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Peanut, also known as groundnut, is a crop of global importance. It is widely grown in the tropics and subtropics, being important to both smallholder and large commercial producers .
The unsaturated fat make-up of peanuts helps link them to a reduced risk of heart disease. According to the Food and Drug Administration, “Replacing saturated fat with similar amounts of unsaturated fats may reduce the risk of heart disease. To achieve this benefit, total daily calories should not increase.” One serving of dry-roasted peanuts (30 grams) contains 12 grams of unsaturated fat, only two grams of saturated fat, and no trans fat. In addition, scientific evidence suggests, but does not prove that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Most often thought of as a nutrient in animal foods like meat, eggs, and dairy, protein is also in plant-based foods. Eating a variety of protein sources, including plant-based foods like peanuts, can help provide needed nutrients and reduce the amount of cholesterol (which experts recommend we eat less of) in the diet. For vegetarians, it’s important to eat a variety of plant-based protein to help provide all essential amino acids, since most vegetable sources are deficient in one or more.
With seven grams per ounce, peanuts have more protein than any nut. Protein is essential for muscle growth and maintenance.