Health Benefits of Peanuts (Mungfali)

About Peanuts/Mungfali

Peanuts (Mungfali) are also known as groundnut belongs to the species of legume or beans family, Fabaceae. It was first cultivated in the Paraguay valleys. Some other names of the peanuts are earthnuts, goober peas, pygmy nuts, monkey nuts or pig nuts. As it has ‘nut’ word commonly in it’s all the names but the surprising thing is that it is not a nut, it is a legume. Even being a legume, it has all the properties of a nut. The peanuts have two sets of chromosomes from different species means amphidiploid or allotetraploid.

Mungfali is cultivated in the light, acidic and sandy loam soil and takes around 120 to 150 days to get fully ripened after planting of the seeds. China is considered as the world’s largest producer of the peanut. The other leading peanuts commercial producers are India, the United States, Nigeria and Indonesia.

Benefits of Peanuts/Mungfali

Peanuts are packed with the all the nutrients required to grow and develop the body including variety of health benefits. Some of the most significant health benefits of the peanuts I am pointing here:

Keeps Heart Healthy

• Eating mungfali regularly provides your heart a hard shield to guard it from various complications. As it is a great source of the monounsaturated fats which decreases the risk of cardiovascular diseases and coronary heart diseases and makes the heart a healthy heart.

Reduces Risk of Cardiovascular Diseases

• Peanuts are full of vitamin E, protein, niacin, p-coumaric acid, oleic acid (an antioxidant), folates, resveratrol (a phenolic antioxidant) and manganese contents which also reduce the risk of cardiovascular diseases and coronary heart diseases.

Improves Blood Flow to Brain

• The phytonutrient Resveratrol (a flavonoid) found in the in peanuts helps in improving the blood flow to the brain and thus reduces the risk of stroke.

Keeps Blood Vessels Healthy

• This phytonutrient stimulates the release of nitric oxide in the blood vessels lining (endothelium) which relaxes and dilates the blood vessel and thus increases the blood flow.

Protects from Cancer

• Some of the nutrients available in the peanuts such as phytosterols, phytosterol beta-sisterol, resveratrol, folic acid, phytic acid (inositol hexaphosphate) and etc protects the body from cancer as they are anti cancerous.

Reduces Risk of Colon Cancer

• People eating peanuts regularly have less risk of colon cancer.

Prevents from Gallstones

• Having peanuts in the routine prevents the gallbladder diseases and gallstones.

Protects from Alzheimer’s Disease

• Peanuts provide the protection against the Alzheimer’s disease as well as other age related cognitive decline as it is one of the good niacin rich foods.

Rich Source Source of Manganese

• Peanuts assist in the fat metabolism, carbohydrate metabolism, blood sugar level, calcium absorption and etc because of the availability of a mineral called Manganese.

Fights with Depression

• It also fights with the depression as it is the good source of tryptophan (an amino acid) which helps in producing serotonin. Serotonin is an important key brain chemical which aids in the mood regulation.

Boosts Memory Power

• As peanuts are the good sources of Vitamin B3 (also called niacin), it boosts the memory power and promotes normal brain functioning.

Maintains Cholesterol Level

• As it contains a mineral called copper, it assists in lowering the bad cholesterol levels and maintaining the good cholesterol level in the body.

Regularizes Body Organs Functioning

• It maintains the smooth functioning of the body as it is loaded with the vitamins, minerals, proteins, folates and etc.

Maintains Functioning of Bowels

• As it is rich source of dietary fibers, it is good for digestion and maintains the even functioning of the bowels, thus reduces the risk of colon cancer and gallstones.

Prevents from Osteoporosis

• It greatly assists in the health of bones and teeth because of the calcium and vitamin D availability, thus reduces the risk of osteoporosis in later life.

Boosts Body Energy

• It provides instant energy to the body as it is the good sources of all the nutrients like vitamins, minerals, anti oxidants and etc.

Contains High Level Protein

• As it is loaded with the protein, it is very good for the growth and development of the body.

Reduces Risk of Stomach Cancer

• One of the contents (poly-phenolic anti-oxidants: P-Coumaric acid) found in peanuts has capability to lessen the risk of stomach cancer by lowering the generation of carcinogenic nitrous-amines.

Protects from Free Radicals

• Peanuts are famous for its antioxidant property. Its antioxidant property increases when it is eaten boiled. The level of Biochanin-A and Genistein (antioxidants) increases when it gets boiled which protects the body by the bad effects of free radicals.

