Overview
It is a known fact that peanuts are rich in nutrients, and regular consumption improves our overall health. It prevents diseases and improves life expectancy, so peanuts are considered superfoods.
Peanuts are high in nutrients like proteins, fibre, antioxidants, minerals, phytosterols and vitamins. We all know the health benefits of peanuts are wide, but peanuts can benefit hair, skin and nails.
Health benefits of peanuts for skin, hair and nails
Protect against skin cancer
Peanuts contain high amounts of essential vitamins and minerals and can be incorporated into your diet in various ways. When we don’t have any snacks, we tend to munch on roasted peanuts with or without knowing their benefits.
Two tablespoons of peanuts contain about 36 per cent of the daily recommended intake of vitamin E. Vitamin E is essential for healthy skin and protects from skin damage.
Regular consumption of peanuts protects the skin from sun damage and prevents oxidative stress. They also contain beta-sitosterol, which inhibits tumour growth.
Improve Skin Tone and Texture
Peanuts contain essential nutrients like vitamin E, zinc and niacin. These nutrients help improve skin texture.
Prevent Skin Infections
Peanuts are rich in zinc, which prevents skin infections. Zinc is a potent antioxidant that fights harmful bacteria and fungi, which leads to fungal infections.
Peanuts reduce inflammation as they contain fatty acids. These fatty acids reduce the swelling and redness in the skin.
Reduce Wrinkles and Age Spots
Peanuts can reduce wrinkles and age spots. Research states that regular consumption of peanuts in moderation keeps the ageing signs at bay. It also reduces wrinkles, dark spots and fine lines.
The antioxidant in peanuts helps fight free radicals that can lead to early ageing. Additionally, peanuts tend to stabilise free radicals and protect the skin from damage.
Strengthen Hair and Nails
Folate is important for hair growth. Peanuts are a rich source of folate and B vitamins, which helps in the growth of hair and nails. Vitamin B deficiency can lead to thinning of hair and hair loss.
They are also rich in magnesium, which stimulates hair growth. Zinc in peanuts strengthens nails and prevents breakage. They also prevent the nails from becoming brittle.
Reduce dark circles and bags
Dark circles are caused by high levels of free radicals. Free radicals can lead to dark circles and eye bags. Age spots can be reduced by increasing blood circulation. Peanuts contain vitamin E, which promotes healthy skin cells and improves skin elasticity. Over time, as the skin becomes more elastic, dark circles and age spots will disappear.
Reduce acne breakouts
Acne is caused due to peanuts when there are low levels of antioxidants. Nutrients like selenium and vitamin E contain many antioxidants that help fight free radicals.
Antioxidants in peanuts help protect the cells from damage and infections. However, no proper evidence states antioxidants will clear up acne.
Softens Skin
Peanuts are a great source of fibre that helps flush out toxins from the body. If the toxins are flushed out, the skin becomes soft and healthy. They tend to give the skin a natural and clear glow.
Omega 6 fatty acids are good for the skin and alleviate inflammation symptoms and skin sensitivity. Peanut oil is a good face mask, which helps remove dirt caused by exposure to pollution from the face and gives a natural glow.
Boost Hair Growth
Peanuts are rich in biotin, which stimulates hair growth. Nuts are known for their good fat, and 1/4 cup of peanuts contains about 9 grams of proteins and other essential antioxidants that help boost hair growth.
People who have hair loss and hair thinning problems can consume peanuts regularly. They are a great magnesium source which benefits hair, nails and skin.
Treat Dry Skin
Peanuts are a great source of vitamin E. They keep skin hydrated and nourished with essential nutrients. Peanuts also have antioxidants that act as protective agents and protect the cells from environmental damage like UV rays.
Peanut oil contains natural moisturising properties, which makes the skin smoother and softer and gives a radiant look.
The nutrient content in peanuts helps maintain the integrity of the cell membrane. The anti-inflammatory property helps treat skin conditions like eczema and psoriasis.
Healthy Recipes of Peanuts
Peanuts can be consumed either roasted, steamed with peanut butter or chutneys. Some healthy recipes for peanuts can make your meal more interesting.
Peanut Chaat
Peanut chaat gives you a crunchy, salty, tangy and spicy taste. Your snack time will be more than just peanuts.
Ingredients required
- Onions chopped 1
- Tomatoes chopped 1
- Chaat masala
- Salt
- Chilli powder
- Peanut 1 cup
- Mint chopped
- Coriander chopped
Cooking method
- Making peanut chaat is easy. You don’t really require any cooking. Just mix all the ingredients.
- In a bowl, add one cup of peanuts, onions and tomatoes and give it a mix. Now add the chaat masala, chilli powder and salt as required.
- After adding all the masala, give it a good mix. Top the chaat peanut with some freshly chopped mint and coriander leaves.
Conclusion
Peanuts are a common in Indian households. Either munching roasted peanuts or consuming them as peanut butter with bread or making it as a peanut chutney which goes well with idly or dosa. You can consume it in any way you want.
They are nutrient-dense and can benefit your hair, skin and nails. They protect your cell membrane and support your skin. It also prevents dark spots, age lines and wrinkles. However, moderate consumption is recommended. Overconsumption of peanuts can lead to bloating, constipation and diarrhoea.
