Peanut ( Arachis Hypogaea) or groundnut is a legume crop grown in tropical and subtropical regions of the world. They are loaded with vitamins, minerals, antioxidants, phytonutrients, dietary fibers, and healthy fats that provide many health and beauty benefits.
Health Benefits Of Peanuts
Some major health benefits of peanuts are as follows.
(1) Regulates Cholesterol Levels
Peanuts help in managing our cholesterol level as they reduce bad LDL cholesterol and enhance the production of good cholesterol or HDL cholesterol.
Dietary fibers in peanuts reduce LDL cholesterol and minimize the risk of atherosclerosis, a condition that hardens and narrows our arteries due to the accumulation of plaque and fat deposits in the arterial walls.
Essential fatty acids such as omega-6, and monounsaturated fatty acids such as oleic acid in peanuts regulate cholesterol levels and improve cardiovascular health.
(2) Regulates Blood Pressure
Hypertension or high blood pressure is a common health condition that affects millions around the world. It is a leading cause of cardiovascular and other health problems.
Peanuts contain potassium, a natural vasodilator that relaxes blood vessels improves blood circulation, and relieve hypertension.
But, in large doses potassium may drop blood pressure below the normal levels and cause weakness, feeling of numbness, nausea or vomiting, troubled breathing, chest pain, and irregular heartbeat.
Avoid salted peanuts as they are high in sodium, a trace mineral that causes water retention and increases blood pressure.
And, if you take blood pressure medication, consult your doctor before eating peanuts to ensure there is no food-drug interference.
(3) Promotes Cardiovascular Health
Peanuts promote the cardiovascular system.
Powerful antioxidants such as coumaric acid and resveratrol in peanuts protect our cardiovascular system from free radical damage.
Dietary fibers in peanuts reduce LDL cholesterol and decrease the risk of atherosclerosis, a prime cause of cardiovascular issues.
Because of their vasodilating properties, peanuts relieve hypertension, a leading cause of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
Essential fatty acids ( monounsaturated fatty acids and polyunsaturated fatty acids) like Oleic acid, Omega-3 fatty acids, and Omega-6 fatty acids in peanuts also play a significant role in improving heart health.
(4) Reduces The Risk Of Diabetes
With a low glycemic index of 14, peanuts slowly release sugar into the bloodstream and prevent a sudden spike in blood sugar levels. This helps in managing diabetes.
Dietary fibers in peanuts reduce the rate at which sugar gets absorbed by the bloodstream and keep blood sugar under control.
Other nutrients such as magnesium, manganese, vitamin E, and B vitamins in peanuts also play an important role in blood sugar regulation.
As per studies, regular intake of peanuts reduces diabetes risk by 21 percent.
However, eat peanuts in moderation as otherwise they may drop blood sugar below the healthy range and cause tiredness, dizziness, excessive hunger, excessive thirst, sweating, tingling lips, shakiness, palpitation, or moodiness.
If you take diabetes medication, have a word with your doctor before including peanuts in your routine to ensure there is no food-drug interference.
(5) Reduces The Risk Of Gallstones
Peanuts are rich in healthy fats such as polyunsaturated fats, monounsaturated fats, Omega-3 fatty acids, and Omega-6 fatty acids.
Because of these healthy fats, eating peanuts or peanut butter could reduce the risk of gallstone formation by up to 25 percent.
However, if a person already suffers from gallstone problems, it is better to cut down on peanut and peanut butter as the high-fat content of peanut or peanut butter could worsen the gallstone problem.
(6) Improve Digestive Health
Peanuts are good for the stomach and improve our digestive health.
They are rich in powerful antioxidants like Coumaric acid and resveratrol, etc that protect our digestive system from free radical damage. It reduces the risk of various cancers like stomach cancer, colon cancer, pancreatic cancer, and intestinal cancer, etc.
P-Coumaric acid, an antioxidant in peanuts reduces the production of carcinogenic nitrosamines and reduces stomach cancer risk.
The laxative properties of dietary fibers in peanuts improve bowel movement, relieve constipation and other gastrointestinal problems like abdominal pain, gas, bloating, and flatulence, etc.
Other nutrients like potassium, zinc, selenium, and B vitamins in peanuts also play an important role in improving our digestive health.
(7) Reduce The Risk of Colon Cancer
Moderate intake of peanuts reduces the risk of colon cancer.
Colon cancer is the abnormal growth of cells in the colon and rectum.
Peanuts are rich in powerful antioxidants such as vitamin C, vitamin E, phytosterols like beta-sitosterol (SIT), etc.
