9 Powerful Health Benefits of Peanuts and Nutrition Facts

Peanuts aren’t actually in the nut family; they are considered legumes. There are many health benefits of peanuts and are probably originated in South America in Brazil or Peru. It grows below the ground as the fruit of the peanut plant.

Health Benefits of Peanuts

These delicious and crunchy nuts are tiny nuggets packed with numerous health benefits. Peanuts are a good source of numerous micro and macronutrients that are necessary for our body. These nuts are very affordable when compared to other nuts and are a versatile ingredient for various dishes and snacks. Read this article to find out the health benefits of peanuts.

Nutritional Value of Peanuts

NUTRIENT Value Per 100 gm
Total Calories567
Protein26 gram
Fat49 gram
Carbohydrate16 gram
Dietary fibre9 gram
Iron25 %
*Nutritional Value of Peanuts (PER 100 GRAM)*

Peanuts contain 49 grams of healthful monounsaturated and polyunsaturated fats. Trans fats, which are not beneficial for our body, are absent in peanuts. It is also a good source of magnesium, phosphorus, copper, and vitamin E. Below are some health benefits of peanuts.

Health Benefits of Peanuts

Supports Heart Health

Peanuts contain essential nutrients that are required for having a healthy heart. It also helps prevent heart disease by reducing cholesterol levels. It is also known to prevent small blood clots from forming and decrease the risk of having a heart attack or stroke. It is one of the most important health benefits of peanuts.

According to a study, consuming 46 g of peanuts or peanut butter every day may enhance heart health for people with diabetes.

Boost Weight Loss

Peanuts are a rich source of healthy fats, dietary fibre, and protein. Consuming moderately may help you maintain a healthy weight. As per research, women who add nuts to their diet twice a week, including peanuts, had a slightly reduced risk of weight gain, than those who ate nuts rarely.

Manage Blood Sugar Levels

Foods To Avoid With Diabetes Peanuts have a GI value of 14, making them a low glycemic index food. According to an article published in the British Journal of Nutrition, consuming peanuts or peanut butter each day may help maintain blood sugar levels all day long. It also aids in lowering the insulin spike of higher GI foods when combined together.

Reduces Inflammation

Peanuts have linoleic acid, an omega-6 fatty acid that reduces inflammation. Actually, the 2009 American Heart Association Advisory Panel recommended that Americans include omega-6 in their diets, as it produces anti-inflammatory benefits. Peanuts are also low-glycemic index food, which will decrease inflammation as well.

Improves Bone Health

Peanuts are a good source of calcium and magnesium. Magnesium plays a key role in forming bone cells and aids in absorbing calcium from food. Ageing causes muscle weakness. Therefore, you should focus on eating foods rich in magnesium, calcium, and phosphorus. So, add peanuts to your diet and keep up the strength of bones and teeth.


Promotes Healthy Skin and Hair

Protein is an essential nutrient for hair. Peanuts have vitamin C and protein which helps for hair growth and prevent hair fall. Vitamin C with Protein enhances the production of collagen, the main protein found in the skin, that results in healthy skin. Hence make sure to consume a handful of peanuts every day for healthy skin and hair.

Improves Vision

Peanuts are a good source of omega-3 fatty acids, which enhances eye health and protects cells in the eyes from free radicals. Vitamin E in peanuts will also prevent the development of cataracts.

Prevents Gallstone

Gallstone is usually caused by uncontrolled cholesterol levels. Annually, 25% of adults suffer from gallstones. Since peanuts control cholesterol, ensure to eat a handful of peanuts regularly to lower the risk of gallstone.

Reduce the risk of cancer

According to research, eating peanuts can lower the risk of cancer. Peanuts contain a good amount of resveratrol, proteins, and vitamin E, it will aid in preventing cancer with its antioxidant potential.

Makes your brain active

Peanuts are legumes that provide essential vitamins and minerals to keep the brain healthy and sharper. When you consume peanuts, your body will be loaded with these nutrients, which also keeps your energy levels up all day long. These are some health benefits of peanuts.

Risk and consideration

After putting light on some of the health benefits of peanuts there are also some risks and considerations of peanuts. Some people are allergic to peanuts, as it contains reaching and contracting. These proteins may cause a life-threatening allergic reaction. Peanuts are high in calories and consuming too many calories may cause weight gain. But, if you eat in moderation as a part of a balanced diet, you can get optimal health benefits of peanuts.

Bottom line

Peanuts are packed with essential micro and macronutrients. It provides numerous health benefits when consumed in moderation. Make sure to include peanuts in your diet which will not only help you lose weight but strengthen your bones, prevent gallstones, reduce cholesterol and a lot more. These are some of the most common health benefits of peanuts.

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