Health Benefits of Peanuts

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Medindia  Diet and Nutrition  Health Benefits of Peanuts
Health Benefits of Peanuts

What are the Health Benefits of Peanuts? Health Benefits of Peanuts
Peanut Recipes Latest References

Written by Dr. Smitha S.
Dutt, PhD
Article Reviewed by Dietitian Julia

Samuel, M.Phil
Last Updated on Oct 11, 2016
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What are the Health Benefits of Peanuts?

Peanuts, also known as groundnuts, belong to the legume family and are actually
not nuts. This nutty-flavored legume grows underground. The pods from the
peanut plant burrow into the ground, where they mature and are dug out upon
maturation.
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Eating peanuts is good for the health and knowing the nutritional facts about
peanuts can help you determine how and in what quantity to include this healthy
legume inuses
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mindful of the calories in peanuts. Or else, the high cholesterol value and the high
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calories can negate its many health benefits.
Health Benefits of Peanuts

Peanuts are a good source of many important nutrients needed by our body
every day. Eating peanuts on a regular basis can offer many health benefits. Eat
peanuts in moderate quantities to get the maximum benefit from this delicious
food.
Peanuts are good for the health of the heart. This is because peanuts are full of
monounsaturated fats, particularly oleic acid. These healthy fats reduce the
LDL levels in the blood, thereby helping the heart.
Peanuts are a good source of niacin, which helps prevent age-related health
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Eating peanuts can provide a healthy dose of protein and can fulfill the daily
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requirement of essential amino acids.
Peanuts are rich in antioxidants, such as resveratrol and p-coumaric acid. The
former is beneficial against heart problems, viral infections, cancers, and
degenerative diseases, while the latter is known to reduce the risk of stomach
cancer. Therefore, peanuts must be a part of a balanced diet.
Resveratrol is also known to lower the risk of stroke. It keeps the blood vessels
healthy and stimulates the nitric oxide production in the body. Both these
functions help reduce the instances of stroke.
Eating peanuts can provide a good amount of vitamin E, which is a powerful

antioxidant. It is a fat-soluble vitamin and protects the skin from free radical
damage, and is also useful in cell membrane maintenance.
Peanuts are a good source of dietary fiber. Eating peanuts can fill you up well
and reduce hunger pangs and even cravings. This helps in weight loss and
weight management.
Peanuts also contain a good amount of vitamin C, which helps in collagen

production and is useful in maintaining skin health.

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Peanuts are rich in phosphorus, which strengthens the bones and promotes
cell growth.
Peanuts are a good source of folate, which is needed by pregnant women to

ensure good cell and nerve growth in fetuses.
Peanuts provide a good amount of copper, which is needed for the good health
of nerves, bones, and red blood cells.
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Eating peanuts can give you lots of magnesium that is required by the body for
muscle functions and energy production.
The health benefits of red skin peanuts are abundant. The peanut skin contains
good quantities of antioxidants and good monounsaturated fats. These
antioxidants, such as resveratrol, are good for the skin, heart, and nerve health.
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Peanut Recipes
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Eating peanuts is very easy. You can simply toss a few roasted peanuts in your
mouth when busy at work or with chores. Peanuts can also be easily prepared as
tasty dishes with some simple recipes.
Peanut Salad
This is an extremely healthy recipe that can be consumed as a pre-lunch snack or
to satisfy those mid-evening hunger pangs.
Soak a fistful of raw peanuts overnight. Drain and store them wrapped in muslin
cloth or in a bowl covered with a dish. Once the legume sprouts are well-formed,
mix them with chick pea sprouts or green gram (green mung) sprouts. Add
chopped tomatoes, grated carrot and fresh coriander leaves. Season it with salt
and lemon juice. Your healthy peanut salad is ready.
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Peanut and Tomato Chutney

Blanch two tomatoes and make a paste with green chilies. Roast and grind a cup
of peanuts. In a pan heat peanut oil and add mustard seeds and remove from
heat when the seeds begin to splatter. Add fresh curry leaves and then add the
tomato-chili paste. Cook for a few minutes and add peanuts. Keep the heat on for
a few minutes and the healthy peanut chutney is ready. Savor it with hot rice or
bread or use it as a sandwich spread.
Mint and Peanut Roast Mix