Source of Important Minerals

• Some of the most important minerals like calcium, potassium, copper, manganese, iron, magnesium, selenium and zinc are found in peanuts which aids in different body functions.

Improves Calcium Absorption

• High magnesium content of the peanuts makes the teeth and bones healthy by increasing the calcium absorption in the body.

Maintains Fluid Level

• Low sodium content of the peanuts helps in maintaining the healthy water retention as well as healthy heart.

Regulates Blood Pressure

• A sufficient amount of potassium in the peanuts helps in maintaining the healthy muscle function of the body as well as regulating the normal blood pressure.

Prevents from Disorders of High Blood Glucose Level

• It also aids in sugar metabolism thus protects from hypoglycemia, obesity, weight gain, diabetes, kidney diseases and etc.

Regulates Functioning of RBC

• The iron content of the peanuts maintains the accurate functioning of the red blood cells

Prevents from Breast Cancer

• Eating peanuts regularly lessens the risk of breast cancer in girls or women.

Benefits of Peanuts for Weight Loss

Maintains Weight

• Eating peanuts regularly reduces the risk of weight gain to a great extent. It promotes the weight loss as it controls the hunger pangs without any fear of weight gain.

Benefits of Peanuts in Pregnancy

Improves Fertility

• Peanuts or mungfali help in promoting the fertility because of its folates availability.

Nourishes Baby

• Eating peanuts during the pregnancy helps a mother to give birth to a baby without any serious neural tube defect.

Benefits of Peanuts for Skin

Keeps Skin Healthy

• As peanuts are the good sources of the Vitamin E, it plays a great role towards maintaining the integrity of mucous membrane cells and skin.

Prevents from Sun Damage and Ageing

• High levels of vitamin E of the peanuts protect the body from aging and sun damage by nourishing the skin. It makes the skin shiny, toned and youth.

Benefits of Peanut Butter

Loaded with Healthy Nutrients

• Peanut butter is also loaded with all the healthy nutrients and provides the same healthy results like whole peanuts. Though, peanut butter has high calorie and high protein levels.

Nutritional Benefits of Peanuts/Mungfali per 100 g

(Source: USDA Nutrient Database)

Energy: 570 kcal

Carbohydrates: 21 g

Sugars: no sugar

Dietary fiber: 9 g

Fat: 48 g

Saturated fat: 7 g

Monounsaturated fat: 24 g

Polyunsaturated fat: 16 g

Protein: 25 g

Amino acids:

Tryptophan: 0.2445 g

Isoleucine: 0.882 g

Cystine: 0.322 g

Leucine: 1.627 g

Lysine: 0.901 g

Threonine: 0.859 g

Phenylalanine: 1.300 g

Valine: 1.052 g

Methionine: 0.308 g

Arginine: 3.001 g

Glutamic acid: 5.243 g

Tyrosine: 1.020 g

Glycine: 1.512 g

Histidine: 0.634 g

Alanine: 0.997 g

Proline: 1.107 g

Serine: 1.236 g

Aspartic acid: 3.060 g

Water: 4.26 g

Vitamins:

Thiamine (B1): 0.6 mg

Riboflavin (B2): 0.135 mg

Niacin (B3): 12.9 mg

Pantothenic acid (B5): 1.8 mg

Vitamin B6: 0.3 mg

Folate (B9): 246 μg

Vitamin E: 8.33 mg

Electrolytes:

Sodium: 18 mg

Potassium: 705 mg

Minerals:

Calcium: 62 mg

Phosphorus: 336 mg

Iron: 2 mg

Magnesium: 184 mg

Zinc: 3.3 mg

Copper: 1.144 mg

Manganese: 1.934 mg

Selenium: 7.2 µg

Nutritional Benefits of Roasted and Salted Peanuts per 1 oz

(Source: USDA Nutrient database)
Calories: 166 g

Protein: 6.7 g

Carbohydrates: 6.1 g

Dietary Fibers: 2.3 g

Fat: 14.1 g

Saturated Fat: 2.0 g

Monounsaturated Fat: 7.0 g

Polyunsaturated Fat: 4.5 g

Omega 6 fatty acid: 4.5 g

Omega 3 fatty acid: small

Vitamins:

