17 Key Health Benefits of Peanuts - Nutritional Value, Risks, & Their Time to Eat
Explore the 17 benefits of peanuts, from boosting heart health and brain function to promoting weight management. Learn the best time to eat peanuts and how they enhance your overall wellness with their rich nutritional value.
The peanuts are groundnuts, which are famous, diversified snacks eaten all over the world. These are legumes full of minerals, nutrients, deliciousness, and health benefits, ranging from keeping one's heart healthy to improving energy levels.
Read more into this blog for the ideal nutrition breakdown of peanuts, their benefits in winter, and the best ways they can be incorporated into your diet while negating all risks posed.
Nutritional Value of Peanuts
Peanuts are a nutrient-dense food, brimming with vitamins, minerals, and healthy fats. Here's why they are deemed superfoods:
| Nutrient | Amount (per 100g) | Percentage of Daily Value* |
| Calories | 567 kcal | 28.40% |
| Protein | 25.8 g | 51.60% |
| Total Fat | 49.2 g | 75.70% |
| - Saturated Fat | 6.8 g | 34% |
| - Monounsaturated Fat | 24.4 g | N/A |
| - Polyunsaturated Fat | 15.6 g | N/A |
| Carbohydrates | 16.1 g | 5.40% |
| - Dietary Fiber | 8.5 g | 34% |
| - Sugars | 4.7 g | 9.40% |
| Vitamins | ||
| - Vitamin E (Alpha Tocopherol) | 8.3 mg | 41.50% |
| - Niacin (Vitamin B3) | 12.1 mg | 60.50% |
| - Folate (Vitamin B9) | 240 mcg | 60% |
| Minerals | ||
| - Calcium | 92 mg | 9.20% |
| - Iron | 4.6 mg | 25.60% |
| - Magnesium | 168 mg | 42% |
| - Phosphorus | 376 mg | 53.70% |
| - Potassium | 705 mg | 20.10% |
| - Zinc | 3.3 mg | 22% |
Also read: "Top 10 High Zinc-Rich Foods & Why They are Important"
Nutrition Benefits of Peanuts
Proteins: A wonderful source of plant protein and helpful for muscle repair and building.
"Good" Fats: Contain monounsaturated and polyunsaturated fats, which are friendly to the heart.
Vitamins: Rich in vitamin E, niacin, and folate.
Minerals: It contains magnesium, phosphorus, and potassium that help in the formation of bones and metabolic processes.
Dietary Fiber: Promotes healthy gut flora and makes you feel full longer.
Antioxidants: Resveratrol and p-coumaric acid in peanuts are known to protect against oxidative stress.
Also read: "11 Strange Health Benefits of Papaya: Uses, Nutrition Facts, & How to Take It"
17 Major Health Benefits of Consuming Peanuts
1. Good for the Heart:
Peanuts are abundantly filled with monounsaturated fats that lower bad cholesterol levels and raise those of good cholesterol. They will considerably lower heart disease risks.
2. Good for Weight Management:
Although high in calories, peanuts keep you fuller longer and hinder your cravings, making it easier to manage your weight.
3. Improves Brain Activity:
Peanuts contain niacin and resveratrol, spurring memory and cognitive activity beneficial for brain well-being.
4. Regulates Blood Sugar:
Those who have a sweet tooth but want to regulate their blood sugar should consider eating peanuts. Low Glycemic Index makes peanuts an excellent munch for stabilizing blood sugar, especially in diabetes.
5. Stronger Bones:
Both magnesium and phosphorus, which are important components of bone strength, are abundant in peanuts.
6. Higher Energy Levels:
A handful of peanuts gives an instantaneous energy kick from the protein and healthy fat intake.
7. Healthy Skin:
Vitamin E in peanuts protects skin from ultraviolet damage and keeps it hydrated and glowing.
8. Building Lean Muscle:
Because of their high protein value, peanuts are excellent for use in the muscle repair and growth of athletes.
9. Reduces Inflammation:
The anti-inflammatory compound present in peanuts helps control symptoms of chronic inflammation.
10. Improve Digestion:
Dietary fiber promotes healthy digestion and prevents constipation.
11. Immunity Booster:
Antioxidants found in peanuts boost the immune system and help fight infections.
12. Good for Eyesight:
Vitamin E and similar antioxidants in peanuts help to maintain good vision and improve eyesight.
13. Healthy Pregnancy:
Peanuts are fortified with folate, thus supporting fetal development and preventing neural tube defects.
