Peanuts (Mungfali) Benefits, Uses and Side Effects

Since peanuts are mostly made of unsaturated fats, extensive studies have been done on the hypolipidemic (cholesterol lowering) properties of peanuts. In vivo (animal based) studies indicate that peanuts reduce the levels of LDL cholesterol while at the same time helping maintain the HDL cholesterol in the body.

In a clinical study done in Ghana, regular peanut consumption was found to balance the cholesterol levels within 4 weeks.

According to a recent clinical study published in the Journal of Nutrition, consumption of 85 g of peanuts along with a high-fat diet helps in improving postprandial hyperlipidemia, which is the spike in blood fatty acids right after a meal. 

(Read more: High cholesterol treatment)

It is a common misconception that eating nuts when you are on diet will increase your weight. The reason for this is the high-fat content of nuts.

Several studies have shown that this is not true. Infact. quite contrary to this, in some cases, including nuts such as peanuts in your diet has been suggested to help you reduce weight in a healthy way. This is because the fat present in nuts is mostly unsaturated fatty acids, which actually helps prevent high cholesterol and maintain a healthy balance of fats in the body. A trait essential to keep obesity at bay. 

Additionally, peanuts are a rich source of dietary fibre, a macronutrient that makes you feel full for longer and prevents unnecessary munching.

According to a study published in the Journal of The American College of Nutrition, including peanuts and peanut products in your diet does not lead to an increase in your BMI (Body Mass Index), which is a measure of your body fat based on your height and weight. A balanced BMI means a healthier body weight.

(Read more: Weight loss diet chart)

Peanut is loaded with nutrients and active compounds that are healthy for your heart. The unsaturated fat content alone is enough to make it a healthy food for heart patients. Let us have a look at the many ways your heart can benefit from regular peanut consumption.

Regular peanut consumption is suggested to be helpful in keeping your cholesterol levels in check. Clinical studies indicate that it improves lipid profiles and aids in reducing the risk of plaque development in blood vessels, which otherwise could block heart arteries and pose a threat of heart attack and heart diseases.

Furthermore, peanuts have a good amount of vitamin E,  which has been found to reduce the risk of coronary heart disease.

The amino acid arginine present in peanuts improves blood circulation, which again is a sign of a healthy cardiovascular system.

Peanuts are rich in flavonoids, unsaturated fats and various other compounds. Together, these aid in reducing high blood pressure, which is one of the major risk factors for heart diseases. 

Also, peanuts contain an antioxidant called resveratrol, which reduces oxidative stress, thus helping maintain heart function and preventing cardiovascular diseases.

If you are a health enthusiast you might already know peanuts to be one of the best sources of proteins. But do you know why?

Peanuts contain all of the 20 essential amino acids and they are the best source of arginine, an amino acid that is used in the biosynthesis of many important proteins in the body. Out of all the nuts, peanuts are known to be the richest in protein. In fact, the protein content in peanuts is equivalent to the protein content in meat or eggs.

These proteins have great emulsifying activity (breaking down fats into small droplets), emulsifying stability (maintaining the fat as droplets for easier use by the body) and great water retention properties. The ease of digestibility of peanut protein is as good as any other animal protein.

So, if you are a vegetarian or a vegan, peanuts could be the perfect choice of proteins for you.

(Read more: Protein powder benefits for health)

Gallstones are tiny stones that form inside your gallbladder due to hardening of digestive fluids and cholesterol. They could be a cause of major discomfort and pain, the only respite being surgery. However, nuts, especially peanuts may save you from the worst of this condition. Studies indicate that the unsaturated fats present in peanuts eliminate the risk of gallstones by decreasing the level of bad cholesterol (LDL) in the body.

(Read more: Gallstone analysis)

Also, peanuts host a variety of antioxidants, which by reducing oxidative stress prevent gallstone formation. This has been evidenced by the effect of Vitamin E on gallstone formation.

According to a clinical study published in the American Journal of Clinical Nutrition, regular peanut consumption reduces the risk of cholecystectomy.

Peanuts contain a good amount of fibre and research evidence suggests that fibre reduces the risk of gallstone and cholecystectomy by reducing the production of secondary bile acids, biological compounds that are responsible for gallstone formation. 

(Read more: Homeopathic treatment for gallstones)

Alzheimer's is a neurodegenerative disease that slowly deteriorates brain function and motor skills. According to NIH, it is the major cause of age-related dementia and loss of cognition. There is no definitive cure for Alzheimer's disease and treatment usually includes cognitive therapies and behavioural management to help people live a normal life.

Now, consuming peanuts is suggested to be helpful in reducing the risk of Alzheimer's disease as they are rich in antioxidants like vitamin B3 and vitamin E. 

Studies on resveratrol demonstrate that it prevents brain cell damage by interfering with certain cell signalling pathways. Peanuts, as a good source of resveratrol, could thus hold some therapeutic potential against Alzheimer's.

(Read more: Alzheimer's disease diet)

Peanuts are loaded with vitamin E and vitamin B, two nutrients that promote skin health. Studies indicate that B vitamin promotes fibroblast development and the process of wound healing. Fibroblasts are a type of body cells that help in maintaining skin structure. As antioxidants, these vitamins ensure that you do not suffer from premature ageing signs like wrinkles and dark spots.

Also, the fat content present in peanuts would help helps maintain the skin barrier, avoiding the loss of moisture from your skin surface. This means that you do not suffer from dry skin.

Using peanut oil also protects you from the harmful effects of UV radiation. Just mix a bit of this oil with your massage oil and you are good to go.

(Read more: How to get glowing skin naturally)

Depression is a result of various environmental and neurological changes that happen to brain chemicals. Peanuts contain at least 2 important compounds that have been linked to mood alleviation and prevention of depression.

First, it makes a good source of B vitamin, which when present in low amounts are associated with depression and mood suppression. In a review article and a case study, consumption of vitamin B3 was found to be useful in alleviating depression symptoms and improving mood.

Additionally, the amino acid tryptophan present in peanut is essential for the synthesis of serotonin. Serotonin is the pleasure hormone that uplifts mood and reduces depression. Though the direct effect of tryptophan is still unclear, a deficiency has been found to cause a relapse of symptoms in previously treated individuals.

(Read more: Depression in children)

Peanuts play a major role in preventing cancer. They contain polyphenols, an antioxidant, which prevents the formation of toxic nitrogen compounds in the stomach. This, in turn, reduces the risk of stomach cancer. Also, research proves that various types of cancers can be prevented by consuming peanuts such as:

• Colorectal cancer
• Endometrial cancer
• Lung cancer
• Pancreatic cancer 

(Read more: Diet for cancer patients)