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 Health Benefits of Peanuts

  Last Updated : Jul 17,2018






5/5 stars      1 REVIEW

11 Amazing Health Benefits of Peanuts 
+ Healthy Peanut Recipes

1. Provides Energy :
Peanuts have good fats which give you more energy and keep you full for a longer time. They contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. Also they help the body form more red blood cells which is the base for energy and keeps fatigue at bay.

Provides Energy

2. Good Proteins for Vegetarians :
A handful of peanuts gives you 7.3 grams of Protein. So it’s easy to carry your proteins with you when you are on the go.

3. Good for Brain :
B vitamins are said to be good for brain health (1) and peanuts are a good source of Riboflavin, Vitamin B2, Vitamin B1, Thiamine, Vitamin B3, Niacin, Folate, Vitamin B9.

4. Healthy Bone Structure :
Peanuts are rich in Manganese and assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones. They are also rich in Phosphorus which helps build bones (2).

5. Good for Skin :
Peanuts are loaded with Vitamin B3, Niacin which helps in healthy skin formation and thus preventing wrinkles and skin diseases (3).

6. Good for Eyes :
Peanuts help in treating night blindness. Zinc helps in the activity of an enzyme in our body that helps produce Vitamin A, which is useful in treating night blindness (4).

7. Fights Inflammation :
Peanuts contain healthy fats from Oleic Acid which is the same good fat found in Olive Oil. These fats fight free radicals and inflammation of the cells which you get from junk food and external toxins (5).

8. Diabetic friendly :
Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels. They are a healthy snack for Diabetics and good to carry a handful with you when you are travelling. Magnesium helps improving insulin response (6). Having very low Magnesium will result in the pancreas not secreting enough insulin to control your blood sugar levels (7).

9. Blood Clotting :
Peanuts are rich in Manganese which plays key a role in blood clotting (8).

10. Protects your Heart :
Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body. HDL helps remove bad fats from the blood (9). In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Perfect to eat a mix of them or try different nuts each day to protect your Heart (10). Studies have found that peanut consumption reduces CVD risk (11) (12). Vitamin E can fight free radical damage, which leads to cholesterol oxidation. It also slows down the hardening or thickening of arteries. Peanuts and Grapes have the antioxidant Resveratrol which could help in reducing Heart and Cancer diseases.

11. Breast Cancer :
Studies show that Almonds, Peanuts and Walnuts consumption reduced the risk of Breast Cancer (13) (14).
 

Nutritional Information of Peanuts

28 grams of Peanuts.
RDA stands for Recommended Daily Allowance. 
Nutritional Information for 28 grams ( 1 ounce) of Peanuts.

158 Calories
7.36 grams of Protein
7.28 grams of Carbs
11.2 grams of Fat

5.57 mg of Vitamin B3, Niacin = 46.43% of RDA (about 12 mg)

0.6 mg of Manganese = 30% of RDA (about 2 to 5 mg)

0.25 mg Vitamin B1, Thiamine =25% of RDA (about 1 mg)

98 mg of Phosphorus : 16.3% of RDA (about 600 mg for adult)

2.2 mg of Vitamin E = 14.6% of RDA (about 15 mg)

49.3 mg of Magnesium (Mg) = 14% of RDA (about 350 mg )

7.36 g of Protein = 13.38% of RDA ( about 55 g)

1.09 mg of Zinc = 10.9% of RDA (about 10 to 12 mg)

25.2 g of Calcium = 4.2% of RDA (about 600 mg)

184 mg of Potassium = 3.9% of RDA (about 4700 mg)

0.03 mg of Riboflavin, Vitamin B2 = 3.3% of RDA (about 1.1 mg)

0.7 mg of Iron = 3.3% of RDA (about 21 mg)

5.6 mcg of Folate, Vitamin B9 = 2.8% of RDA (about 200 mcg)
 
