5 outstanding health benefits of eating peanuts

Peanuts contain essential nutrients and, when eaten daily, can boost overall health and immunity.

1. Nutritional composition of peanuts

Peanuts are a type of legume that grows underground. 100g of raw peanuts contains:

Calories: 567 Water: 7% Protein: 25.8g Carbohydrate: 16.1g Sugar: 4.7g Fiber: 8.5g Fat: 49.2g Saturated fat: 6.28g Monounsaturated fat: 24.43g Polyunsaturated fat: 15.56g Omega-3: 0g Omega-6: 15.56g

2. Vitamins and minerals in peanuts

Peanuts are also an excellent source of many vitamins and minerals, including:

Biotin: Peanuts are one of the richest sources of biotin, which is good for healthy skin, hair, eyes, liver, and nervous system, and is crucial during pregnancy.

Copper: A trace mineral in the diet, a copper deficiency can negatively impact cardiovascular health.

Niacin: Also known as vitamin B3, niacin has many different important functions in the body. It is associated with a reduced risk of heart disease.

Folate: Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important during pregnancy.

Manganese: A trace element, manganese is found in drinking water and most foods.

Vitamin E: A powerful antioxidant, this vitamin is often found in large quantities in fatty foods.

Thiamine: One of the B vitamins, thiamine is also known as vitamin B1. It helps the cells in your body metabolize carbs into energy and is essential for the function of the heart, muscles, and nervous system.

Phosphorus: Peanuts are a rich source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues.

Magnesium: An essential mineral in the diet with many important functions, adequate magnesium levels are believed to protect against heart disease. Peanuts are a high-energy and nutritious food. When raw (unroasted) and unsalted, peanuts contain only 3mg of sodium per serving (28g).

Roasted peanuts add about 0.3g of fat per serving. Salted roasted peanuts can contain over 100mg of sodium per serving. The 2020-2025 Dietary Guidelines for Americans recommend limiting sodium intake to 2,300mg, and 1,500mg for those with high blood pressure or heart disease. There are also low-sodium peanut and other nut options available, which typically contain less than 50mg of sodium per serving, according to USDA organic certification.

3. 5 health benefits of peanuts

3.1 - Peanuts contain many antioxidants

A 2022 study in the Journal of Food Biochemistry identified peanuts as a food rich in various antioxidants. These antioxidants include phenolic acids and flavonoids, also found in green and black teas, apples, red wine, and soybeans. A 2021 Food Science & Nutrition study showed that peanut shells contain numerous antioxidant and anti-inflammatory compounds that, theoretically, support good health.

Another study from 2020 in the journal Food Science and Human Health showed that nut consumption was associated with a reduced risk of cardiovascular disease in both men and women; and lower rates of diabetes in women in studies on larger groups. So, consider sprinkling peanuts on salads or soups and spreading some peanut butter on toast for breakfast.

3.2 - Peanuts support weight loss and maintaining a healthy weight.

Although peanuts may seem high in calories, their fiber, protein, and healthy fat content can help promote satiety, keeping you feeling full for longer. This can help curb hunger and prevent overeating. Peanuts are a great snack if someone is trying to lose weight or maintain a healthy weight.

In fact, research has found that nuts can play a significant role in weight regulation. A 2022 Nutrient Study found that eating about 28g of peanuts before two meals daily while following a calorie-restricted diet resulted in weight loss comparable to a low-fat weight-loss diet. Those who ate peanuts also had lower blood pressure, which may reduce the risk of cardiovascular disease.

3.3 - Peanuts improve cardiovascular health

In 2023, in Food magazine, peanuts were found to have a combination of soluble and insoluble fiber that offers numerous cardiovascular health benefits, one of which is helping to lower LDL (bad) cholesterol levels.

Peanuts also contain niacin (vitamin B3), which is crucial for healthy heart function. A similar 2020 review in the journal Food Science and Human Health found that consuming about 42g of peanuts daily for 12 weeks helped participants lower blood pressure, cholesterol levels, and triglycerides. Additionally, the anti-inflammatory effects of antioxidants in peanuts may help reduce the risk of coronary heart disease.

3.4 - Peanuts help balance blood sugar.

The combination of protein, fiber, and healthy fats in peanuts can help stabilize blood sugar levels and prevent glucose spikes after meals. This can be beneficial for people with diabetes or those at risk of developing diabetes.

A 2021 study in the American Journal of Clinical Nutrition showed that eating peanut butter, in particular, was inversely associated with the development of type 2 diabetes. Therefore, adding peanuts and peanut butter to your favorite daily meals might be a good idea.

A 2019 study in Circulation Research showed that snacking on nuts like peanuts may also help reduce the risk of complications for people with diabetes. In the study, those who increased their nut consumption after being diagnosed with diabetes had an 11% lower risk of cardiovascular disease, a 15% lower risk of coronary heart disease, and a 27% lower risk of death from all causes.

3.5 - Peanuts improve bone health

Peanuts are a source of magnesium, phosphorus, and other minerals that play a role in maintaining strong bones. They also contain small amounts of calcium and vitamin D, which together strengthen bones and teeth.

Peanuts are nutritious, affordable, and have been a popular food for humans for a very long time. Therefore, adding peanuts to your diet can help improve cardiovascular health, reduce the risk of diabetes, promote a healthy weight, and benefit bone health.

However, it's important to note that a small number of people should avoid eating peanuts if they experience digestive symptoms such as bloating, gas, cramps, or constipation. Those who have previously had an allergic reaction to peanuts should avoid them completely.