15 Amazing Groundnut Oil Benefits That Everyone Should Know
You know those little nuts, whether you call them groundnuts, peanuts, or moongfali? They've been spicing up our food for ages! You've probably munched on them in chikkis, cookies, peanut butter, and even in curries and puddings. Ever thought about using them as cooking oil too?
Now, Hey, if you're thinking, "Is groundnut oil good for my health?" Well, then you have come to the right place. This article spills all the beans on the awesome health perks that come with using groundnut oil.
This stuff is packed with all the good stuff your body needs. It's got the right kind of fats and important nutrients that can really boost your health. So why not give it a try and see how it gives your culinary explorations a tasty and nutritious twist?
You know, in Indian cooking, they've been using Cold pressed groundnut oil for a really long time. They mostly grow and use it in the central parts of India, but people all over know about it too! This kind of groundnut oil that's not highly processed is really good for your heart. It has lots of unsaturated fatty acids, a high smoke point and is good for cardiovascular conditions.
What is Groundnut Oil?
We have to remove the Groundnuts or peanut shells to get to the seeds. The oil is extracted from the peanuts after several procedures of cleaning, drying, roasting and pressing.
The traditional process of producing peanut oil involves the use of wooden and Stone pressing, where the cleaned and separated seeds are slowly crushed to release the oil. However, since this process does not produce a large amount of oil, it is not often used in mass production by companies.
Companies prefer machine milling and crushing for large-scale production of peanut oil. The extracted oil is known as refined groundnut oil.
Is Groundnut Good for Health?
Wondering about whether groundnuts are good for your health? Well, the quick answer is yes, Groundnuts are good for health.
Groundnuts are high in protein, healthy fats, plus a bunch of essential vitamins and minerals. According to studies, groundnuts can lower your chances of heart disease and may also help with weight loss. And don't fret about the fat content – it's the good kind, like mono- and polyunsaturated fatty acids!
Groundnuts are like little powerhouses of good stuff! They've got healthy plant-based proteins and not too many carbs.
Inside these nuts, there are some minerals like biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium. In addition, antioxidants such as coumaric acid, resveratrol and anti-nutrients such as phytic acid are also found in peanuts. Antioxidants prevent the formation of free radicals and toxins and thus protect the heart.
Nutritional Value of Groundnut Oil:
Groundnut oil contains the following nutrients:
- Fat: 93.4 grams (Yep, it's mostly made up of healthy fats!)
- Vitamin E: 15.2 milligrams (Great for your skin and overall health!)
- Vitamin K: 4.2 micrograms (Helps with blood clotting and bone health)
- Monounsaturated fatty acids (MUFA): 57.1 grams (These are the good kind of fats your body loves)
- Polyunsaturated fatty acids (PUFA): 19.9 grams (More healthy fats to keep you in top shape)
- Saturated fatty acids (SFA): 16.2 grams (Okay in moderation, but not too much!)
- Trans fatty acids: 0.172 grams (Keep this one low for a healthier heart)
Properties of Groundnut Oil:
Groundnut oil may have the following properties:
- It could act like an antioxidant, which helps keep your body healthy.
- It might have some anti-inflammatory powers, soothing any aches or pains.
- There's a chance it could help fight off cancer cells.
- It might also lend a hand in keeping your blood sugar levels in check if you're dealing with diabetes.
- It could be a protector of your heart, which is always a good thing.
- And hey, it might even have some anti-microbial powers, helping to keep those pesky germs at bay!
How is cold-pressed peanut oil different from refined peanut oil?
Groundnut oil comes from groundnut seeds. There are two ways to get it: the refined way and the wood-pressed or cold-pressed method
The refined way uses a very high heat temperature(180- 200 degrees Celcius), which makes it lose some important nutrients. The wood-pressed way uses lower heat, so it keeps more of the good stuff.
The wood-pressed peanut oil has a more subtle scent than refined peanut oil.. That's why some people prefer refined oil.