These compounds protect our digestive system from free radical damage and reduce the risk of various cancers including the colon cancer
Free radicals are unstabilized ions that stabilize by stealing electrons from neighboring molecules and doing so cause oxidative damage to them.
Phytosterols inhibit the growth of tumor cells and protect against colon cancer.
Studies have found that eating legumes like peanuts at least twice a week could decrease the risk of colon cancer by 27 percent ( in men) and 58 percent ( in women).
(8) Provides Antioxidant Benefits
Peanuts are an abundant source of powerful antioxidants like vitamin C, vitamin E, and other relevant compounds such as phytosterols.
These compounds protect our cells from free radical damage and reduce the risk of various cancers.
Antioxidants also provide many other benefits such as strengthening the immune system, improving cardiovascular health, providing cognitive benefits, etc.
Furthermore, boiling peanuts increase antioxidant Biochanin-A twice and increase Genistein by four times.
(9) Good For Brain
Peanuts improve our neurological health and are good for the brain.
Powerful antioxidants and relevant compounds in peanuts protect our brain cells or neurons from free radical damage.
This reduces the risk of neurodegenerative diseases such as Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Other nutrients like potassium, magnesium, manganese, folate, and B vitamins in peanuts improve our neurological health by enhancing cognitive benefits such as sharper memory, better focus, increased alertness, etc.
Resveratrol, a flavonoid in peanuts improve blood circulation to the brain by up to 30 percent, encouraging our brain cells to perform at an optimal level.
As per studies, eating peanuts significantly reduce the risk of Alzheimer’s disease due to the presence of niacin.
(10) Provides Relief From Depression
Unmanaged stress can harm our physical, mental, and emotional well-being.
Peanuts provide relief from stress and anxiety as they contain amino acids such as tryptophan. It enhances the production of serotonin hormone that relaxes our brain, calms our nervous system, and provides relief from stress and anxiety.
Other nutrients like magnesium, manganese, and B vitamins, in peanuts also relieve depression.
(11) Eating Peanuts During Pregnancy
Peanuts are loaded with vitamins, minerals, antioxidants, essential fats, and dietary fibers, etc.
These compounds play an important role in maintaining healthy pregnancy as they provide nourishment to the developing fetus and as well as the mother.
Antioxidants such as vitamin C, vitamin A, and other antioxidant compounds in peanuts protect the fetus from free radical damage.
Folate or folic acid in peanuts promotes the brain development of the fetus and reduces the risk of birth defects such as spina bifida, and neural tube defects.
Peanuts regulate our blood sugar level and reduce the risk of gestational diabetes.
Omega-3 fatty acids, polyunsaturated fats, potassium, magnesium, iron, and B vitamins in peanuts also play an important role in maintaining a healthy pregnancy.
Despite the advantage, eat peanuts in moderation and after consulting with your doctor to ensure there is no pregnancy relating complication or food-drug interference involved.
Nursing mothers should also consult their doctor before adding peanuts to their routine.
(12) Good For Growing Children
Amino acids present in peanuts convert to protein, the building block of the body that promotes the growth and development of the body.
It is an essential macronutrient for all, including children. It plays an important role in the growth and development of all organs systems including bones and muscles. It also performs other functions such as repairing damaged body tissues, regulating hunger, increasing muscle mass, increasing fat metabolism, lowering blood pressure, and so on.
(13) Promotes Weight Management
Peanuts help in weight management and are good for both underweight and overweight.
They are high in calories ( 567 calories per 100 grams), contain healthy fat, and help in healthy weight gain.
Amino acids in peanuts promote the growth and development of muscles.
At the same time, peanuts are high in dietary fibers that provide stomach satiety and controls overeating, a major cause of obesity.
Peanuts are a wonderful snack that provides a steady supply of energy and helps weight management.
(14) Good Source of Protein
Peanuts are rich in protein and amino acids ( that converts to protein) that help tone our muscles.
Eating 100 gram serving of peanuts provide around 28 grams of protein.
Protein helps in the proper functioning of the endocrine gland and for the growth and development of the body. It also helps with other functions such as lowering blood pressure, increasing fat metabolism, reducing appetite, repairing damaged tissues, improving bone health, and so on.
Peanuts not only contain protein but are also rich in fats. For this reason, they are not suitable for individuals who are on a high protein low-fat diet.
(15) Excellent Source Of Energy
Peanuts are a wonderful energy booster that provides a steady supply of energy for our day-to-day activities.
They are high in calories in calories ( 567 calories per 100 grams) and contain essential fats, amino acids, carbohydrates, and micronutrients like vitamins, minerals, and antioxidants, etc.
The amino acid in peanuts metabolizes the fat in our body and release stored energy,
Protein and dietary fibers in peanuts provide stomach satiety and control overeating.
