Nutrition Facts of Bambara Nuts

Nutrition Facts of Bambara Nuts

Nutrient Amount per serving
Calories 145
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 1g
Protein 6g
Calcium 2%
Iron 10%

Serving size: 28g

Information and Health Benefits of Bambara Nuts

Bambara nuts, also known as Bambara groundnuts, are a nutrient-dense food that originates from sub-Saharan Africa. These nuts are a rich source of essential nutrients and offer various health benefits:

1. High in Protein

Bambara nuts are an excellent plant-based source of protein, providing 6g per serving. Protein is essential for building and repairing tissues, supporting immune function, and promoting overall growth and development.

2. Rich in Fiber

With 7g of dietary fiber per serving, Bambara nuts help promote healthy digestion and prevent constipation. Adequate fiber intake is also associated with lower cholesterol levels and a reduced risk of heart disease.

3. Good Source of Healthy Fats

Bambara nuts contain 6g of total fat per serving, predominantly unsaturated fats. These healthy fats help maintain proper brain function, support heart health, and regulate cholesterol levels.

4. Nutrient-Rich

Bambara nuts are a good source of essential minerals such as calcium and iron. Calcium is crucial for strong bones and teeth, while iron is needed for the production of hemoglobin and oxygen transport in the body.

Frequently Asked Questions (FAQ)

1. Are Bambara nuts suitable for people with nut allergies?

No, despite their name, Bambara nuts are not actual tree nuts. They belong to the legume family and are generally safe for individuals with nut allergies. However, it’s always best to consult with a healthcare professional before incorporating them into your diet if you have allergies or concerns.

2. How can I include Bambara nuts in my diet?

Bambara nuts can be enjoyed in various ways, such as roasted, boiled, or ground into flour. They can be added to salads, soups, stews, or used as a topping for dishes. Bambara nut flour can also be used in baking recipes like bread, cookies, or pancakes.

3. Do Bambara nuts contain gluten?

No, Bambara nuts are naturally gluten-free. They can be a suitable option for individuals with gluten intolerance or those following a gluten-free diet.

4. Can Bambara nuts help with weight management?

Yes, Bambara nuts can be beneficial for weight management. They are high in fiber and protein, which can help increase satiety and promote feelings of fullness. Including Bambara nuts as part of a balanced diet can contribute to healthy weight management.

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