Exploring the Health Advantages of Peanut Oil
Peanut oil stands out for its notable content of antioxidants and beneficial fats, which contribute to maintaining a healthy heart and regulating blood sugar levels. Cooking with this oil has the potential to bring a variety of health advantages, including:
1. How Groundnut Oil May Help Your Heart
Research spanning two decades suggests that those who regularly include groundnuts in their diet may have a lower risk of heart-related issues. Data collected over a period of 10 years indicates that individuals who eat peanuts four to five times a week may experience a significant reduction (between 30-50%) in heart disorders. These studies also suggest that those who consume groundnuts and their oil tend to lower their levels of "bad" cholesterol (known as low-density lipoprotein) and total cholesterol. This implies that groundnut oil could potentially be beneficial for the heart. However, it's important to note that further studies are required to confirm these findings. If you have any heart-related concerns, it's best to consult your doctor rather than attempting self-medication.
2. Helps in Reducing High Blood Pressure
Groundnuts have a natural compound called resveratrol that helps lower high blood pressure and eases the pressure on the heart. Groundnut or peanut oil also has a soothing effect on the nervous system and supports healthy metabolism.
3. Help in Arthritis Prevention
Groundnut oil, rich in anti-inflammatory properties, can be a valuable addition to your cooking routine for keeping arthritis in check. It also contributes to fortifying your joints and easing any discomfort you might experience. Cold-pressed oil, in particular, can be beneficial in alleviating joint pain by reducing inflammation in the joints.
4. Supports Healthy Cholesterol Levels
Groundnut oil is a great choice for maintaining low cholesterol levels. It contains no cholesterol and very little saturated fats. The Phytosterol found in cold pressed groundnut oil helps decrease cholesterol build-up in the body. This makes it a smart option for individuals dealing with high cholesterol and heart issues. It's often recommended for those who have undergone bypass surgery, angioplasty, or have had heart attacks.
5. Potential Benefits of Groundnut Oil in Cancer Prevention
Groundnuts and their oil contain natural compounds like campesterol, β-sitosterol, sigmasterol, and resveratrol, which might offer some protection against colon, breast, and prostate cancer. A comprehensive study over a decade suggests that including groundnuts in your diet could potentially reduce the risk of colorectal cancer in women. The presence of β-sitosterol in groundnuts may help combat breast, prostate, and colon cancer by slowing down the growth of cancer cells. It's important to remember that cancer is a serious condition, and it should be diagnosed and treated by a doctor.
6. Rich in Antioxidants
Antioxidants act as a shield for your body against harmful substances and free radicals. Groundnut oil is packed with phytochemicals and vitamin E, both of which are natural antioxidants. They play a role in lowering inflammation, promoting overall health.
7. Groundnut Oil for Aromatherapy and Massages
Groundnut oil is a popular choice for soothing joint muscles. It contains Linoleic acid, which encourages prostaglandin to ease tension and promote healthy blood flow in the affected area.
Additionally, the pleasant, nutty scent of Groundnut oil makes it an excellent option for aromatherapy, promoting relaxation.
When used as a massage oil, Groundnut oil can contribute to the healthy development of strong joints and bones in infants.
8. Potential Benefits of Groundnut Oil for the Brain
Groundnut oil is rich in vitamin E and B3, which may offer protection against Alzheimer’s disease. Additionally, the bioactive compound resveratrol found in groundnut has shown promise in combatting Alzheimer’s disease and nerve-related issues. However, it's important to note that further research is needed to firmly establish these benefits of groundnut oil. If you're dealing with any brain-related concerns, it's advisable to consult a doctor for proper guidance and treatment.
9. Maintaining Healthy Cholesterol Levels
Wondering why groundnut is beneficial for cholesterol? Here's why: Groundnut oil contains no cholesterol. The presence of phytosterols competes with cholesterol absorption in the stomach and gut, leading to lower cholesterol levels. Additionally, the fatty acids in groundnut oil elevate HDL, often referred to as the "good" cholesterol, which in turn helps reduce LDL, known as the "bad" cholesterol.
10. Groundnut Oil for Skin Care
Groundnut oil is a valuable asset for your skin. It assists in clearing up acne and blackheads by keeping your skin well-moisturized and alleviating any inflammation or itchiness. This oil effectively targets pores, helping to prevent the formation of blackheads.
Additionally, thanks to the presence of Vitamin E and antioxidants, groundnut oil boasts anti-aging properties. It's also a popular choice for healing chapped lips.
