Peanuts, also known as “longevity fruits,” are a beloved food across Eastern and Western cuisines. Dr. Zhang Wei Jun, the fifth-generation heir of Taiwan’s Hwai Sheng Tang, a well-known traditional Chinese medicine clinic in Taiwan, sheds light on the nutritional benefits of peanuts, their medicinal uses in traditional Chinese medicine, and unique ways to incorporate them into your diet.
Dr. Zhang explained that peanuts are known as the fruit of longevity because of their nutritional richness, which historically, enhanced the quality of life for the elderly when there was a lack of nutrients. Dr. Zhang explains the nutritional elements of peanuts that are especially beneficial to the elderly.
Nutritional Value of Peanuts
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1. Palmitic Acid
Palmitic acid, found in peanuts, is a primary source of cardiac energy. Consuming peanuts can strengthen the heart, particularly for individuals with inadequate fat intake, cardiac strength, and overall vitality.2. Acetylcholine and Linoleic Acid
Linoleic acid in the body can convert into arachidonic acid, which, along with acetylcholine, is vital for brain health. These nutrients enhance the memory and responsiveness of the brain.3. Plant Sterols
These compounds inhibit cholesterol absorption. A study found that intake of plant sterols (two grams/day) can decrease LDL cholesterol levels by 10 percent. Consuming plant sterols can improve the circulatory system, lower blood pressure, and prevent cardiovascular diseases.
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4. Resveratrol
Resveratrol is a valuable antioxidant that helps combat free radicals and counteracts premature aging due to excessive stress.5. Tryptophan
Tryptophan acts as a mood stabilizer, alleviating anxiety and depression and promoting better sleep. Improved sleep enhances memory and responsiveness. Dr. Zhang said according to TCM, peanuts can tonify qi (vital energy) and stimulate appetite. Individuals with poor mental health often have weak qi, leading to appetite loss and nutritional deficiencies. Peanuts’ rich nutrient content bolsters qi, revitalizing energy and appetite and breaking the vicious cycle.The concept of “qi” in TCM refers to the Yuan-primordial qi or energy. It flows throughout the body, sustaining life activities. Imbalances or deficiencies in qi can lead to various health issues.
Increased nutrition strengthens the immune system. Although the lungs are internal organs, they are directly exposed to external pollutants and bacteria entering the airways and bronchi. As a result, strong immunity is crucial to prevent lung infections. Dr. Zhang mentions that when symptoms like coughing and excess phlegm occur, the immune system requires a variety of nutrients to replenish defensive energy.
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Qi Deficiency
In facing stress or a busy lifestyle, the body consumes substantial qi, which can lead to anxiety, stress, poor sleep, and decreased memory and responsiveness. This condition in TCM is referred to as qi deficiency. Peanuts are a great dietary option to alleviate this condition. Additionally, peanut skin also carries valuable nutrients.
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Nutrients and Functions of Peanuts
1. Dietary fiber
Dietary fiber in peanut skin aids the growth of beneficial gut bacteria, promoting intestinal health.2. Antioxidants
Peanut skin contains polyphenols and flavonoids, which combat free radical damage, slow cell aging, and reduce the risk of chronic diseases.3. Natural phytochemicals
Compounds like plant sterols and tannins are beneficial for lowering cholesterol and improving cardiovascular health.
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4. Peanut skin extract
For individuals with hemophilia, skin prone to red spots, bruises, nosebleeds, and women experiencing excessive menstrual bleeding, peanut skins can help improve blood clotting. Conversely, people with blood clotting issues, a history of stroke, heart attack, or venous thromboembolism should avoid peanut skins.Peanut skins can increase the platelet content and improve the quality of platelets, helping to improve coagulation factors. A study found that oral administration of PEXT—novel biochemical activities of peanut skin extract—increases the peripheral platelet levels in mice.
Peanuts: A Nutritional Approach
Dr. Zhang recommends the following dietary preparations using peanuts:
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1. Cold Chicken With Peanuts
Combine blanched chicken and peanuts with seasonings (such as spices, salts, or sugar) for a cold dish. Both chicken and peanuts are rich in tryptophan and synergistically stabilize mood and enhance sleep quality.2. Peanut-Stewed Pork Trotters
This preparation is beneficial for women with postpartum lactation issues. After giving birth, some women may experience stress and anxiety, which can affect appetite and may cause malnutrition. Malnutrition, stress, and anxiety prevent the normal secretion of breast milk.Peanuts alleviate stress, and pork trotters are rich in collagen, an essential nutrient for breast milk production.
Try this online recipe.
3. Peanut and Red Bean Soup
Boil peanuts and red beans together to create a nutritious soup. A quick online search will bring up some good recipes.
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4. Peanuts Soaked in Black Vinegar
A unique family recipe from Dr. Zhang. Place fresh, uncooked peanuts in a clean glass jar, cover with black vinegar, seal the lid tightly, and let it sit for 7 days before consumption.For overweight people, consuming 10 peanuts soaked in black vinegar before a meal can increase satiety and reduce food intake. People with digestive issues or heavy eaters can eat five peanuts soaked in black vinegar after a meal to aid the secretion of gastric acid, thus helping digestion and metabolism. High blood pressure patients can lower their blood pressure by eating these, as vinegar can soften blood vessels, and peanuts provide good fats that blood vessels need.
Dr. Zhang emphasizes that peanuts are rich in unsaturated fatty acids, promoting metabolism and circulation. However, they are susceptible to oxidation and spoilage when exposed to high temperatures through frying, roasting, or baking. It’s best to steam, boil, or stew peanuts.
Additionally, peanuts have a relatively high ratio of omega-6 fatty acids, which can cause inflammation when consumed excessively. Individuals with a higher body temperature, prone to oral ulcers, itchy skin, or joint and muscle inflammation, should consume peanuts in moderation. Consuming more peanuts is generally acceptable if you have a cold constitution and tend to have cold extremities.
Who Should Avoid Peanut Consumption?
Dr. Zhang advises that nine types of people should avoid eating peanuts:
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1. Individuals with healing injuries
People with wounds that haven’t fully healed should avoid eating peanuts. Peanuts’ omega-6 content may promote inflammation, thus some people who have suffered injuries and are generally healed can have a relapse in symptoms when they eat peanuts.2. Diarrhea sufferers
People with diarrhea should avoid consuming raw peanuts—even those soaked in black vinegar—as it may worsen diarrhea. Cooked peanuts are generally easier to digest.3. Children
Peanuts are challenging to digest. Children under six may experience stomach aches, poor digestion, and bloating from excessive peanut consumption. Individuals with weak digestion should also be cautious and limit peanut intake.4. Gastric ulcer patients
Those with gastric ulcers will have difficulty digesting peanuts.5. People with constipation, dry mouth, and prone to heat
Avoid fried, stir-fried, and roasted peanuts, which could exacerbate heat. Opt for boiled or steamed peanuts.The concept of “heat” describes certain symptoms of internal heat in the body, including red and swollen eyes, mouth ulcers, yellow urine, toothaches, and sore throats.