Peanuts are good for you because of their various health benefits, which include helping to reduce inflammation in the body, preventing cardiovascular disease, combating anemia, protecting against premature aging, and improving mood.
The benefits of peanuts come from the antioxidant compounds they contain as well as good quantities of nutrients like B-complex vitamins, vitamin E, amino acids, and healthy fats.
Peanuts can also help support weight loss. This is because they are high in fiber and also contain thermogenic properties. Peanuts are also a high-calorie food, however, and should be consumed in moderation as part of a healthy, well-balanced diet.
Peanuts can be used in a variety of dishes, including salads, desserts, snacks, cakes, and chocolates. They also come in the form of peanut butter, which can be easily found in supermarkets and grocery stores.
Health benefits
Peanuts are good for you because they can:
1. Protect against cardiovascular disease
Peanuts contain resveratrol, a substance with potent antioxidant properties that helps protect against cardiovascular disease by preventing oxidative stress, lowering cholesterol, promoting relaxation of the blood vessels, and acting as an anticoagulant.
2. Help prevent atherosclerosis
Peanuts contain monounsaturated ("good") fats that help prevent atherosclerosis by increasing the amount of good cholesterol in the body. Good cholesterol helps eliminate extra cholesterol from the tissues in order to prevent plaque buildup and clogged arteries.
3. Combat anemia
Peanuts can be very helpful in managing anemia because they contain folic acid, a vitamin that stimulates the production of blood cells, including red blood cells.
Peanuts also contain iron, which increases the production of red blood cells and hemoglobin and is very important for the prevention and treatment of anemia.
Read about other foods for anemia.
4. Prevent the development of type 2 diabetes
Peanuts are a good source of monounsaturated ("good") fats that help maintain stable blood glucose levels and prevent spikes in blood sugar that, over time, can lead to the development of type 2 diabetes.
Peanuts are also high in fiber, which helps lower blood sugar and prevent diabetes.
5. Support weight loss
Peanuts are a good food to help with weight control, as they are high in fiber that decreases hunger and keeps you feeling full.
Peanuts are also a thermogenic food, helping to support weight loss by increasing metabolism and boosting the number of calories burned throughout the day.
Peanuts are also a high-calorie food, however, and should be eaten in moderation to avoid weight gain.
6. Prevent premature aging
Peanuts are rich in vitamin E, which functions as an antioxidant to help prevent and slow down the aging process.
In addition to vitamin E, peanuts are also rich in omega-3s, which are healthy fats with anti-inflammatory properties that work to prevent premature aging through cellular renovation.
7. Maintain healthy muscles
Peanuts contain magnesium, which helps strengthen the muscles, and potassium, which plays an important role in muscle contraction. For this reason, peanuts are recommended for anyone who works out regularly to help maintain healthy muscles.
Peanuts also contain vitamin E, which can help prevent exercise-induced muscle damage. Peanuts can also help improve workout performance, increase muscle mass related to exercise, and support muscle recovery following a workout.
8. Lower the risk of fetal malformations
Eating peanuts during pregnancy can be beneficial because peanuts contain iron that supports the formation of the fetal nervous system as well as fetal growth and development. Iron also helps lower the risk of infections that are common during pregnancy, such as UTIs (urinary tract infections).
Peanuts also contain folic acid, which is very important during pregnancy to help lower the risk of neural tube defects like spina bifida.
9. Improve mood
Peanuts can help boost mood and lower stress because they contain tryptophan, a substance that is important for the production of serotonin, sometimes referred to as the "happy hormone".
Peanuts also contain magnesium, which is important for reducing stress, as well as B-complex vitamins that play a role in the formation of neurotransmitters that help improve mood.
Nutrition facts
The following table provides nutritional information for a 1 oz and 3.5 oz serving of raw peanuts:
To get the most benefits from eating peanuts, it is important to include them as one part of a healthy, well-balanced diet in combination with regular physical exercise.
How to eat
Peanuts can be eaten raw or roasted or in the form of peanut butter, which you can make at home by crushing them in a food processor to achieve a creamy texture.
The recommended amount of peanuts to consume is 20 to 25 peanuts per day in order to get the most benefits. This amount may vary based on age, sex, health status, and individual nutritional needs.
Contraindications to use
Adolescents who are prone to oily skin should avoid eating peanuts because they may worsen the problem and lead to breakouts. Peanuts may also cause heartburn in some people.
People with a peanut allergy should NOT eat peanuts. People with an allergy to tree nuts or other legumes should check with their doctor first before eating peanuts, as people with these allergies may also have a peanut allergy.
Important precautions
Peanuts can contain aflatoxins, a group of toxins produced by fungi such as Aspergillus flavus and Aspergillus parasiticus. Eating foods contaminated with aflatoxins has been associated with an increased risk for liver cancer.
However, it is possible to decrease your risk of exposure to aflatoxins by only buying commercial brands of peanuts and discarding any peanuts that look moldy, wrinkled, or discolored.
Regulatory agencies like the FDA also monitor the amounts of aflatoxins in food, allowing for a maximum of 20 mcg/kg.
Healthy recipes
Some healthy, nutrient-packed recipes using peanuts include:
1. Chicken, peanut, and tomato salad
Ingredients
- 3 Tbsp roasted peanuts (shelled) without salt;
- ½ lemon;
- ¼ cup balsamic vinegar;
- 1 Tbsp soy sauce;
- 3 Tbsp olive oil;
- 2 cooked chicken breasts (shredded);
- 1 head of lettuce;
- 2 tomatoes sliced into half moons;
- 1 yellow bell pepper cut into strips;
- 1 cucumber sliced into half moons;
- Salt to taste.
- Black pepper to taste.
Directions
Combine peanuts, lemon, vinegar, soy sauce, salt, and pepper in a blender and blend for 20 seconds. Add 2 Tbsp of olive oil and blend until the mixture thickens. Set aside.
In a bowl, combine the chicken breast, lettuce, tomatoes, bell pepper, and cucumber. Season with salt and olive oil to taste, pour the dressing over, and scatter the peanuts on top before serving.
2. Low calorie paçoca (Brazilian peanut candy)
Ingredients
- 8 oz (250 g) roasted peanuts without salt;
- 1 cup (100 g) oat bran;
- 2 Tbsp butter;
- 4 Tbsp sugar blend or sugar substitute;
- 1 pinch of salt.
Directions
Combine all of the ingredients in a blender or food processor and blend until smooth. Remove from the blender and knead the mixture with your hands into the desired shapes.
3. Low calorie peanut cake
Ingredients
- 3 eggs, separated;
- ½ cup xylitol (make sure it is a level ½ cup);
- ½ cup ground roasted peanuts;
- 3 Tbsp ghee;
- 2 Tbsp breadcrumbs;
- 2 Tbsp peanut flour;
- 1 Tbsp baking powder;
- 2 Tbsp cocoa powder.
Directions:
Preheat the oven to 350°F (175°C). Beat the egg whites in a small bowl and set aside. In another bowl, beat the egg yolks, xylitol, and ghee together until creamy. Add the cocoa powder, flours, peanuts, baking powder, and beaten egg whites. Pour into a springform pan and place in the oven for about 30 minutes or until golden brown. Remove from the pan and serve.