Health Benefits of Peanuts

Updated at: Dec 20, 2012
Health Benefits of Peanuts

Groundnuts contain several noteworthy health-benefiting  properties that are essential for ensuring overall well-being. Here’s a guide on nutritional values and health benefits of peanuts.

Himanshu Sharma
Exercise & FitnessWritten by: Himanshu SharmaPublished at: Dec 20, 2012

Health Benefits of Peanuts

Peanuts (or groundnuts), belonging  to the legume family along with peas, beans and lentils, offer a variety of health benefits. Besides being a powerful source of energy, peanuts contain various nutrients, minerals, anti-oxidants and vitamins that are necessary for optimum health.


[Read: Benefits of Nuts for your Body]


Listed are the reasons why you must munch peanuts for a better health.

Regulates sugar level

Peanuts are an excellent source of manganese, a mineral that has a crucial role in sustaining fat/carbohydrate metabolism, calcium absorption and blood sugar regulation.

Prevents weight gain

One serving of peanuts (28.3 g)  provides 181 calories. Energy-packed peanuts make a great healthy snack option, as they are more filling than other low fat food options. It keeps one satiated for much longer, preventing an addition of more calories and thereby, keeping control  over weight.


[Read: Best Nuts for Weight Loss]

Boosts brain function

Owing to vitamin B3 (or niacin) content, peanuts can be referred to as a superfood for brain. Niacin improves brain functioning and also boosts memory power.

Reduces heart diseases risk

Rich in monounsaturated fats and anti-oxidants such as oleic acid, groundnuts lower the risk of heart diseases. A handful of peanuts four times a week decrease your risk of cardiovascular and coronary heart diseases significantly.

Promotes fertility

A handful of peanuts everyday not just fulfils the requirement of folate during pregnancy, but also promotes fertility. Besides, peanuts reduces the chances of having a baby born with a serious neural tube defect.

Protects against cancer

Beta-sitoserol, a form of phytosterol, is present in high concentration in peanuts. The phytosterol protects against cancer by inhibiting tumour growth. Moreover, high concentration of poly-phenolic antioxidants in peanuts decreases the risk of stomach cancer by reducing the formation of carcinogenic nitrosamines.

Decreases LDL

Copper in peanuts ensures that bad cholesterol in blood is decreased, whereas it also increases good cholesterol levels.

Prevents age-related cognitive decline

The intake of niacin-rich food such as peanuts prevents the development of alzheimer’s disease.


[Read: Peanut Allergy Treatment]


Prevents gallstones

Women who eat an ounce of nuts in a week are 25 per cent less likely to develop gallstones, suggests Nurses' Health Study.

Fights depression

Peanuts contain tryptophan, an essential amino acid responsible for the production of serotonin,  a key brain chemical involved in mood regulation. Tryptophan present in peanuts raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.

There are plenty of forms in which peanuts are available  such as  salted, dry roasted, boiled and even raw. Peanut brittle, peanut butter and candy bars are among other options that you can  include  in your diet. If you want a nutritious punch filled with an array of  essential nutrients in a single package, add peanuts to your chart and see the wonders.

Read more articles on Healthy Eating



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