Are Peanuts Healthy To Eat During the Winter Season?

Winter is here. It brings a season of over-eating, extra cravings, warm blankets, lethargic feeling, and unlimited snacking. Berries, citrus fruits, seeds, nuts, almonds, and peanuts are huge products consumed during winter.

Data shows that India produced 10.3 million metric tons of peanuts, with Gujarat, Andhra Pradesh, and Tamil Nadu producing the majority of them. 

India exports 6.38 lakh tons of peanuts, making it the world’s largest exporter. Peanuts are supplied in various ways, including raw, blanched, roasted, dry roasted, and peanut butter. 

Peanuts are the most common munchies in winter. People from all walks of life enjoy eating peanuts. However, this nutritious mini snack may adversely affect the body if consumed in massive quantities. 

Let’s dive into the amazing and nutritious health benefits of eating peanuts in winter. 

Peanuts and Its Nutritional Value 

Peanuts, scientifically known as Arachis Hypogaea, is a legume that originated in South America. 

It is popular with several names like groundnuts, goobers, and earthnuts, which make people believe that peanuts are related to tree nuts. However, they are not. 

You can consume peanuts in various forms and use them in a variety of foods, like desserts, cakes, snacks, sauces, and confectionery. 

Nutritional Value in 100 grams of Peanuts 

These tiny nutritious legumes provide nutrients that eliminate the risk of heart disease, stroke, liver and kidney disease, and aid in weight loss. 

Let’s look at the nutritional value of 100 grams of peanuts. 

Nutrients	Amount (100g)
Calories	567 kcal
Water	6.5%
Protein	25.8 g
Carbs	16.1 g
Sugar	4.7 g
Fiber	49.2 g
Saturated Fats	6.28 g
Monounsaturated Fats	24.43 g
Polyunsaturated Fats	15.56 g
Omega-6	15.56 g

7 Amazing Health Benefits of Peanuts 

The taste and nutrition of peanuts provide numerous health benefits, which can help combat the season of winter. Let’s look at these amazing health benefits of peanuts.

Support Heart Health

Peanuts are rich in monounsaturated fats, which lowers HDL or ‘bad’ cholesterol, ultimately reducing the risk of heart diseases. Studies found that regular consumption of peanuts can improve heart health. Moreover, the fiber, unsaturated fats, magnesium, and omega-6 fatty acids eliminate HDL cholesterol and improve heart health. Winters can make you feel lethargic, whereas eating peanuts daily can sustain energy, and prevent inflammation, and high blood pressure. 

Boost Immune System

This is an unpopular opinion, but peanuts contain zinc, vitamin E, and other essential nutrients, which boost the immune system and fight against bacterial and viral infection. Moderate consumption is the key to maintaining overall health, as peanuts may negatively harm the body by causing allergies. Peanuts have arginine, which helps strengthen the immune system. 

Aids in Digestion

100g of peanuts have 6.5% of fiber, which promotes healthy digestion. Studies prove that regular consumption of peanuts can help prevent irregular bowel movements, constipation, bloating, and gas. The fiber content in peanuts contributes to a healthy gut microbiome. 

Boost Energy Levels

Winter is the time of shorter days and colder temperatures, which may bring feelings of fatigue. It has a high content of healthy fats and protein, which boosts energy levels. Grab a handful of peanuts for a quick energy boost and combat lethargic feelings in winter. 

Enhance Mood

Peanuts have amino acids like tryptophan, which helps in the production of serotonin, lifting mood, especially during winter blues. By eating the right amount of peanuts, you can eliminate the feeling of being bleak and monotonous. 

Promote Healthy Skin

Dry skin is common during winter, peanuts can fight this dryness or flaky skin. The biotin content in peanuts promotes skin health. So, add peanuts to your daily diet by preparing Poha or any delicious dish inclusive of peanuts. Studies found that regular consumption of peanuts can help give a glowing skin complexion during winter. The antioxidant, vitamin E, zinc, collagen, and fatty acids content help brighten skin and prevent aging. 

Regulate Blood Sugar Levels

Studies found that nuts, including peanuts, can reduce the chances of diabetes and improve blood sugar levels in people with diabetes. Additionally, the research found that people with diabetes who consume peanuts regularly have seen an 11% lower risk of CVDs, a 15% reduced risk of coronary heart disease (CHD), and a 27% lower risk of all-cause mortality. 

An Interesting Fact: 

One jar of peanut butter contains over 500 peanuts. So, be careful while eating peanut butter. 

Side Effects of Peanuts In Winters 

Peanuts provide several benefits. However, overconsumption of peanuts may have adverse effects on the body. Here are some factors that can contribute to the adverse effects of peanuts. 

Aflatoxin Poisoning

Experts say that species of mold that produce aflatoxin sometimes contaminate peanuts. It can bring symptoms like loss of appetite, jaundice, and certain liver problems like liver failure and liver cancer. However, the risk of contamination increases if you store peanuts in warm and humid conditions. By properly storing and maintaining temperature, you can prevent aflatoxin contamination in peanuts. 

Peanut Allergy

Some people may have peanut allergy, which is actually the most common food allergen. Peanut allergy is dangerous, life-threatening, and may cause severe reactions to the body. It is important to check with your doctor about the allergy. Also, you can book an allergy screening package from Redcliffe Labs to look for peanut and other common allergens and plan diagnosis, treatment, and management accordingly. 

Anti-nutrients

Like every other legume, peanuts also contain anti-nutrients, which can reduce the nutritional value and affect the absorption of nutrients. Phytic acid is a noticeable antinutrient present in peanuts, ranging from 0.2-4.5%. It can reduce the presence of nutrients like iron and zinc, however, it is a slightly rare condition, which doesn’t happen with people who eat regularly.

What’s The Recommended Daily Intake of Peanuts? 

Peanuts are a healthy snack rich in calories and fats. The recommended daily intake of peanuts is around 42 grams, estimated to be 16 peanuts. Remember to consume peanuts in moderation because of their anti-nutrients and high-calorie content. The intake remains the same in every season, however, consult a dietician for a clear understanding. 

How To Use Peanuts in Winters? 

You can eat peanuts raw, blanched, fried, powdered, roasted, or peanut butter. There are several ways to incorporate peanuts into your daily diet. Here are some ways you can use peanuts. 

1. Add peanuts to your yogurt. 
2. Add peanuts to hummus and enjoy it with kebabs. 
3. Roast peanuts and mix them with green leafy vegetables and prepare a healthy salad. 
4. Add peanuts to your poha. 
5. Bake peanuts into a cookie or pies. 

Key Takeaways 

Peanuts are a perfect nutritious snack, which you can have in any form. We hope your doubt is clear from the above information that peanuts are healthy to eat during the winter season. Its regular consumption can prevent the risk of heart disease, diabetes, and liver damage, and maintain weight. Remember, overconsumption may bring consequences, so it is better to eat in moderation. Peanut allergy is very common and unnoticeable. So, book an allergy screening test from Redcliffe Labs for INR 699, detect early allergens, and take preventive measures. 

FAQs 

Ques 1 Are peanuts good in winter? 

Ans1 Peanuts are high in nutrients, provide energy, and are good for cold winter days. 

Ques 2 Can you eat peanuts during a cold?

Ans2 Vitamin E and antioxidant properties in peanuts can boost immunity and spare you from catching allergens. 

Ques 3 Do peanuts keep you warm?

Ans3 Peanuts are rich in monounsaturated and polyunsaturated fats, which help generate body heat and keep you warm during chilly winter weather.