Peanuts have valuable health benefits and their consumption in moderation, combined with a varied and balanced diet, can have a positive impact on cardiovascular health and the prevention of various diseases.
Previous studies have shown that regular consumption of peanuts reduces cardiovascular risk and blood cholesterol levels. A clinical study conducted over a period of 30 weeks has shown that regular consumption of peanuts improves certain blood parameters such as levels of magnesium, folate, vitamin E, copper and the amino acid arginine.
Peanuts contain healthy fats - monounsaturated and polyunsaturated fatty acids. In addition, they are a source of phytosterols - compounds that have a structure similar to the cholesterol contained in foods of animal origin. A meta-analysis of 41 clinical studies showed that taking 2 grams of phytosterols per day reduced the levels of "bad" LDL - cholesterol by 10% . Peanuts also contain resveratrol , which has beneficial properties for heart health.
Other studies have shown that eating two or more servings of peanuts per week reduces the risk of developing colon cancer in women. Phytosterols help to slow the growth of cancer cells in the breast, colon and prostate. In men, the benefits of phytosterols are linked to the prevention of lung cancer. Resveratrol has an antioxidant effect and can be converted into the anti-cancer compound piceaethanol. This transformation is provided by enzymes that are contained in the tumors.
Frequent consumption of peanut butter -- at least 5 tablespoons per week -- was found to be associated with a lower risk of developing type 2 diabetes in women. This is due to the rich content of magnesium and fiber , which are important for controlling blood sugar and improving insulin sensitivity . On the other hand, frequent consumption of peanuts is important for the balance of cholesterol and bile acids in the gallbladder. This provides prevention of gallstones in men and lowers the risk of gallbladder ablation in women. These beneficial effects are due to the fact that peanuts are a very valuable source of fiber,phytosterols , magnesium and beneficial monounsaturated and polyunsaturated fats.
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