11 Amazing Health Benefits of Peanuts + 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. 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.
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 :
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).
Nutritional Information of Peanuts
28 grams of Peanuts.
RDA stands for Recommended Daily Allowance.
Nutritional Profile for 28 grams ( 1 ounce) of Peanuts.
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.