Roast peanuts. When roasted, add a teaspoon of olive oil in the pan. Mix well.
Add salt, black pepper powder, and dry mint leaves. This makes for a healthy
snack to munch during office hours or while watching an OK,
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Peanut Rice
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Cook rice and set aside. In a pan, heat oil and add mustard seeds, curry leaves,
and sesame seeds. Remove from the heat when seeds splatter. Add roasted
peanuts. You can also add almonds and cashew along with the peanuts. Add
thinly-sliced potatoes and cook them well. Add tiny pieces of cottage cheese and
let them cook for a minute. Now add salt, red chili powder, turmeric powder, black
pepper powder and chopped green chilies. Mix everything well. Add rice and mix
it all again. Garnish with fresh coriander leaves and relish it with fresh coconut
chutney.
Some ways to include Healthy Peanuts in your everyday Diet:
Add roasted peanut powder in your coconut chutney.
Add roasted peanuts in your snack dishes.
Eat roasted peanuts fresh out of shells with jaggery during chilly winter days.
Use peanut and sesame chutney in lieu of other salt-rich and store-bought
sauces.
Add peanut flour to the baking dough mix and make healthy cookies and
cakes.
Peanuts,
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The nutritional values of "Peanuts, all types, cooked, boiled, with salt" per 100
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grams are:
Nutrition Summary
Total Calories 318
Protein 13.5 g
Fat 0.4 g
Carbohydrate 21.3 g
Nutrients Amount %Daily Value
Calcium, Ca 55 mg 5.5 %
Copper, Cu 0.5 mg 24.95 %
Iron, Fe 1.01 mg 5.61 %
Magnesium, Mg 102 mg 25.5 %
Manganese, Mn 1.02 mg 51.15 %
Phosphorus, P 198 mg 19.8 %
Potassium, K 180 mg 5.14 %
View all +
Data source: USDA Nutrient Database, R25

*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
To See Full Nutrition Facts & Analysis For Peanuts, All Types, Cooked, Boiled,
With Salt - Click Here
References:
1. Peanuts nutrition facts -
(http://www.nutrition-and-you.com/peanuts.html)
2. Peanuts - OK, I agree
(http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101)
3. Peanuts (Groundnut, Arachis Hypogaea): Benefits, Side Effects and Nutrition Fa

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cts -
(http://www.seedguides.info/peanuts/)
4. Peanuts, all types, raw -
(http://www.medindia.net/nutrition-data/peanuts-all-types-raw.htm)
Published on Dec 03, 2014
Last Updated on Oct 11, 2016
Latest Publications and Research on Health Benefits of Peanuts
Significantly Increased Threshold Dose After Long-Term Peanut

Epicutaneous Immunotherapy and Daily Oral Peanut Intake. - Published
by PubMed
Food reactions during avoidance: focus on peanut. - Published by

PubMed
Nickel in foods sampled on the Belgian market: identification of potential

contamination sources. - Published by PubMed
Review Article: Unmet needs of children with peanut allergy: aligning the
risks and the evidence. - Published by PubMed
Differences in Management of Peanut Allergy between Allergists and

Pediatricians. - Published by PubMed
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26/01/2022, 08:32 Health Benefits of Peanuts

Medindia  Diet and Nutrition  Health Benefits of Peanuts

Health Benefits of Peanuts

Peanut Recipes Latest References

Article Reviewed by Dietitian Julia

Last Updated on Oct 11, 2016

What are the Health Benefits of Peanuts?

Health Benefits of Peanuts

Eating peanuts can provide a good amount of vitamin E, which is a powerful

Peanuts also contain a good amount of vitamin C, which helps in collagen

This site uses cookies to deliver our services. OK, I agree

Peanuts are a good source of folate, which is needed by pregnant women to

This site uses cookies to deliver our services.

Peanut and Tomato Chutney

Mint and Peanut Roast Mix

Some ways to include Healthy Peanuts in your everyday Diet:

Add roasted peanut powder in your coconut chutney.

Add roasted peanuts in your snack dishes.

Total Calories 318

Nutrients Amount %Daily Value

Calcium, Ca 55 mg 5.5 %

Copper, Cu 0.5 mg 24.95 %

Iron, Fe 1.01 mg 5.61 %

Magnesium, Mg 102 mg 25.5 %

Manganese, Mn 1.02 mg 51.15 %

Phosphorus, P 198 mg 19.8 %

Potassium, K 180 mg 5.14 %

Data source: USDA Nutrient Database, R25

3. Peanuts (Groundnut, Arachis Hypogaea): Benefits, Side Effects and Nutrition Fa

Last Updated on Oct 11, 2016

Latest Publications and Research on Health Benefits of Peanuts

Significantly Increased Threshold Dose After Long-Term Peanut

Food reactions during avoidance: focus on peanut. - Published by

Nickel in foods sampled on the Belgian market: identification of potential

Differences in Management of Peanut Allergy between Allergists and

Latest Publications and Research >>

REQUEST AN APPOINTMENT WITH A DOCTOR (NUTRITION

Vidya Shinde Rokade

This site uses cookies to deliver our services.

This site uses cookies to deliver our services.

Ms. Supraja Vijay

This site uses cookies to deliver our services. OK, I agree

Most Popular on Medindia

This site uses cookies to deliver our services. OK, I agree

Vent Forte (Theophylline)

This site uses cookies to deliver our services. OK, I agree

Selfie Addiction Calculator

Liver Health Formula

Foods that Improve Anemia

Types of Food Allergies

Top Health Benefits of Peanut

Peanuts, all types, raw -

Top Ten Budget-Friendly

Sign up for Wellness

This site uses cookies to deliver our services.

January is the Thyroid Awareness Month

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Medindia Health Topics Search

Diet & Nutrition

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Investigation and Procedures

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