In the world of nuts, peanuts often take the spotlight. Known for their versatility, peanuts, or "singdana" as they are commonly called in some regions, offer a myriad of health benefits and culinary possibilities. Let's dive into the details of this humble yet mighty legume.
Type: Legume
HSN Code: 1202
GST: 12%
Nutritional Information Of Singdana:
Nutrient | Amount per 100g |
Calories | 567 |
Protein | 25.8g |
Fat | 49.2g |
Carbohydrates | 16.1g |
Fiber | 8.5g |
Sugars | 4.7g |
Calcium | 92mg |
Iron | 4.6mg |
Magnesium | 168mg |
Phosphorus | 376mg |
Potassium | 705mg |
Zinc | 3.3mg |
Vitamin C | 0.0mg |
Vitamin B6 | 0.3mg |
Folate | 240μg |
Benefits of Singdana:
Rich Source of Protein: Peanuts are packed with protein, making them an excellent plant-based protein source for vegetarians and vegans.
Heart-Healthy Fats: Despite being high in fat, peanuts contain mostly monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Loaded with Nutrients: They are rich in essential minerals like magnesium, phosphorus, potassium, and vitamins like vitamin E and B-complex vitamins.
Antioxidant Properties: Peanuts contain antioxidants like resveratrol, which can help protect the body from oxidative stress and inflammation.
Weight Management: Contrary to popular belief, peanuts can aid in weight management when consumed in moderation due to their high satiety value.
Allergies of Singdana:
While peanuts are nutritious, it's important to note that they are one of the most common allergens worldwide. Peanut allergies can range from mild to severe and can cause symptoms like itching, swelling, difficulty breathing, and even anaphylaxis in some cases. Individuals with peanut allergies should avoid peanuts and products containing peanuts.
Uses:
Cooking: Peanuts are widely used in cooking, from savory dishes like curries, stir-fries, and salads to desserts like peanut butter cookies and candies.
Snacking: Roasted peanuts make for a delicious and nutritious snack on their own or mixed with other nuts and dried fruits.
Baking: Peanut flour and peanut butter are popular ingredients in baking, adding flavor and moisture to cakes, muffins, and bread.
Tips and Suggestions:
Moderation is Key: While peanuts offer numerous health benefits, they are calorie-dense, so it's essential to consume them in moderation, especially for those watching their calorie intake.
Read Labels: Individuals with peanut allergies should carefully read food labels to avoid products that may contain traces of peanuts or peanut-derived ingredients.
Storage: Store peanuts in an airtight container in a cool, dry place to maintain their freshness and prevent spoilage.
In conclusion, singdana or peanuts are not only a tasty snack but also a nutritional powerhouse packed with protein, healthy fats, vitamins, and minerals. Incorporating them into your diet in various ways can contribute to overall health and well-being, but it's important to be mindful of allergies and consumption quantities.
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