Pea Nut / চিনা বাদাম

The peanut, also known as the groundnut and the goober and taxonomically classified as Arachis hypogaea, is a legume crop grown mainly for its edible seeds. It is widely grown in the tropics and subtropics, being important to both small and large commercial producers. It is classified as both a grain legume[3] and, because of its high oil content, an oil crop. World annual production of shelled peanuts was 42 million tonnes in 2014. Atypically among crop plants, peanut pods develop underground rather than aboveground. It is this characteristic that the botanist Linnaeus used to assign the specific name hypogaea, which means "under the earth."

Peanuts

As a legume, the peanut belongs to the botanical family Fabaceae; this is also known as Leguminosae, and commonly known as the bean, or pea, family. Like most other legumes, peanuts

harbor symbiotic nitrogen-fixing bacteria in root nodules. This capacity to fix nitrogen means peanuts require less nitrogen-containing fertilizer and improve soil fertility, making them valuable in crop rotations.

Peanuts are similar in taste and nutritional profile to tree nuts such as walnuts and almonds, and are often served in similar ways in Western cuisines. The botanical definition of a "nut" is a fruit whose ovary wall becomes very hard at maturity. Using this criterion, the peanut is not a true nut,[6] but rather a legume. However, for culinary purposes and in common English language usage, peanuts are usually referred to as nuts.

Cultivated peanut (A. hypogaea) arose from a hybrid between two wild species of peanut, thought to be A. duranensis and A. The oldest known archeological remains of pods have been dated at about 7,600 years old. Peanut pods develop underground, an unusual feature known as geocarpy.

Nutrition Facts

Peanut

Amount Per 1 cup (146 g)

Calories                                            828

% Daily Value*

Total Fat                                           72 g  110%

Saturated fat                                   10 g  50%

Polyunsaturated fat                        23 g 

Monounsaturated fat                     36 g 

Cholesterol                                      0 mg 0%

Sodium                                             26 mg        1%

Potassium                                        1,029 mg   29%

Total Carbohydrate                         24 g  8%

Dietary fiber                                    12 g  48%

Sugar                                                6 g   

Protein                                             38 g  76%

Vitamin A            0%    Vitamin C   0%

Calcium                13%  Iron             37%

Vitamin D            0%    Vitamin B-6         25%

Vitamin B-12       0%    Magnesium         61%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits

In addition to being every kid's (and many grownup kid's) favorite sandwich filling, peanuts pack a serious nutritional punch and offer a variety of health benefits.

Heart Will Go Nuts for Peanuts

Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart. In one such randomized, double-blind, cross-over study involving 22 subjects, a high monounsaturated diet that emphasized peanuts and peanut butter decreased cardiovascular disease risk by an estimated 21% compared to the average American diet.

In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine that is thought to be responsible for the French paradox: the fact that in France, people consume a diet that is not low in fat, but have a lower risk of cardiovascular disease compared to the U.S. With all of the important nutrients provided by nuts like peanuts, it is no wonder that numerous research studies, including the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease.

As a Source of Antioxidants

Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new research shows these tasty legumes are also as rich in antioxidants as many fruits.

While unable to boast an antioxidant content that can compare with the fruits highest in antioxidants, such as pomegranate, roasted peanuts do rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets. Research conducted by a team of University of Florida scientists, published in the journal Food Chemistry, shows that peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.

Antioxidants Key to their Heart-Health Benefits

Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among plant foods with the highest total antioxidant content, suggests nut's high antioxidant content may be key to their cardio-protective benefits.

Nuts' high antioxidant content helps explain results seen in the Iowa Women's Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.

Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large prospective epidemiological studies—the Adventist Health Study, Iowa Women's Study, Nurses' Health Study and the Physician's Health Study. When evidence

from all four studies was combined, subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.

Practical Tip: To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of peanuts or other nuts, or a tablespoon of nut butter, at least 4 times a week.

