Nidae Kashmir
Wani Mushtaq
wm1308020@gmail.com
T he winter season has gripped the country’s plains and hilly areas alike these days. Some parts like Kashmir, Himachal, Leh and Ladakh have received seasons first snowfall. Mercury has dropped abruptly throughout the country. However one thing among various areas that keeps them united in chilling cold is the use of dried fruits and nuts, and at the top of the list is none other than moong phali or groundnuts. Along every city road and nook and corner of the society one may see pushcarts selling groundnuts along with other nuts. Some peanut vendors can be seen roasting the fresh produce on the spot, filling the nearby area and environment with an enticing aroma to attract nut lovers.
Call it peanut, groundnut, monkey nut, earth nut or moong phali. The word groundnut can mean different plants with seeds or tubers that grow underground and are edible. But usually it refers to peanuts. Peanuts are a type of legumes ( any plant that has seeds in long pods). The scientific or botanical name for peanuts is Arachis Hypogaea. Peanuts are relatively inexpensive compared to many other nuts and seeds, making them a budget friendly or pocket friendly option for individuals and families looking to maintain a healthy diet without breaking the bank.
Peanuts, the nutritional powerhouse: in recent years, peanuts have gained recognition not only for their delicious taste but also for their impressive array of health benefits. Incorporating or consuming peanuts on daily basis can contribute significantly to ones overall well being. Consuming peanuts in a proper and moderate way can keep heart problems, obesity and number of health issues at bay. Winter is here, and it brings a season of overeating, extra cravings, warm blankets, lethargic feelings and unlimited snacking. Berries, citrus fruits, seeds, walnuts, almonds, cashew nuts and peanuts are huge products consumed during winters. As we know that peanuts are called poor man’s nut, it is nutrient dense and high in proteins, vitamins and healthy fats and keep the body supplied and warm by providing vital nutrients and energy. Peanuts are immensely rich in potassium, calcium, phosphorus and B- vitamin which offers you with a host of health benefits. Groundnuts are a great blend of healthy or we can say good fats, proteins and fibre that curbs your appetite, Lowers the risk of heart diseases and regulates blood glucose levels.
Winter is the time of shorter days and colder temperatures, which may bring feelings of fatigue, as I already mentioned that peanuts possess high content of healthy fats and proteins, which boost energy levels. Peanuts contain amino acids like tryptophan, which helps in the production of serotonin( a neurotransmitter and a harmone that plays a key role in bodily functions like mood, sleep, appetite, anxiety, digestion, blood clotting knick knack). Thus by eating the right amount of peanuts you can chillax and eliminate the feeling of being bleak and monotonous.
Dry skin is a common problem in winters. The Biotin content, also known as vitamin B7 or vitamin H, promotes skin health. Studies found that nuts including peanuts can reduce the chances of diabetes and improve blood sugar levels in people with diabetes. Additionally patients suffering from diabetes if consume peanuts regularly have seen an 11% lower risk of CVD’s, a 15% reduced risk of coronary heart diseases CHD and a 27% lower risk of all cause mortality. Consuming peanuts on regular basis can relieve problems related to menstruation and anaemia. A good quantity of fibres present in peanuts helps in overcoming problems like acidity and constipation. Besides all these benefits healthy fats in peanuts can help lower LDL ( bad cholesterol levels while increasing HDL ( good cholesterol, thereby improving overall heart health. Peanuts can also aid in weight management when consumed in moderation.
Peanuts are rich source of Beta sitosterol, which aids in prevention of tumours in the body, it obstructs the growth of tumours especially in the case of cervical and breast cancers. Researchers reveal that eating peanuts atleast thrice in a week in any form be it boiled, soaked, fried reduces the risk of cancer by 58% in both men and women. These tiny wonder nuts are a good source of vitamin c that helps in boosting immunity and arrest hair fall. What we have seen is that peanuts provide myriad of benefits, however overconsumption may have ill and adverse effects on the body. The recommended daily intake of peanuts is around 42 grams estimated to be 16 peanuts. In conclusion, adding peanuts to your daily diet can be a smart and delicious way to boost your nutritional intake and support overall health. However like any other food moderation is key….