Nutritional-Information-of-Peanuts


Health Benefits Of Peanuts

Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy fatty acids of medium chain triglycerides. It is always better to make your peanut butter at home as store-bought ones contain loads of sugar and hydrogenated vegetable fats, which are not good for you. It is also economical – you get super tasty and healthy homemade peanut butter at around half the cost of store-bought ones! Store your peanut butter in an airtight glass jar in the fridge, to make it last for around 15 days. Scoop a spoonful and lick it up when you are hungry! You will surprised to know that a spoonful of peanut butter is actually a wise snack for weight-watchers as peanut butter has the right fats to keep you full for a longer time! Homemade Peanut Butter is a also a magical snack for endurance athletes as it easily digests into your blood stream and provides long sustained energy. Other good dips and snacks to have are Homemade Almond Butter , Creamy Thick Curd Dip Using Jalapenos, Olives and Sun-dried Tomatoes and Hummus .
2.  
 by Tarla Dalal
Homely and quick, this is a no-fuss recipe that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome! Try serving it to your family and nobody will believe that it was so easy and quick. The Stir-Fried Bhindi with Peanuts has the rich flavour of bhindi, enhanced with the crunch of onions and the tang of tomatoes. A garnish of roasted and crushed peanuts imparts a fabulous taste and texture to the bhindi, making it quite unique. Serve hot with phulka . Bhindi Do Pyaza , Bhindi Mappas Stuffed Bhindi with Paneer and Bhindi Sambhariya are a few more exciting bhindi sabzi recipes.
3.  
 by Tarla Dalal
Here is a quick and easy Spicy Peanut Sauce, made with roasted peanuts, which can be used innovatively in the preparation of, or to serve along with Indian and Oriental Starters / Snacks . While chilli powder gives it a spicy twist, the combination of jaggery and tamarind paste gives this Spicy Peanut Sauce a lovely sweet and sour flavour, which you will thoroughly enjoy.
4.  
 by Tarla Dalal
When peanuts and fresh curds do a tango on stage, what you get is a spicy, crunchy and tangy accompaniment that goes well with Sabudana Khichdi and Sabudana Vada , Kand Aloo Pakoda and Faraali Pattice . The best part is that this Peanut Curd Chutney involves zero cooking time! Just pop everything into the blender, whir, and it’s ready! Do not add any water while grinding, or the chutney might become watery.
5.  
 by Tarla Dalal
Raw papaya has a mind-blowing crunch that can easily outdo other choices like cucumber and even carrots! Its mildly sweet flavour is also a delight to savour, especially when it is combined with appropriate ingredients like crunchy peanuts, spicy capsicum and tangy tomatoes. Lemon juice and coriander add to the excitement, resulting in a fun-packed Papaya, Peanuts and Capsicum Salad! This salad fits well in Thai as well as Indian cuisine menu.
If you can pass by this yummy dessert without tasting it, then there is something wrong with your sweet tooth! Made of peanut butter and coconut with a dash of cocoa, these balls are rolled in desiccated coconut to get a flaky texture and irresistible visual appeal. The good news is that these tasty Peanut Butter Coconut Balls are also healthy as they are rich in protein and good fat. It can also be enjoyed occasionally as a dessert by weight-watchers. The balls are a little loose when you roll them, so keep in the fridge for at least half an hour before serving. As the Peanut Butter Coconut Balls are very easy to make, you can prepare a batch and keep in the fridge for around two weeks, to enjoy whenever you want. Try other Healthy Peanut Butter recipes like No Bake Oats, Muesli and Peanut Butter Cookies and Healthy No Bake Cookies .
An amazingly easy breakfast, which is so tasty that it will help you begin your day on a chirpy note. To make the Healthy Peanut Almond Milk Oatmeal, you just need to combine oats, peanut butter, chia seeds and other yummy ingredients with almond milk, and refrigerate the mixture till serving. You do not need to cook anything – just soaking in the almond milk will give the cereal the right texture and consistency. The bowlful is naturally sweetened with a dash of honey and mashed bananas, and a sprinkling of cinnamon powder boosts its aroma and flavour extraordinarily. Enjoy the Healthy Peanut Almond Milk Oatmeal chilled. Try other healthy recipes like the Healthy-No-Bake-Cookies or Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts .
Learning to make granola bars is a worthy skill, because granola bars are so tasty and so handy! You can just keep a few in your handbag and munch on them when you are hungry. However, whenever we buy commercial brands, we are always doubtful about the health quotient and quality of ingredients despite the promises on the wrapper. So, why not spend a few minutes to make it yourself? This Healthy Oats Vegan Granola Bar with Peanut Butter is easy and quick, and requires no cooking at all. The charming chocolaty flavour, and the crunch of almonds and roasted flax seeds, make this a really yummy treat that none can resist. The key to this recipe is the use of homemade peanut butter, which can be made quickly and easily. Loaded with protein, the homemade peanut butter is a real value-add. Oats is rich in fibre , while flaxseeds are loaded with omega-3 fatty acids . Cocoa nibblets are full of antioxidants and magnesium , while coconut oil is a wonder food loaded with energy and healthy fats. Coconut oil imparts the required softness to the bars. On the whole, this recipe is amazingly healthy, and especially great for athletes as it is rich in healthy fats and will give them loads of energy over an extended period of time. Any one can much on one, for breakfast or as a midday snack.
True nirvana for chocolate lovers, these Low-Carb Chocolate and Peanut Bars are made with dark chocolate and homemade peanut butter instead of store-bought peanut butter, thereby fulfilling the low-carb guarantee thoroughly. The crunch of peanuts and the earthy aroma of organic honey make this bar a perfect dessert. The slight saltiness contributed by sea salt gives a nice twist to the bars. Once you cut the pieces, make sure you refrigerate them. As these bars require no baking, they are also quite easy and quick to make. You can also try other bars like the Flax Seeds with Curd and Honey or Homemade Almond Butter .
A rare combo, peanuts and green peas come together in this tongue-tickling subzi that is sure to steal your heart. The crushed peanuts and boiled green peas are flavoured with a traditional tempering and a paste of coconut and spices, which imparts not only a rich flavour but also a luscious texture to the Shengdane ani Vatane chi Bhaji. This Maharashtrian Peanut Green Pea Subzi is garnished liberally with coriander to further ramp up the flavour. Enjoy it hot and fresh with rotis or puris .
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Reviews

Health Benefits of Peanuts
5
 on 23 Jun 18 11:50 AM


Peanuts is my favourite from my childhood. During my school & college time, we friend called peanuts as GARIBOO KE KAJU. I alway carry air-tight roasted/ salted peanuts in my office bags because most probably i am on field work. And many times, did not managed to have lunch on time. By having some peanuts, I control & quench my hunger. I also enjoy boiled peanuts and boiled potatoes during my thursday fast. I am surprised it has so many good nutrient values and its is healthier. Thanks for updating my knowledge.