Dietician Anna Tsukanova shared her recommendations regarding the consumption of peanuts in the daily diet during a conversation with RIA News.
Tsukanova noted that for adults the optimal amount of peanuts per day is no more than 20 grams. As for children under 10 years of age, they are recommended to consume no more than four to five nuts per day, and adolescents – no more than eight.
The specialist warned allergy sufferers to be careful when consuming peanuts and products containing them. She also recommended that pregnant and lactating women avoid eating peanuts.
“This type of nut is not recommended to be included in the diet of children under five years of age, as well as people suffering from arthrosis, arthritis, gout, or with exacerbation of diseases of the gastrointestinal tract , varicose veins and other vascular pathologies, since peanuts help increase blood clotting,” added the nutritionist.
Nutritionist Yulia Lementina told specially for MedicForumwhy peanuts should definitely be included in your diet.
“Peanuts, or groundnuts, are not only tasty, but also a healthy, rich product nutrients and trace elements,” says Lementina.
Here are some of its beneficial properties:
Source of protein
Peanuts contain significant amounts of plant protein, making them an excellent source of nutrients for vegetarians and vegans. Protein is essential for tissue growth in the body, as well as maintaining healthy muscles.
Good source of healthy fats
“Peanuts contain healthy monounsaturated and polyunsaturated fatty acids such as omega-3 and omega-6, which promote heart health, improve blood flow and reduce bad cholesterol.”
Rich in antioxidants
Peanuts contain antioxidants such as vitamin E and polyphenols, which help protect the body from free radicals and prevent oxidative stress associated with the development of various diseases.
Contains vitamins and minerals
Peanuts rich in B vitamins (particularly vitamin B3, or niacin), which are essential for a healthy nervous system and metabolism.
“It also contains minerals such as magnesium, potassium, iron and zinc, which play important role in various processes in the body.”
Helps control blood sugar levels
Peanuts have a low glycemic index and can help control blood sugar levels, which is especially important for people with or predisposed to diabetes.
Beneficial for brain health
Peanuts contain vitamin B3 , which plays an important role in maintaining a healthy nervous system and brain function.
It is important to remember that peanuts are an allergenic food and should be consumed with caution, especially if you have allergies to nuts or other foods.
“Peanuts are often processed with oil or a salty solution, so eating them in large quantities may be associated with excess fat or salt intake.”
MedicForum previously wrote about non-alcoholic fatty liver disease in children.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.