One of the Portuguese's favorite snacks is good for the heart and speeds up the metabolism – NiT

One of the Portuguese's favorite snacks is good for the heart and speeds up the metabolism.

It is one of the most popular appetizers served on national terraces. In addition to being delicious, it is rich in nutrients.

The crunchy touch that any salad needs.

In Portugal, peanut consumption is very popular, especially as a salty snack. Along with lupins, these oil seeds – contrary to what many believe, not a dried fruit – are usually served as an accompaniment to drinks, especially beer.

Peanuts are closely associated with fun times spent with friends, and they also have a long list of benefits for your health. They help control blood sugar levels and speed up your metabolism, being a good ally in weight loss processes. The legume from South America can be consumed in multiple ways – raw, roasted, with or without salt, among others (some healthier than others).

“Peanuts are an excellent food, as they are a good source of minerals, vitamins and phytochemicals with antioxidant and anti-inflammatory properties,” he highlights. nutrition specialist Lilian Barros, who provides consulting Personally In your clinic or online.

In Portugal, the pioneer in the cultivation of this legume was the Toribá group. In 2011, they advanced production in Ribatejo, in an area of ​​800 hectares. “We decided to start this culture because the client, a large consumer of peanuts, was interested and created the necessary conditions for us to be able to produce profitably,” explained the company’s director, Gonçalo Escudero, to NiT.

With fully automated production, this crop does not require much dedication as it does not require daily watering or fertilizing. Sandy soil is sufficient for the seeds to grow for five months, preferably at temperatures above 18 degrees.

“The advantage of this farm is that it can be used as an agricultural extension, it improves the soil because it is a legume and allows it to be rotated with other traditional crops in the area, such as corn,” says the official.

In 2019, they decided to end peanut cultivation due to their inability to efficiently disinfect the seeds, due to the high cost of tools and the lack of certified products in Europe. Currently, the main producers in the world are China, India and the United States. Interestingly, the legume was introduced to the European continent in the 18th century and it was the Portuguese and Spanish colonists who spread it to the rest of the world.

One of the main advantages of peanuts is their high protein content – about 25 grams per 100 – making them a relatively cheap protein food, compared to foods of animal origin, such as meat, fish and eggs. They are also rich in minerals such as iron, magnesium, phosphorus, potassium and zinc, and vitamins E, B3 and B6.

Regulating cholesterol is also part of its properties, through the presence of resveratrol, phenolic acids, flavonoids and phytosterols. The nutritionist highlights that these substances “have a high antioxidant and anti-inflammatory capacity, and are very important in combating free oxygen radicals that seem to be at the root of cardiovascular diseases and tumors”.

For sports enthusiasts, there is also good news. Regular consumption promotes muscle strengthening and increases muscle resistance, so the next time you go to the gym, don't forget to add legumes to your protein shake.

Peanuts can be added to a variety of recipes, such as salads and stir-fries, and can also be made into a paste. Lilian Barros suggests adding a spoonful as a topping to yogurt, oatmeal, shakes, or smoothies.

However, it is important not to forget that peanuts are a major allergen. As a rule, symptoms appear in the first years of life, so the introduction of this food into the diet of children requires special attention. The fact that they are oil seeds means that they are not recommended for people with severe acne problems, as they can contribute to increased oil levels in the skin.

Read NiT's article and discover how to make delicious peanut butter mousse in 5 minutes.