Vitamin E: 2.2 mg

Folate: 41.1 mcg

Thiamin: 0.12 mg

Riboflavin: 0.03 mg

Niacin: 3.8 mg

Pantothenic acid: 0.39 mg

Vitamin B6: 0.07 mg

Minerals:

Zinc: 0.94 mg

Copper: 0.19 mg

Selenium: 2.13 mcg

Magnesium: 50 mg

Phosphorus: 101 mg

Iron: 0.64 mg

Calcium: 15 mg

Electrolytes:

Sodium: 230 mg

Potassium: 187 mg

Arginine: 0.8g

Phytosterols: 62.4 mg

Beta-sitosterol: 18.4 mg

Nutritional Benefits of Peanut Butter per 2 tsf

(Source: USDA Nutrient database)
Calories: 188 kcal

Proteins: 8.0 g

Carbohydrates: 6.3 g

Dietary Fibers: 1.9 g

Fat: 16.1 g

Saturated Fat: 3.3 g

Monounsaturated Fat: 7.6 g

Polyunsaturated Fat: 4.4 g

Omega 6 fatty acid: 4.4 g

Omega 3 fatty acid: trace

Vitamins:

Vitamin E: 2.9 mg

Folate: 24 mcg

Thiamin: 0.03 mg

Riboflavin: 0.03 mg

Niacin: 4.3 mg

Pantothenic acid: 0.34 mg

Vitamin B6: 0.17 mg

Minerals:

Magnesium: 49 mg

Phosphorus: 115 mg

Calcium: 14 mg

Zinc: 0.94 mg

Copper: 0.15 mg

Selenium: 1.8 mcg

Iron: 0.60 mg

Electrolytes:

Sodium: 160.0 mg

Potassium: 208 mg

Argenine: 0.96 g

Phytosterols: 33 mg

Beta-sitosterol: 43.2 mg

Nutritional Benefits of Peanut Oil per 1 tsf

(Source: USDA Nutrient Database)
Calories: 119 kcal

Fats: 13.5 g

Saturated Fat: 2.3 g

Monounsaturated Fat: 6.2 g

Polyunsaturated Fat: 4.3 g

Omega 6 fatty acid: 4.3 g

Vitamin E: 2.1 mg

Phytosterols: 28 mg

Beta-sitosterol: 25.7 mg

Tips for getting more Benefits from Peanuts:

• Make a habit of eating soaked peanuts with other dried fruits.
• Buy natural peanut butter without sugar and salt as well as the pesticide content.
• Try to eat simply plain roasted peanuts without much salt or sugar or oil.

How to Select and Store

Always try to buy fresh peanuts from the market during season to avoid buying stored peanuts from the market (as chemicals used in storage may seriously harm the health). Always buy bright colored, hard, well skinned and raw peanuts from the market. Avoid buying wrinkled, spotted, black skinned, broken and bad smelling peanuts from the market. It can be stored very safely at room temperature (at cool and dry place) for months.

How to Enjoy

It can be enjoyed in many ways such as eating raw, roasted, salted, sweeten, peanut butter, laddoo, soaked, with other dry fruits, peanut sweet dalpatti and etc. It can also be added to the kheer, chatni, soup, pasta and so many dishes.

Disadvantages of Peanuts

• As peanuts contain oxalates which may cause some health problems. Peanuts should be avoided eating by people with kidney or gallbladder problems as the oxalates content of it may hinder with the calcium absorption (lower calcium absorption) in the body.
• Peanuts may have aflatoxin, a toxin from Aspergillus flavus, (a carcinogen which is more toxic than DDT) which may lead to the mental retardation as well as lowered intelligence.
• People suffering from the thyroid problems should also avoid eating peanuts as it contains goitrogens which may interfere with thyroid gland functioning.
• As peanuts are high in calories, overeating of peanuts may cause quick weight gain.
• As it has high levels of saturated fat, overeating of the peanuts of may lead to some major complications like blocked arteries, digestive problems, heart problems, high blood pressure and etc.

How Much Peanuts Should You Eat A Day

A handful (means an ounce or 30 g) of the peanuts can be eaten a day. But overeating of peanuts should be avoided in order to get away from its complications or disadvantages.

Health Benefits of Muskmelon (Kharbuja) Fruit

About Muskmelon/Cantaloupe/Kharbuja

Cantaloupe is commonly known as muskmelon and kharbuja especially in India however also famous as rock melon and sweet melon all over the world. It is found in many varieties, shapes and colors and belongs to the Cucurbitaceae family.

