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 11 Amazing Health Benefits of Peanuts, Moongphali

  Last Updated : Jan 08,2020

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11 Amazing Health Benefits of Peanuts, Moongphali + Healthy Peanut Recipes

Peanuts are easily available in every street corner accorss the India. Luckily they are cheap and healthy food for the common man and one should miss eating a bit of this wonderful nut on a daily basis. You could buy them unsalted or roasted with a bit of salt. Find out below and discover some amazing Peanuts health recipes and how to include peanut in your diet.

1. Peanuts Provides Energy :
Peanuts have good fats which give you more energy and keep you full for a longer time resulting in weight loss. 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. Moongphali 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. Peanuts are 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. Peanuts 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 :
Studies have shown 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 which is good for heart health. 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 and heart healthy. Perfect to eat a mix of them or try different nuts each day to protect your Heart (10) and prevent heart disease. 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).



11-Health-Benefits-of Peanuts

Nutritional Information of Peanuts

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

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

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)

10 Healthy Peanut Recipes

Wondering how to include eating peanuts and peanut products like in your daily diet? You can eat them like a snack, mix them with other recipes as in Stir Fried Bhindi with Peanuts or even make recipes using peanuts like Homemade Peanut Butter, Spicy Peanut Sauce and Peanut Curd Chutney Faral Chutney. We love Homemade Peanut Butter as it is made using no added fat like a vegetable oil or sugar. Our recipe is simple, healthy and easy to make in your kitchen.


Healthy Salads too can be prepared using peanuts, try Papaya Peanuts and Capsicum Salad. Healthy Peanut Almond Milk Oatmeal is a good option for a healthy start to your day. You can have healthy desserts made with peanuts like Chocolate and Peanut Bars and Peanut Butter Coconut Balls. If you have a peanut allergy, best is to try other nuts like almonds, walnuts or cashew nuts. Choose other peanut recipes from our website or app.

health benefits of peanuts

Indian style peanut butter recipe | homemade peanut butter | healthy peanut butter | with amazing 6 images. Indian style peanut butter recipe is a simple recipe made from unsalted peanuts and coconut oil. 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! healthy peanut butter is also a good source of protein. Coconut oil, added to the healthy 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. Indian style peanut butter is also economical – you get super tasty and healthy homemade peanut butter at around half the cost of store-bought ones! Store your homemade peanut butter in an airtight glass jar in the fridge, to make it last for around 15 days. All you need to make this yummy delicious peanut butter at home is just 2 ingredients one is obviously peanuts and you will need coconut oil. Scoop a spoonful and lick it up when you are hungry! You will surprised to know that a spoonful of Indian style peanut butter is actually a wise healthy quick 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. Learn to make Indian style peanut butter recipe | homemade peanut butter | healthy peanut butter | with detailed step by step recipe photos below.
 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.
 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.
 by Tarla Dalal
peanut curd chutney | faral chutney | farali chutney for sabudana vada | healthy shingdana chutney | with amazing 8 images. peanut curd chutney or faral chutney is a quick and easy farali chutney eaten during fasting days! faral chutney compliments really well with farali food like sabudana vada and potato chips! farali chutney is a 5 ingredient recipe made off unsalted peanuts, curd, ginger green chilli paste, lemon juice, jeera and can be ready in a jiffy! When peanuts and fresh curds are combined, what you get is a spicy, crunchy and tangy shingdana chutney accompaniment that goes well with Sabudana Khichdi and Sabudana Vada , Kand Aloo Pakoda and Faraali Pattice.We have used unsalted peanut and would suggest you to do the same during fasting. Some people also skip table salt during their fasting days and use rock salt that’s why we have used rock salt in preparing the peanut curd chutney! The best part is that this farali chutney for sabudana vada involves zero cooking time! Just pop everything into the blender, whir, and it’s ready! Do not add any water while grinding, or the peanut curd chutney might become watery!! Complete your farali thali with healthy peanut curd chutney on the side! All ingredients used in peanut curd chutney are healthy. Learn to make peanut curd chutney | faral chutney | farali chutney for sabudana vada | healthy shingdana chutney | with detailed step by step recipe photos and video below.
 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.
peanut butter coconut balls | Indian healthy peanut butter coconut balls | no bake peanut butter coconut balls | with 9 amazing images. peanut butter coconut balls is an Indian healthy peanut butter coconut balls recipe. Made from homemade peanut butter, desiccated coconut, flax seeds, unsweetened cocoa powder and maple syrup or honey to sweeten peanut butter coconut balls. Made of peanut butter and coconut with a dash of cocoa, these peanut butter coconut balls are rolled in desiccated coconut to get a flaky texture and irresistible visual appeal. The best part is that these are no bake peanut butter coconut balls. The good news is that these tasty Indian healthy peanut butter coconut balls are also healthy as they are rich in protein and good fat. It can also be enjoyed as a dessert by weight-watchers. The no bake peanut butter coconut 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 . Learn to make peanut butter coconut balls | Indian healthy peanut butter coconut balls | no bake peanut butter coconut balls | with step by step photos.
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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Health Benefits of Peanuts
 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.