Have some peanuts?

         

Snacking nuts is not what most of us would think of in our hungry moments.  As for those who do, they end up choosing the tastier version loaded with monosodium glutamate (MSG), sugar, hydrogenated oils and other additives.

Since primitive times, our ancestors had been surviving on those nuts hanging from the trees.  Many animals are lovers of nuts too.  Why?

Nuts being rich in protein are great energy booster. The modern people realize that nuts contain fibre and healthy fats such as monounsaturated fat, vital to promote good health.  Other vitamins and minerals derived from, include Vitamin E and B3, niacin, foliate, tryptophan, Coenzyme10, manganese and copper.

Diets which are high in nuts and nut products show a reduced risk of heart disease and certain cancers (eg. colon cancer) as well as help with weight management problem.

Why peanuts?

Unlike the tree nuts, peanuts harvested from the ground are technically legumes more closely related to chickpeas and soybeans. It boasts higher protein level and a more complete range of amino acids.  Rich in nutrients, there are over 30 essential nutrients and phytonutrients in this humble nut.

Though peanuts are packed with calories, they help to lose weight at the same time by slowing the hunger pang and burn off more readily than less healthy fats found in cookies, chips and creamy desserts. Do make the right choice of brands with just peanuts and light salt for lower calories.

Its Vitamin E content is a powerful antioxidant that can improve blood circulation and protect reproductive organs of both sexes.

A vital antioxidant present in peanuts is resveratrol which can also be found in red wine and grape juice with abundance in grape skins. Boiled peanuts have the same high level of this compound as red wine. On comparison, it is actually ten times more than roasted peanuts or peanut butter.  However, roasting does improve the antioxidant content by about 22%, giving equivalent of strawberry and blackberry but more than carrot and beet.


Both Vitamin E and resveratrol are believed to have heart-protective (reduce bad cholesterol and lowering blood pressure) and cancer-protective qualities.

Owing to increasing rate of allergies amongst kids, obstetricians are advising pregnant mothers to stay away from peanuts. Looking from the good perspective, it is a better source of folate, which is important for pregnancy to protect against birth defects and helps to build strong bones and protect the cell integrity. Some recent studies found that by giving infants peanut products earlier in life actually seem to have fewer peanut allergies later.  Hence, the specific proteins that trigger peanut allergy can be modified at earlier stage of contact.

There is a type of fungus known as Aspergillus flavus that produces aflatoxin, a naturally occurring toxic compound that infects on peanuts easily when conditions are conducive to its growth. In US, farmers grow disease resistant varieties and use other control to prevent fungal infection on crops and in storage.


This carcinogenic substance poses more danger to lives than the pesticide DDT. However, as compared to E.coli bacteria transmitted from uncooked foods it is less fearful. Liver patients (eg. hepatitis infection) have to be extra careful as any further contamination adds on to the burden of the organ in clearing toxins. 


Peanuts are used to help fight malnutrition given its high protein, high energy and high nutrient content. Peanut-based pastes were developed as a therapeutic food to aid in famine relief. Organizations like the World Health Organization, UNICEF, Project Peanut Butter and Doctors Without Borders have used these products to help save malnourished children in developing countries.


In a nutshell, peanuts are easily available, non-perishable, nutritious and cheaper than other nuts.  Best it is so simple to take as snack as no preparation is required.

Source:  ST Mind your Body, Feb 12, 2011

VIVA corner

VIVA Biogarlic is antibacterial and antifungal to counteract the infection after ingestion of aflatoxin. 

VIVA Floraguard helps to repopulate the intestinal flora with friendly bacteria following the pathogenic attack.

Concern about peanuts leading to uric acid attack especially for gout patients, advice is to reduce intake and supplement with alkaline foods like VIVA Green Barley to improve the acidity/alkalinity ratio.

HUNGRY? Have some WALNUTS

 

For thousand of years, walnut has been a symbol of intellectuality as their kernels have convoluted surface inside the shell resembling the brain!

