Peanuts as Poor Mans Cashews Health Benefits Best Ways to Eat and Daily Intake

शेंगदाणे

नमस्कार

मी डॉ. सतीश वसंत शिंदाडकर

या भागात शेंगदाणे या विषयी महत्त्वपूर्ण माहिती घेणार आहोत  - - -

शेंगदाण्यांना गरिबांचे काजू असे म्हटले जाते. हे अत्यंत पौष्टिक असतात.

आता आपल्याला प्रश्न पडला असेल कि हे दाणे कसे खायला हवेत - - -

भाजून का भिजवून का खारे करून ???

तर शेंगदाणे हे भाजून खाणे उत्तम - - -

एका संशोधना नुसार - शेतातून नुकतेच उपटून आणलेल्या ओल्या शेंगामधून दाणे काढावेत आणि हे दाने एक मुठभर प्रमाणात सेवन केरावेत - - - हे सर्वात जास्त पौष्टिक असतात. ज्या मुलांचे वय वाढते आहे त्यांना याचा खूप फायदा होतो.

भाजून खाण्यापेक्षा देखील या ताज्या शेंगांचे गुण अधिक असतात, पण प्रत्येक वेळी असे ताजे शेंगदाणे मिळणे शक्य नसते अशा वेळी भाजून खावेत.

खारे शेंगदाणे चावून सेवन केले असता दंत आवरण आणि हिरड्यांना उत्तम असतात. शेंगदाण्याचा कोणताही प्रकार असो प्रमाणातच सेवन करावा. वयानुसार प्रत्येकाने आपल्या एका हाताच्या मुठीत बसतील एवढया प्रमाणात एका दिवसाला – २४ तासात – विभागून -  शेंगदाणे खाण्यास हरकत नसते, त्या पेक्षा अधिक प्रमाण नको.

पित्त प्रकृती आणि पित्ताचे आजार असणाऱ्यांनी वर्ज्य करावेत अथवा अगदी कमी प्रमाणात सेवन करावेत. ज्यांना वारंवार अपचनाच्या तक्रारी असतात त्यांनी शेंगदाणे कमी खावेत. कावीळ असतांना वर्ज्य करावेत.  

ज्यांना आपले मसल बिल्ट करावयाचे आहे म्हणजे मांस पेशींना बळकटी आणायची असेल त्यांनी शेंगदाणे भिजवून खावे – थोडक्यात ज्यांना कुस्ती किंवा या सारखे खेळ खेळायचे आहेत त्यांनी भिजविलेले शेंगदाणे खावेत.

चला तर मग प्रमाणात आणि आपल्या प्रकृतीनुसार शेंगदाणे खाऊ या - - -   

Peanuts as Poor Mans Cashews Health Benefits Best Ways to Eat and Daily Intake

Peanuts are small, affordable, and easy to find across India, but their nutrition is anything but basic. Often called “poor man’s cashews”, peanuts offer rich taste, good fats, plant protein, fibre, and key minerals at a fraction of the cost of many nuts.

Although peanuts are technically legumes, they are commonly eaten like nuts. A small handful can support energy, keep hunger in check, and add useful nutrients to a daily diet. The key is to eat them in the right form and in the right quantity.

Why peanuts are called poor man's cashews

Peanuts earned this nickname because they are budget-friendly yet nutrient-dense. They contain:

Plant-based protein for muscle repair and growth

Healthy fats that support steady energy

Fibre for better fullness and digestion

Magnesium, phosphorus, and potassium for normal body function

B vitamins that help the body use energy from food

They may not have the same creamy luxury image as cashews, but peanuts are practical, filling, and deeply nourishing when eaten sensibly.

Best ways to eat peanuts

Peanuts can be eaten in many forms, but each style has its own benefits.

Roasted peanuts

Roasted peanuts are crisp, tasty, and easy to store. Dry roasting without too much oil is a better choice for daily snacking. They pair well with jaggery, chana, or a small serving of poha or upma.

Avoid heavily fried or masala-coated versions if eating peanuts often.

Soaked peanuts

Soaked peanuts are softer and easier for many people to chew and digest. They are especially useful for people who want a protein-rich snack before or after physical activity.

For muscle building and athletic performance, soaked peanuts can be combined with banana, milk, curd, or sprouts, depending on personal digestion and dietary preference.

Salted peanuts

Salted peanuts are tasty, but moderation matters. Too much salt may not suit people with high blood pressure, water retention, or those trying to reduce sodium intake.

If choosing salted peanuts, keep the portion small and avoid eating them straight from a large packet.

Fresh peanuts from the pod are a great seasonal choice

Fresh peanuts directly from the pod have a natural sweetness and softer texture. They are often less processed than packaged snacks and can be enjoyed boiled, lightly roasted, or eaten fresh after proper cleaning.

Fresh peanuts are also satisfying because they take time to shell and eat. This naturally slows down snacking and helps prevent overeating.

Benefits for growing children

Peanuts can be a useful food for growing children because they provide protein, energy, and healthy fats. These nutrients support growth, play, study, and general activity.

For children, peanuts should be given in age-appropriate forms:

Young children should avoid whole peanuts if there is a choking risk

Crushed peanuts, peanut chutney, or smooth peanut paste may be safer options

Introduce peanuts carefully if there is any family history of allergy

Peanut allergy can be serious. If there is any concern, speak to a paediatrician before adding peanuts to a child’s diet.

How much peanut is enough per day

A handful per day is a simple rule for most healthy adults. The exact amount can vary by age, activity level, digestion, and health needs.

Age group	Suggested daily amount
Small children	A small spoonful of crushed or paste form, if tolerated
School-age children	A small handful, based on appetite and digestion
Teenagers	One small to medium handful
Adults	One handful, roughly a small katori portion
Athletes or very active people	A slightly larger portion may suit, especially soaked, if digestion is good

Peanuts are calorie-dense, so eating them all day can lead to excess energy intake.

Who should be careful with peanuts

People with pitta dosha, acidity, heat in the body, mouth ulcers, or sensitive digestion may not tolerate peanuts in large amounts. Too many peanuts can feel heavy and may cause bloating, acidity, or discomfort in some people.

If peanuts cause gas, skin flare-ups, indigestion, or heaviness, reduce the portion or try soaked peanuts instead of roasted ones. This article is for general information only and is not a substitute for medical or Ayurvedic advice.

FAQ

Are peanuts better roasted or soaked?

Both are good in different ways. Roasted peanuts are crunchy and convenient, while soaked peanuts may feel lighter and are often preferred for fitness-focused diets.

Can children eat peanuts every day?

Yes, if they tolerate them well and there is no allergy. Give small portions and use crushed or paste forms for younger children to reduce choking risk.

Are salted peanuts healthy?

Salted peanuts can be eaten occasionally, but daily use is better with plain roasted or soaked peanuts. Too much salt is not ideal.

Do peanuts help in muscle building?

Peanuts provide plant protein, healthy fats, and energy. Soaked peanuts can support a muscle-building diet when paired with balanced meals and regular exercise.

Can peanuts cause acidity?

Yes, some people may feel acidity or heat after eating too many peanuts, especially those with pitta imbalance or digestive sensitivity.

Enjoy peanuts the smart way

Peanuts are affordable, nourishing, and versatile. Eat them roasted, soaked, fresh from the pod, or lightly salted once in a while. Keep the portion sensible, listen to your digestion, and enjoy them in moderation according to your individual health needs.