Peanuts are nutritious, but how much is enough for you?

Who doesn’t love to munch a fistful of roasted peanuts while taking a leisurely evening stroll or watching a movie? It’s no wonder that peanuts, packed with protein, are many people's favourite snacks. The peanut or groundnut is also a great source of healthy fats, fibre, niacin, folate, Vitamin E and other essential vitamins. The presence of antioxidants, including resveratrol, will keep the heart healthy. Let’s take a lowdown on the health benefits of peanuts. 
1) Storehouse of protein and fibre 
Peanuts give a lot of energy as they are a storehouse of plant-based protein and fibre.  As the perfect blend of protein and fibre in peanuts will make you feel full and satisfied, it can help to reduce body weight and calorie intake. 

2) Improves heart health 
Monounsaturated and polyunsaturated fats in peanuts can help reduce bad cholesterol (LDL) and maintain the preferred good cholesterol (HDL) levels. As peanuts are a good source of amino acid called arginine, they improve blood flow and prevent heart disease. 
3) Good for brain 
The niacin and folate-rich peanut is good for your brain. Niacin helps the nervous system function properly and reduces the risk of Alzheimer’s disease. 

4) Controls blood sugar levels 
Though peanuts are packed with energy, they have a low glycemic load level, meaning they cause minimal spikes in blood glucose. Peanut is the ideal snack for diabetic patients as the protein, fibre and healthy fat content in nuts will help in maintaining blood sugar levels. 
5) Rich in antioxidants 
Peanuts contain a gamut of antioxidants, including polyphenols, vitamin E and resveratrol, that help protect cells from oxidative pressure. Boiled peanuts have more antioxidants compared to processed or fried peanuts. 

How much peanuts are enough?
Peanuts are fun to have mindlessly, but experts say that just a fistful of them, once in a while, is the right amount for you. Binge-eating peanuts too often can cause trouble as it’s a calorie-dense food.  So, it’s better to moderate the intake of peanuts to be healthier. Some people might also be allergic to peanuts, which can have serious consequences. It’s healthy to consume plain roasted or slightly salted peanuts, but avoid sugary or fried ones.