Peanuts: A Healthy Snack with 10 Amazing Benefits

Who doesn’t enjoy peanuts during winter afternoons basking in the sun and chatting with family or friends? Isn’t the crackle when you shell peanuts and the crunch as you indulge in the nutty goodness brings so much comfort and joy? As you reach for a handful of peanuts while enjoying with your loved ones, know that this little legume not only adds to your taste bud but also offers many health benefits.

This blog highlights the amazing peanuts benefits and its nutritional value. Knowing these benefits will make your delightful snacking sessions even more enjoyable. Stay tuned!

Nutritional Value of Peanuts

Peanuts, also known as ground nuts, are legumes that are consumed in various forms like roasted peanuts, boiled peanuts, peanut oil, peanut chutney, peanut butter, peanut bars and much more. Being an affordable source of minerals and vitamins, ground nut benefits your overall physical and mental health.

With the help of the table given below, let's take a look at the nutritional value of peanuts before we discuss the health benefits of peanuts.

Let’s Explore 10 Benefits of Peanuts

Peanuts are high in protein and many other essential nutrients and play a crucial role in maintaining good health. Including peanuts in your diet prevents many chronic diseases like type 2 diabetes. Check out these incredible health benefits for peanuts lovers.

1. Maintains Heart Health

Peanuts are a rich source of monounsaturated and polyunsaturated fats that lower bad cholesterol and prevent heart diseases. It also contains arginine, an amino acid and antioxidants that improve blood flow by keeping the inner linings of the arteries safe. Hence, protection against heart conditions is the most important benefit of eating peanuts everyday.

2. Ideal for Weight Loss

Being a rich source of proteins, peanuts are an ideal snack for anyone who wants to build muscle or manage weight. One of the biggest benefits of eating peanuts is that it keeps you feeling fuller for a long period. The high protein and fibre content promotes calorie burning, thus reducing the risk of gaining weight. For this reason, many people prefer to consume roasted peanuts for weight loss.

3. Controls Blood Sugar

Peanuts are suitable for people with diabetes because they have a low glycemic index. Their slow digestion helps control blood sugar and prevents insulin spikes. Additionally, another advantage of eating groundnut is that it improves the body’s ability to regulate insulin levels.

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4. Good for Bone Health

The high manganese and phosphorus content in peanuts keep your bones stronger by looking after the maintenance and growth of body tissues. Many other nutrients in peanuts like calcium, magnesium, potassium and zinc are good for overall bone health.

5. Good for Your Brain

Peanuts make your brain sharper. Nutrients like vitamin B1 and niacin prevent Alzheimer’s disease and cognitive decline in old age. Peanuts are also called mood food because they help with psychiatric disorders.

6. Anti-Cancer

Peanuts also have anti-cancer properties due to the presence of bioactive compounds like resveratrol and phytosterols. These compounds reduce inflammation and prevent chronic diseases. Phytosterols are known to reduce the size of certain tumours.

7. Prevents Gallstone

One of the advantages of eating peanuts daily is that it reduces the risk of stones in the gallbladder. Peanuts have cholesterol-lowering properties which is why they prevent the formation of gallbladder stones which are mostly made of cholesterol.

8. Good for Vision

Peanuts are good for your eye health as it is a good source of omega-3 fatty acids. The zinc present in peanuts lowers the risk of muscular degeneration due to ageing.

9. Keeps Your Skin Healthy

Peanuts are rich in vitamin E, which is good for skin health and prevents skin from ageing. It also helps with skin problems like eczema and psoriasis.

10. Improves Muscle Function

Protein in peanuts helps improve muscle function. The essential amino acids present in the proteins are used in energy production as well as the repair and growth of muscles.

>> Also Read: All You Need to Know about the Types of Nutrition

Disadvantages of Peanuts Consumption

Eating too many peanuts also has some side effects as it has high fat and protein content. It can lead to weight gain, bloating, diarrhoea, vomiting and also allergic reactions. For instance, side effects of eating peanut butter every day include,

• heart issues due to high calorie and fat content
• poor absorption of nutrients due to high phosphorus
• Allergic reaction

The Nutty Truth

Peanuts are a nutrient-rich food offering several health benefits. However, how and in what quantity, you consume it is the key to getting the best peanuts benefits for good health and avoiding any side effects. Portion control, individual dietary needs, and allergies are a few things to keep in mind before consuming peanuts.

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