Peanuts are not like other snacks like biscuits, etc that get emptied by our stomach quickly and cause food craving again and again.
(16) Provide Anti-Inflammatory Benefits
Peanuts contain anti-inflammatory compounds such as Omega-3 fatty acids, dietary fibers, magnesium, and zinc, etc.
These compounds provide relief from pain and inflammation caused by inflammatory conditions such as arthritis, rheumatism, rheumatoid, gouts, asthma, and bronchial asthma.
(17) Good For Eyes
Peanuts improve our ocular health as they contain powerful antioxidants that protect our eyes from free radical damage. It reduces the risk of age-related macular degeneration, cataract, and glaucoma.
Because of their anti-inflammatory properties, peanuts reduce the risk of eye inflammation.
Other nutrients like zinc, copper, and B vitamins in peanuts also help in keeping the eyes healthy.
(18) Strengthen Immune System
Moderate intake of peanuts strengthens our immune system, the defense mechanism that protects us from diseases and infections and heals wounds and injuries.
Powerful antioxidants and relevant compounds in peanuts protect our immune cells or white blood cells from free radical damage.
This strengthens immunity, and with stronger immunity, we are less likely to get cold, cough, fever, and flu, etc.
Peanuts are antimicrobial and reduce the risk of bacterial, viral, and fungal infections.
zinc, potassium, magnesium, selenium, and B vitamins in peanuts also play an important role in boosting our immune health.
Beauty Benefits Of Peanuts For Skin
Some major beauty benefits of peanuts are as follows
(1) Keeps Premature Ageing At Bay
Peanuts provide nourishment to our skin and keep it healthy.
Antioxidants in peanuts protect the skin from free radical damage and reduce fine lines, wrinkles, age spots, dark spots, skin blemishes, and other signs of premature aging.
Antioxidants also enhance the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and skin sagging.
Other nutrients like zinc, selenium, magnesium, copper and B vitamins in peanuts also help in maintaining skin health.
(2) Skin Cleanser
Peanuts are a wonderful skin cleanser that removes toxins and other impurities from our skin pores.
By doing so, reduce the risk of skin problems like acne and pimples and improve skin health.
(3) Make Our Skin Young And Healthy
Nutrients in peanuts improve skin health and protect it from damage.
By providing nourishment to the skin, it makes our skin soft, supple, and radiant.
Peanuts bring out the natural glow of the skin and make our skin young and healthy.
(4) For Treating Eczema And Psoriasis
Essential fatty acids in peanuts help in treating skin problems like eczema and psoriasis.
These fatty acids provide anti-inflammatory benefits and reduce redness and skin swelling.
Protein and amino acids in peanuts promote cell regeneration.
Other nutrients like zinc, magnesium, and vitamin E also help as they fight with bacterias responsible for causing skin problems.
(5) Keep Our Skin Moisturized And Hydrated
Omega-3 fatty acids in peanuts moisturize and hydrate our skin.
It makes our skin smooth and moisturized, and prevents it from being dry and flaky, reducess signs of aging, and controls secretion of excess oil.
(6) Protects From UV Rays Of Sun
The prolonged exposure to the harmful UV rays of the sun may damage our skin, and cause wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis, etc.
Peanuts contain many antioxidants and relevant compounds that protect the skin cells from harmful UV rays of the sun and reduce the risk of skin problems.
(7) Speed Up The Healing Of Wounds And Bruises
Beta-carotene in peanuts converts to Vitamin A, an essential nutrient that speeds up the healing of wounds and injuries.
It also plays an important role in the growth and repairing of skin tissues.
(8) Peanut Butter As Facial Mask
Peanut butter is often used as a face mask to remove dirt and impurities from the skin. It improves skin health and enhances skin glow.
Beauty Benefits Of Peanuts For Hair
Some major beauty benefits of peanuts for hair are as follows.
(1) Good Source Of Biotin
Vitamin B7 or Biotin in peanuts promotes hair growth and improves the health of the scalp.
It strengthens our hair follicles and scalp and reduce hair fall risk.
(2) Strengthen Hair And Prevents Hair Loss
Antioxidants in peanuts protect our hair follicles and scalp from free radical damage.
this reduces premature greying of hair, hair fall, split ends, and hair dryness.
Nutrients in peanuts nourish our hair follicles and scalp, and strengthen our hair.
L-arginine, an amino acid in peanut reduces the risk of male baldness, and Omega-3 fatty acid in peanut promotes hair growth.
Vitamin E in peanuts improves blood circulation in the scalp, nourishes hair, and keeps them healthy.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
P.S- Consider sharing this post, if you find it useful and/or interesting.