Potentially Reduced Risk of Stroke

Resveratrol is a flavonoid first studied in red grapes and red wine, but now also found to be present in peanuts. In animal studies on resveratrol itself (the purified nutrient given in intravenous form, not the food form), this phytonutrient has been

determined to improve blood flow in the brain by as much as 30%, thus greatly reducing the risk of stroke, according to the results of a laboratory animal study published in the Journal of Agricultural and Food Chemistry.

Lead researcher Kwok Tung Lu hypothesized that resveratrol exerted this very beneficial effect by stimulating the production and/or release of nitric oxide (NO), a molecule made in the lining of blood vessels (the endothelium) that signals the surrounding muscle to relax, dilating the blood vessel and increasing blood flow. In the animals that received resveratrol, the concentration of nitric oxide (NO) in the affected part of the brain was 25% higher than that seen not only in the ischemia-only group, but even in the control animals.

The jury is still out on peanuts however, since they contain far less resveratrol than the amounts used in the above study, and also less than the amount provided by red wine. An ounce of red wine can provide as much as 1,000 micrograms of resveratrol, and it almost always provides over 75 micrograms. The same ounce of peanut butter can only provide about 50 micrograms of resveratrol. Still, routine consumption of peanuts or peanut butter might turn out to be significant in terms of the resveratrol provided by this food.

But Pickled Foods Increase Risk of Colon Cancer

A number of studies have shown that nutrients found in peanuts, including folic acid, phytosterols, phytic acid (inositol hexaphosphate) and resveratrol, may have anti-cancer effects. A rich source all these nutrients—including the phytosterol beta-sisterol, which has demonstrated anti-cancer actions—peanuts have long been considered a likely candidate as a colon cancer-preventive food.(Awad AB, Chan KC, et al., Nutr Cancer)

Colorectal cancer is the second most fatal malignancy in developed countries and the third most frequent cancer worldwide. In Taiwan, not only has incidence of colon cancer increased, but the likelihood of dying from the disease rose 74% from 1993 to 2002.

Taiwanese researchers decided to examine peanuts' anti-colon cancer potential and conducted a 10-year study involving 12,026 men and 11,917 women to see if eating peanuts might affect risk of colon cancer.(Yeh CC, You SL, et al., World J Gastroenterol)

Researchers tracked study participants' weekly food intake, collecting data on frequently consumed foods and folk dishes such as sweet potato, bean products, peanut products, pickled foods, and foods that contained nitrates or were smoked.

Risk of colon cancer was found to be highly correlated with both peanuts, which greatly lessened risk, and pickled foods, which greatly increased risk, particularly in women.

Eating peanuts just 2 or more times each week was associated with a 58% lowered risk of colon cancer in women and a 27% lowered risk in men.

In women, but not in men, eating pickled foods 2 or more times a week more than doubled the likelihood of developing colon cancer risk for women, increasing their risk 215%.

Practical Tips: To help prevent colon cancer, avoid pickled foods, but enjoy peanuts at least twice each week. In addition to that old stand-by, the PB&J sandwich, try some of the following:

Spread peanut butter on your morning waffle, whole grain toast or mid-morning crackers.

Add a tablespoon of peanut butter to your morning smoothie.

Enjoy a handful of dry roasted peanuts with a glass of tomato juice as an afternoon snack.

Combine peanut butter, coconut milk, and ready-to-use Thai red or green curry paste for a quick, delicious sauce. Pour over healthy sautéed vegetables. Use as a cooking sauce for tofu or salmon.

Toss cooked brown rice with sesame oil, chopped peanuts, scallions, sweet red pepper, parsley and currants.

When purchasing peanut butter, be sure to read the label. Hydrogenated(trans-) fats and sugar are often added to peanut butter. Buy organic and choose brands that contain peanuts, salt—and nothing else!

Help Prevent Gallstones

Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as packing one peanut butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week, having a handful of peanuts as an afternoon pick me up, or tossing some peanuts on your oatmeal or salad.