Researchers discovered the optimal nutritional benefits of this humble nut when consumed in its whole form, including the skin. Hidden beneath the skin layer is approximately 90% of the phenols-like key phenolic acids, tannins and flavonoids. Hence, is advisable to have the wholesome nut.

Walnuts are part of the tree nut family which includes Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts and pistachios. China is currently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year, followed by the The United States, with about 294,000 metric tons of production. While walnuts are harvested in December, they are available year round due to efficient storage system (rather perishable by nature) in place. They are a delicious way to add extra nutrition, flavor and crunch to a healthy meal.

Health benefits of Walnuts

This truly super-food is a rich source of energy and contains many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Do not worry about fat as only 1g of it comes from saturated fat whilst the other fats are good for your body.

Having an oz/ 25 g/7 shelled nuts in your daily diet should be quite sufficient in providing the health benefits below –

• They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 convertible essential fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet helps to lower total and LDL (bad cholesterol) and increase HDL (good cholesterol) levels in the blood. The antioxidants and nutrients in walnuts help to keep the arteries elastic and prevent hardening whilst omega3 possesses anti-inflammatory properties that helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
• Also present are many phytochemical substances that may contribute to their overall anti-oxidant activity, such as melatonin, ellagic acid, vitamin E, carotenoids and poly-phenolic compounds, in fighting against cancer, aging, inflammation and neurological diseases as well as metabolic syndrome, cardiovascular problems and type 2 diabetes.
• A pleasant finding is that walnuts contain the highest levels of polyphenolic antioxidants than any other common edible nuts. The high oxidant radical absorbance capacity (ORAC) is of great help in scavenging disease-causing free radicals from the body.
• Rarely found in other foods is gamma-tocopherol, an excellent source of vitamin E – a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. Studies on the cardiovascular health of men showed that this vitamin E form provides significant protection from heart problems.
• A wide range of important vitamin B such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6 and folates can be found in the nut too.
• Heavy concentration of two important minerals – potassium and magnesium together with some traces of manganese, copper, calcium, iron, zinc and selenium are cofactors for many vital enzymes responsible for our proper growth and development. For instance, high walnut intake improves bone stability and reduces mineral loss from the bone.
• Few studies have shown its potential health benefits in the area of memory and general thought (cognitive) processes but more research need to confirm this.
• For those who are losing sleep, melatonin is critical in the regulation of sleep, daily rhythms, light-dark adjustment and other processes. This element is also present with average melatonin content of approximately 3.6 nanograms (ng) per gram or 102ng/ounce.

Recommendations

+ Most adults have not cultivated the habit of eating tree nut. On the contrary, eaters who have acquired the taste of nuts take in on average additional 5 gm of fiber, 260 mg of potassium, 73 mg of calcium, 95 mg of magnesium, 3.7 mg of vitamin E but 157 mg less sodium.

+ A variety of different measurements on blood vessel functioning indicated a relatively small amount of daily walnut intake (1-2 ounces) is able to improve the blood fat composition and thus reduce the risk of cancer, type 2 diabetes and cardiovascular disease.

+ The antioxidant properties of walnuts help lower risk of chronic oxidative stress and the anti-inflammatory properties help lower risk of chronic inflammation. The combined effect poses the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (about 3 ounces per day)

+ Traditional Chinese Medicine (TCM) practitioners recommends walnut to relieve breathing difficulties and relax the bowels. The nutrients in it are believed to address the ‘qi’ deficiency in the kidney, which may arise from a weak body constitution, aging and an overactive sexual life. Symptoms associated include sore back, copious urine, cold limbs and poor appetite. However, avoid this nut if you are experiencing diarrhoea or sore throat.


For people who are not eating right, munching a handful of walnuts daily offers enough recommended levels of minerals, vitamins, protein, carbohydrates, sugar, soluble and insoluble fiber, sodium, fatty acids and more undiscovered nutrients to stay healthy.