it is taken as ripe one. 

If it is fresh and uncut, it can be stored for 10 days. If it is cut it can be stored for 4 days only. While storing this fruit care must be taken that it should be fully wrapped by plastic cover to avoid contamination and for long storage.

What are all its health benefits?

Watermelon is high in water content. It contains 92% of water and 8% of sugar thus help in maintaining water balance in the cells. Water melon acts as a natural moisturizer as well as a toner and keeps the skin cool and fresh. 

Water melon Nutrients

It also contains a lot of other minerals as seen in the list from Wikipedia. You can check the USDA (US Department of Agriculture) link to see the complete list of nutrients in Raw Water melon.

Water melon is rich in electrolytes such as sodium and potassium. The contents full of fatigue fighters namely Potassium, Vitamin C, Lycopene, and Iron and in this fruit drive away any feeling of fatigue.

Water melon contains Vitamin A, which is important for optimal eye health and boosts the immunity by enhancing the infection fighting actions of white blood cells called lymphocytes.

Vitamin B6 which contains in this fruit helps immune system and help to maintain normal nerve function and form red blood cells.

Vitamin C contains in water melon help to protect our body from harmful free radicals that can accelerate aging and also help to protect cataract.

Contents of Potassium which is necessary for water balance. People with low potassium may experience muscle cramps.

The Red flesh of Water melon contains significant amount of Lycopene (Red tomatoes also contain Lycopene). Lycopene is helpful in reducing the risk of many cancers.  

American Heart Association’s heart check mark program had certified that water melon is low in saturated fat and cholesterol.

Amino acid citrulline can help to maintain blood flow within heart and cardiovascular function. It may help to cure Inflammation and dehydration.

By knowing the above health benefits of this golden fruit, I hope you may use often along with your daily dietary.

For more information about Watermelon and benefits you can check the Wikipedia link here and more another link here.

I have mentioned a few benefits of this fruit. Add your comments or any other uses or benefits of this fruit.  Your feedback through comments in this regard will benefit all of us.