Protect against Alzheimer's and Age-related Cognitive Decline

Research published in the Journal of Neurology, Neurosurgery and Psychiatry indicates regular consumption of niacin-rich foods like peanuts provides protection against Alzheimer's disease and age-related cognitive decline.

Researchers from the Chicago Health and Aging Project interviewed over 3,000 Chicago residents aged 65 or older about their diet, then tested their cognitive abilities over the following six years.

Those getting the most niacin from foods (22 mg per day) were 70% less likely to have developed Alzheimer's disease than those consuming the least (about 13 mg daily), and their rate of age-related cognitive decline was significantly less. One easy way to boost your niacin intake is to snack on a handful of peanuts—just a quarter cup provides about a quarter of the daily recommended intake for niacin (16 mg per day for men and 14 for women).

Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.

The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate

nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.

And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.

Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain."

Practical Tip: Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

Spread some nut butter on your morning toast or bagel.

Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread.

Fill a celery stick with nut butter for an afternoon pick-me-up.

Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables.

Or just enjoy a handful of lightly roasted nuts as a healthy snack.

Spiced Party Peanuts Recipe

Ingredients

1 large egg white

1 teaspoon water

3 cups unsalted dry roasted peanuts

1 tablespoon sugar

1 teaspoon ground cinnamon

1/2 teaspoon cayenne pepper

1/4 teaspoon salt

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

Directions

In a large bowl, beat egg white and water until frothy. Stir in peanuts. Combine sugar and spices; add to peanut mixture, stirring gently to coat.

Transfer to an ungreased 15x10x1-in. baking pan. Bake at 325° for 20-25 minutes or until lightly browned, stirring twice. Cool on a wire rack. Store in an airtight container.

Peanut Snack Recipe

A spicy chaat masala dish. This unique snack is prepared by boiling peanuts, along with turmeric, and then tossing them with onions and tomatoes. In a pinch, you can also use roasted peanuts.

Ingredients

2 cups raw peanuts

1 tbsp sea salt

1 tsp ground turmeric

1/2 tsp table salt

1/4 tsp chaat masala (spice mix for chaat)

1/2 tsp red chili powder

1 tsp ground roasted cumin

1 medium red onion, chopped

1 medium tomato, chopped

2 green chilies, stemmed and chopped

2 tbsp chopped fresh cilantro

2 tbsp freshly squeezed lemon juice

Directions

Step 1: Place a nonstick saucepan over high heat and add 5 cups water. When the water comes to a boil, add the peanuts, sea salt, and turmeric, and cook for 20 minutes. Drain.

Step 2: Transfer the peanuts to a deep serving bowl. Add the table salt, chaat masala, chili powder, cumin, onion, tomato, chilies, cilantro, and lemon juice, and stir well. Serve hot or at room temperature.

Peanut Mallow Bars

Ingredient

1 (18.25 ounce) package yellow cake mix 2 tablespoons water 1/3 cup butter or margarine, softened 1 egg 4 cups miniature marshmallows 2 cups peanut butter chips 2/3 cup light corn syrup 1/4 cup butter or margarine 2 teaspoons vanilla extract 2 cups crisp rice cereal 2 cups salted peanuts Add all ingredients to list

Direction

Preheat the oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking pan.

In a large bowl, mix together the cake mix, water, butter, and egg until well blended. Spread into the bottom of the prepared pan.

Bake for 20 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean. Remove from the oven, and sprinkle the marshmallows over the top. Return to the oven for about 2 minutes, just to melt the marshmallows together. Remove from the oven, and place pan on a wire rack to cool.

In a saucepan, combine the peanut butter chips, corn syrup, and butter. Stir over medium-low heat until melted and well blended. Remove from the heat, and stir in the vanilla, rice cereal and peanuts. Spread in an even layer over the marshmallows. Allow the bars to cool completely before cutting into squares.