11. Potential Benefits of Groundnut Oil for Diabetes
Groundnut oil may offer some support against diabetes. In an animal study, it was found that the oleic acid in groundnut might enhance insulin production and lower glucose levels. Another collective study by researchers at the Harvard School of Public Health, involving 83,000 women, indicated that those who included peanut butter or nuts in their diet had a lower risk of developing type 2 diabetes. However, more evidence is needed to confirm the positive effects of groundnut oil on diabetes. Remember, diabetes is a serious condition that requires proper diagnosis and treatment from a doctor. Avoid self-medication.
While there are studies suggesting the benefits of groundnut oil in various conditions, they are not yet sufficient. Further research is needed to fully understand the extent of the advantages of groundnut oil on human health.
12. For Body Massage Therapy
A massage with groundnut oil is not only relaxing but also invigorating. It can be especially helpful in easing muscle pain. When used regularly, it offers great relief for sore muscles and joints. Additionally, groundnut oil is a gentle and nurturing option for your baby's skin. It's also a popular choice in aromatherapy for its relaxing and rejuvenating properties.
13. Groundnut for Healthy Hair
Have you ever admired the thick, beautiful braids of people from southern India? One of their secrets is including groundnut oil and curry leaves in their diet and hair care routine. These natural remedies do wonders for common hair concerns like dandruff, hair fall, thinning hair, and split ends. The Vitamin E-rich groundnut oil easily seeps into hair follicles, mending and strengthening the strands.
14. Enhances Insulin Sensitivity
Groundnut oil is beneficial for individuals with diabetes. This is because it contains a high amount of unsaturated fats that help improve insulin sensitivity.
Research has demonstrated that unsaturated fats can raise glucose levels in diabetes. Opting for polyunsaturated fats over saturated fats can also enhance insulin secretion. Studies suggest that oleic acid, found in groundnut oil, boosts insulin production to counteract its inhibitory effects.
15. Groundnut Oil and Weight Loss
A lot of people turn to groundnut oil for weight loss because it can help boost metabolism. In fact, studies have shown that individuals who include groundnuts or groundnut oil in their diet have twice the chance of improving their metabolic syndrome.
Making Groundnut Oil at Home
While you can easily find groundnut oil in stores, it's entirely possible to make it at home. Here's what you'll need:
- 4 cups of raw groundnuts
- 1/4 cup of water
Here's how you can do it:
- Roast the groundnuts in a sturdy pan until they release a pleasant aroma.
- Turn off the heat and let the roasted groundnuts cool down.
- Remove the outer shell from the roasted groundnuts.
- Put the roasted groundnuts and water in a blender. Blend until you have a smooth paste.
- Store this groundnut paste in the refrigerator for a day.
- Separate the oil from the paste and keep it in a clean glass bottle.
- You can use this homemade groundnut oil in any way you prefer.
Using Groundnut Oil:
Groundnut oil can be used in various dishes like sweets, bakery items, gravies, soups, chutneys, snacks, and pakoras. However, it's important to talk to your doctor before including groundnut oil in your diet.
Before using large amounts of groundnut oil or any herbal supplements, it's crucial to consult a qualified doctor. Never stop or replace your current modern medicine treatment with an ayurvedic or herbal remedy without proper guidance from a qualified doctor.
Possible Risks of Peanut Oil
While peanut oil offers health benefits, there are a few important things to consider.
If you have allergies or consume a lot of other omega-6 fats, there are potential health risks you should be aware of:
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Peanut Allergies
Allergies to peanuts are quite common, especially in children. They can lead to severe reactions, including anaphylaxis, which can be life-threatening.
It's uncertain if peanut oil would trigger the same severe allergic response. Refined peanut oil is generally considered safer, whereas unrefined versions like crude, cold-pressed, or expelled oils might cause symptoms if you have a peanut allergy.
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Heart Disease
The omega-6 fatty acids in peanut oil can be harmful if consumed excessively. Many people in the U.S. already have diets high in these fats, which are found in things like vegetable oils, fast food, and packaged products.
Studies have shown connections between high intake of omega-6 fats and an increased risk of heart disease. However, using peanut oil in moderation is generally considered safe.
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Oxidation Concerns
Peanut oil can undergo a process called oxidation, which may create potentially harmful substances. To prevent this, store your peanut oil in a cool, dark place. Additionally, avoid overheating or overcooking it.
Conclusion
To sum it up, the health advantages of Groundnut Oil are clear. When you make it a part of your daily routine, you're actively contributing to a healthy heart, brain, and overall well-being. Explore Gyros Cold Pressed oil today and make it a valuable addition to your pantry.