14. Eases Stress:
Peanuts are known for the presence of tryptophan, which produces serotonin, a hormone that can reduce stress and improve mood.
15. Lowers the Risk of Cancer:
Resveratrol and other antioxidants in peanuts help combat free radicals and, in turn, some types of cancer.
16. Improves Metabolism:
Because of the niacin naturally present in peanuts, energy production improves as well as metabolic functions.
17. Protects from Gallstones:
According to studies, intake of peanuts can reduce the risk of gallstone formation by about 25 percent.
Why Peanuts are Good in Winter?
Peanuts have several benefits from eaten during the winter season. Their warming properties help keep the body temperature, so they are good for snacking when the weather turns cold. Moreover, they are also rich in energy-boosting nutrients, which during winter is essential because the body uses more fuel for heating.
Finally, these healthy fats and antioxidants in peanuts help keep the skin moisturized against dryness caused by winter.
Also read: "Managing Diabetes: The Role of Diet, Exercise, and Medication"
Best Time to Eat Peanuts:
The best time to eat peanuts depends on the health benefits that you are looking for:
- Morning: A small handful of peanuts in the morning can provide the body with the energy needed for its work throughout the day.
- Pre-Workout: Peanuts make a great pre-workout snack, providing quick energy.
- Midday Snack: Snacking on peanuts during the day helps forestall hunger, leading to a healthy lunch.
- Evening: A Light evening snack peanuts, can prevent unhealthy cravings.
However, do not consume peanuts late at night since high-fat content may affect digestion.
How to Eat Peanuts?
There are many ways to use peanuts in making your meals and snacks nutritious. Here are different methods:
- Roasted Peanuts: Used for snacking.
- Peanut Butter: On whole-grain bread, perfect for a quick and scrumptious breakfast.
- Crushing peanuts: Added to salads for that extra crunch.
- Smoothies: Blend peanuts with fruits for a protein-packed smoothie.
- Curries: Ground peanuts may also serve as a thickening agent in curries and gravies.
Also read: "9 Powerful Health Benefits of Cucumber, Nutrition Facts & Best Uses"
Precautions to Take while Eating Peanuts
Nothing can be taken for granted, even though peanuts have many health benefits. The following precautions should be taken while consuming peanuts:
Allergy: Peanut allergy is one of the most common allergies; if you have it, just avoid peanuts.
Avoid over-consumption: Eating excess quantities of peanuts can result in weight gain because they are very calorie-dense.
Aflatoxins: Peanuts stored improperly develop aflatoxins, toxins related to liver damage. Always purchase fresh peanuts.
Limit salted peanuts: Salted peanuts should be consumed in smaller amounts as they may increase sodium in the body and cause hypertension.
Takeaway:
Peanuts are a good source of protein, healthy fats, calories, and vitamins. With a balanced diet plan, peanuts can help boost immunity, provide healthy skin, improve metabolism, be good for weight management, and regulate blood sugar. Despite their benefits, peanuts also have side effects such as allergy, aflatoxins, and being calorie-dense. However, with a proper diet plan, peanuts and other nuts can be replaced with natural and organic snacks for males, females, and kids.
If you want to know more about interesting nutritional facts about foods and fruits, choose the best nutritionists in Pakistan via Apka Muaalij, a leading telehealth platform in Pakistan. You can also call us at 0423-2377001 to get a quick consultation now.
Most Frequently Asked Questions
Are peanuts fat or protein?
Peanuts are primarily a 49% fat-rich food, but there are also 26 grams of protein per 100 grams of
How many peanuts can I eat a day?
As a daily healthy snack, you can eat 1 ounce (28 grams) of 28-30 peanuts.
Do peanuts increase sperm volume?
Yes, peanuts can boost reproductive health due to zinc and healthy fats.
Is peanut good before bed?
Yes, peanuts are a healthy snack before bedtime due to protein, healthy fats, and magnesium; they promote relaxation.
Do peanuts increase testosterone?
Yes, due to zinc and healthy fats, peanuts support testosterone, but it doesn't boost testosterone directly.
Are peanuts good for males?
Yes, peanuts are good for both males and females due to their zin, healthy fats, and antioxidants for a healthy heart, weight gain, and better sleep.
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Dr Mujahid Ali
Dr Mujahid Ali is a distinguished Urdu writer with a prolific portfolio of blogs and articles that delve into the intricacies of language and culture. With years of experience in the field, her expertise is sought after by readers and institutions alike.