How many peanuts per day is best?

Peanuts are rich in protein, fiber, healthy fats and minerals, which help support overall health, according to NDTV Food (India).

When eaten properly, peanuts not only help you feel full for a long time but also increase energy, protect the heart and improve brain function. However, eating too much can be harmful to the body, so it is necessary to control reasonable portions.

16-20 peanuts

Preety Tyagi, a nutritionist in India, recommends a reasonable portion of peanuts is about a handful, equivalent to 40-50 grams, which is about 16-20 raw peanuts on average.

If you do consume peanut butter, a safe amount is 1.5 tablespoons, or 32 grams, per day. This is enough to get the health benefits without adding extra calories.

Ăn bao nhiêu đậu phộng mỗi ngày là tốt nhất? - Ảnh 1. — The nutrients in peanuts also help stabilize blood pressure and protect the heart.

The US Food and Drug Administration (FDA) also said that eating about 42 grams of peanuts a day as part of a diet low in saturated fat and cholesterol can reduce the risk of cardiovascular disease.

A 23-gram handful of peanuts provides about 130-170 calories, which is about 7% of the energy needs of a person eating 2,000 calories/day.

American nutritionist Arti Johari warns that peanuts are high in calories and fat, so eating too much can lead to weight gain.

Nutritional benefits of peanuts

Every 100 grams of peanuts contains 25.8 grams of protein, 8.5 grams of fiber, 55.5% of vitamin E, 75% of niacin, 60% of the recommended daily folate, and minerals such as magnesium, phosphorus, zinc, and manganese.

Peanuts are rich in monounsaturated and polyunsaturated fats, which help increase energy, support immunity, improve brain function and muscle recovery after exercise.

The nutrients in peanuts also help stabilize blood pressure, protect the heart and improve overall health.

Harmful effects of eating too many peanuts

Although nutritious, eating too many peanuts can cause some problems. The phytic acid in peanuts can interfere with the absorption of iron, zinc, calcium and manganese if consumed in excess, affecting the mineral balance in the body.

In addition, peanuts are high in fiber, eating too much at once can cause constipation, diarrhea or bloating, especially for people with sensitive digestive systems.

Salted peanuts contain a lot of sodium, if eaten a lot can easily increase blood pressure.

When and what types of peanuts to eat

Ms. Preety Tyagi said that the appropriate time to eat peanuts is in the morning or during the day, avoid eating before going to bed. Eating at night can affect sleep and digestion.

The type of peanuts you should choose is roasted with the shell intact, minimally processed, high in fiber and retains nutrients.

You should avoid peanuts that are fried, heavily salted, or coated in excessive sugar and oil.

Source: https://thanhnien.vn/an-bao-nhieu-dau-phong-moi-ngay-la-tot-nhat-185251115063920938.htm