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Each woman has her own way of eating breakfast to ensure the health of the body and to lose weight. Some people choose to drink a glass of warm milk, others eat fruit, chicken breast, or just a salad for the first meal of the day. But according to research, peanuts are one of the healthiest foods women should eat after waking up, to stay fit and nourish many internal organs like the heart, intestines, and bile.
Peanuts are a rich source of protein, fiber, and healthy fats. According to the United States Department of Agriculture, in 100 g of peanuts it contains: 567 calories; 25.8 g of protein; 8.5 g of fiber; 4.5 mg of iron; 92 mg of calcium; 18 mg of sodium; 705 mg of potassium.
In particular, peanuts are a great source of vitamin E, vitamins B1, B3, B9 … All of these are essential minerals to maintain the body’s metabolism and reduce the risk of various diseases.
What benefits will women benefit from eating peanuts for breakfast?
1. Support heart health
Peanuts are rich in monounsaturated and polyunsaturated fats that are beneficial for overall health. This fat content is very good for your heart health.
A 2014 study by American experts found that if a person with diabetes maintains the habit of eating 46g of peanuts or peanut butter a day it can significantly improve cardiovascular health.
Also, an article in the Journal of Nutrition (United States) found that people who eat peanuts regularly have a 35% lower risk of coronary heart disease than the average person. The reason may be that the fatty acid content of peanuts lowers cholesterol levels, thereby reducing the risk of heart disease.
2. Maintain a reasonable weight
Dr. Mattes, nutritionist in the Department of Nutritional Sciences at Purdue University (USA) said: “Peanuts are saturated foods because they contain abundant amounts of fat, fiber and protein, and more. We also have the opportunity. to combine peanuts with many other nutrients ”.
According to experts, if you eat peanuts regularly for breakfast, you can reduce the amount you eat during the day. Research has been done showing that women who eat nuts, including peanuts, just 2 times a week have a lower risk of weight gain and obesity for 8 years compared to those who eat rarely.
3. Control blood sugar
Peanuts are a great food for people with diabetes or at risk of diabetes. Peanuts have a low glycemic index (GI), which means they don’t cause large spikes in blood sugar.
Peanuts have a GI of 23. Meanwhile, nutritionists always rate foods with a GI of 55 or less as healthy foods, which can help prevent spikes in blood sugar.
Peanuts are a great food for people with diabetes or at risk of diabetes.
Also, peanuts can help control blood sugar because they are relatively low in carbohydrates but high in protein, fat, and fiber. Fiber improves digestion, allowing for a more stable energy release. But the protein is kept longer, so the body will be full for a long time and stay healthy.
Four. May prevent gallstones
Eating peanuts has been linked to a lower risk of gallstones. A study conducted by Harvard Medical School and Brigham and Women’s Hospital (Boston) found that consuming peanuts can help you reduce your risk of gallstones. Women who consume peanuts 5 times a week reduce the risk of gallbladder removal.
5. It can reduce the risk of colorectal cancer, breast cancer …
Eating lots of peanuts and other tree nuts has been linked to a reduced risk of colorectal cancer. This is because the isoflavones, resveratrol, and phenolic acids found in peanuts have anti-cancer properties.
A study conducted in the Netherlands showed that eating peanuts is also linked to a lower risk of breast cancer after menopause. Peanuts are also recognized for their ability to prevent stomach and esophageal cancer in older adults in the US.
A study conducted by the University of Georgia (USA) showed that the resveratrol in peanuts has powerful antioxidant properties that help reduce the risk of cancer.
Peanuts are great, but the following should be noted
Peanuts are a healthy food, but they still pose a risk if poorly preserved and processed. Moldy peanuts can be contaminated with aflatoxin (a powerful toxin that causes liver cancer). So when eating peanuts, it should be noted that:
– After buying, it is necessary to store the peanuts in a dry and sunny place. Peanuts should be removed immediately.
– Don’t eat raw peanuts. The best way to eat is boiled peanuts. Boiled peanuts are recognized for 2-4 times more content of isoflavone antioxidants.
– Don’t eat too many roasted or boiled peanuts on an empty stomach. Because the fat in peanuts will cause you gas, bloating and discomfort.
– Pregnant women should not eat too much peanuts, which makes children susceptible to allergies.
– Patients with gout, fatty blood, diabetes should eat peanuts in sufficient quantity, they should not eat too much so that their condition does not worsen.
(Nguồn: Medicalnewstoday, Stylecraze)