Benefits of Muskmelon (Cantaloupe / Kharbuja) Fruit

It was originated in the India, Iran and Africa whereas first cultivated in the Europe and then spread in various regions of the world. It is greatly found during summer season especially from April to August. It is a sweetest and amazing fruit having cooling effect on the body during whole summer season. Its high water, minerals and vitamins content are great source of nutrition required to nourish the health.

It is considered as the ideal summer fruit because of its high water, minerals and vitamins content which helps in balancing the fluid and electrolytes loss during summer season. It involves in managing body heat as well as helps in combating heat related health disorders because of its cooling effects. Some of the outstanding nutritional health benefits of the muskmelon are mentioned below:

Benefits of Muskmelon for Digestive System

Provides Relief from Constipation

• Its high water and dietary fibers content help people to get relief from the constipation and other digestive disorders if consumed regularly.

Provides Relief from Acidity

• This fruit is very good for the digestion provides relief from the acidity and stomach problems.

Stimulates Digestive Functioning

• It properly nourishes the digestive system, stimulates its functioning and helps in treating lack of appetite.

Regulates Bowel Movements

• It makes the bowel movement very smooth and easy thus helps in keeping proper digestion.

Provides Relief from Diarrhea

• It provides relief from the diarrhea if it is eaten by sprinkling the mixture of kali mirch, ginger powder, sendha namak and roasted powdered jeera.

Benefits of Muskmelon for Skin

Contains all Essential Nutrients

• It is naturally loaded with the high level of phytonutrients (alpha and beta-carotene), folates, folic acid, potassium, vitamins like C, E, K and A which are highly required nutrients to keep skin natural, soft, glowing, healthy and younger looking.
• Including it as a part of daily diet gives fast result for skin.

Maintains Skin Texture

• It contains a most essential element of the skin called collagen which helps in maintaining the natural skin integrity and texture. It also fastens the wound healing process as well as maintaining the skin firmness.

Removes all Spots

• It prevents from the rough and dry skin problems, removes black spots, blemishes and other scars.

Hydrates Skin

• It helps in maintaining skin hydrated and rejuvenating as it contains vitamins K, B and E.

Induce Skin Regeneration

• It helps in inducing skin regeneration process by inducing the collagen formation thus provides skin youthful glow and natural elasticity.

Benefits of Muskmelon for Women

Regulates Blood Flow during Menstruation

• Its high potassium level helps in excreting extra sodium in the body and maintains blood pressure to the normal level thus helps women during menstruation by reducing the heavy blood flow and clots formation.

Induce Breast Milk Production

• Regular consumption of the musk melon during lactation helps mothers by enhancing the sufficient breast milk production to properly feed their baby.

Benefits of Muskmelon for Weight Loss

Contains Low Calorie

• It is a very low calorie fruit having high amount of dietary fibers, water, minerals, vitamins and phytonutrients which acts as a great snack in between the meals.

Calms Down Hunger Pangs

• It calms down the hunger pangs in very healthy ways so it is great to have as a snack instead of eating unhealthy items.

Manages Weight

• It is a very good option for those greatly conscious towards their health and weight as it effectively helps in managing the weight without much effort.

Benefits of Muskmelon during Pregnancy

Rich in Folic Acid and Iron

• It is rich in folic acid and iron which are very essential for both mother and baby.

Prevents Baby from Birth Defects

• It keeps baby healthy and provides better environment for the proper growth and development by preventing baby from the birth defects.

Provides Reliefs from Morning Sickness

• It provides relief from the morning sickness during first trimester of pregnancy.

Benefits of Muskmelon for Heart

Reduces Risk of Heart Diseases

• It prevents from the risk of stroke and heart diseases as it contains an anticoagulant compound called adenosine which has ability to stop the blood clot formation.

Regulates Blood Pressure

• It contain high potassium and no cholesterol thus helps in regulating the blood pressure under control and very helpful for the normal heart functioning.

Prevents from Hardening of Arteries

• It prevents from the arteriosclerosis means hardening of the arteries and reduces the risk of heart attacks.

Benefits of Muskmelon for Cancer Prevention

Prevents from Cancer

• It reduces the risk of cancer as it contains antioxidant flavonoids and carotenoids which are anti-cancerous in nature and inhibits the growth of cancerous cells.

Prevents from Ageing

• It safeguards the body against harmful effects of free radicals thus prevents from early ageing and various cancers like colon cancer, breast cancer, prostate cancer, uterus cancer, lung cancer, pancreatic cancer and etc.

Benefits of Muskmelon for Diabetes

Regularizes Blood Sugar Level

• It prevents from the diabetic nephropathy (damage of the kidney cells due to high blood sugar level) as it is a fruit of low glycemic index and contains simple sugar (fructose and glucose) thus safe for people suffering from diabetes.

Benefits of Muskmelon for Hair

Promotes Hair Growth

• It is the richest source of vital nutrients and essential minerals which helps in maintaining the growth of hair and health of scalp.

Prevents from Hair Loss

• It prevents from the hair fall and hair loss by promoting proper hair growth if consumed regularly.

Nourishes Hair Scalp

• It acts as a good hair conditioner in the hot season if hair scalp is massaged properly with muskmelon pulp and then wash.

Other Health Benefits of Muskmelon

Provides Relief from Heartburn and Kidney Problems

• Its high water and minerals content provides natural cooling and soothing effects thus provides relieve from the heartburn and kidney problems.

Reduces Risk of Kidney Diseases

• It is highly diuretic in nature which keeps kidneys safe by keeping it away from the kidney diseases if it is taken once in the morning regularly.

Prevents from Stone Formation and Bone Loss

• It reduces the risk of kidney stones formation as well as prevents from the age related bone loss.

Makes Immune System Strong

• It is the rich source of vitamin C which acts as a powerful antioxidant agent and provides body a disease fighting ability by enhancing the immunity level.

Prevents from UTI

• It prevents from the urinary tract infections, ulcers and etc problems.

Boosts Body Energy

• It is a very good energy booster because of the B group vitamins availability.

Induces Better Sleep

• It has mild laxative property which provides relief from the tiredness by promoting proper sleep.

Protects from Eye Problems

• Vitamin A found in it nourishes the nerve tissues of the eyes thus prevents from the age related macular degeneration, loss of vision, cataracts and etc.

Maintains Electrolyte Balance

• It helps in maintaining the proper nervous system functioning by regulating proper electrolyte balance in the extracellular fluid. It helps in reducing water retention in the body thus prevents from being edematous.

Reduces Stress Level

• It is a mild anti depressant thus provides relief from stress by stimulating the proper brain functioning.

Prevents from Infections

• It makes defense mechanism of the body stronger to check the foreign bodies attack thus prevents from various infections.

Helps in Various Problems

• It reduces the bad cholesterol level in the blood, stimulates weight loss, cures infections, ulcer, constipation, skin disorders, acidity, and nervous system disorders.
• It makes body strong and healthy by preventing from the sciatica, arthritis, bone diseases, urinary diseases and various skin diseases.

Purifies Blood

• It helps in removing internal problems by purifying the blood and making the joints healthy and strong.

Keeps Brain Healthy and Improves Memory Power

• It helps in keeping the brain healthy and strong by improving brain power and preventing from the stress, depression, sleeping disorders, summer heat and other brain problems.

Rehydrates Body

• It prevents from the heat stroke during whole summer season by keeping the body cool and rehydrate.

Improves Liver Health

• It keeps liver healthy by regularizing its functioning and removing swelling problems if it is consumed regularly.

BENEFITS OF MUSKMELON JUICE

Prevents from Digestive Disorders

• It is a natural diuretic and laxative in nature thus prevents from many problems like lack of appetite, infections, acidity, constipation, ulcer, weakness and etc.

Enhances Sexual Desire

• It is a natural aphrodisiac which enhances sexual desire among men and cures erectile dysfunction.

Beneficial with Mishri and Lemon Juice

• Drinking musk melon juice by mixing with powdered mishri and lemon juice prevents from the stone formation, constipation, urinary tract infections and various digestive system disorders.

BENEFITS OF MUSKMELON SEEDS

Treats Intestinal Worms Problem

• Eating muskmelon seeds provides help to get rid of intestinal worms and regulates proper digestion. It also helps in curing cough, indigestion, fever and etc.

Provides Relief from Stress

• It helps in relieving from the mind tension if paste of the musk melon seeds is applied to the forehead for some time.
• Drinking juice (sarbat) of the musk melon seeds by mixing it properly also keeps mind stress free and cool.