Top 5 Heatlh Benefits Of Peanuts

Peanuts provide a myriads of health benefits as it has of a very high level of nutritional content. It is liked by almost all the kids as they enjoy eating it both raw and as filling of the sandwich. Some of the most important benefits of peanuts and its derivatives are mentioned below:

It Helps To Keep The Heart Healthy

Mono saturated fats is a kind of fat which is very useful for the heart and is always recommended by the doctors to the people suffering from heart diseases. Peanuts due to the fact of being rich in this type of fats is very useful for the heart. Various studies and researches reveal an interesting fact that peanut which is a small legume is a great supporter of human hearts. In one of the study, we also got to know that peanuts when consumed raw and also in the form of butter reduces the risk of cardiovascular diseases by 21% when comparison is made with the average American diet.

Apart from being a highly rich source of mono saturated fats, peanuts are also rich in many other nutrients like folate, niacin, manganese, Vitamin E and proteins. Peanuts also give resveratrol which is a phenolic antioxidant. This antioxidant can also be found in red wine and red grapes.

Source Of Antioxidants

Olive oil consists of a very healthy fat called oleic acid. This oleic fat can also be provided by peanuts. Various recent researches and studies reveal that like many fruits, these small and tasty legumes are also a rich source of antioxidants. Though the content of antioxidants found in peanuts cannot be compared with that found in fruits like pomegranate. Roasted peanuts, however gives a tough competition to the antioxidant content present in strawberries and blackberries. Moreover, peanut has a much higher antioxidant content as compared to carrots, apples and beets.

Based on the research carried out by a group of scientists of University of Florida which was later published in the Food Chemistry journal, it is revealed that peanuts consist of high content of antioxidant polyphenols. It is a compound primarily known as p-coumaric acid. The levels of p-coumaric acids increases in peanuts after they get roasted. This finally leads to the enhancement of the content of antioxidant in the peanuts as high as 22%. Several other studies also show that the high content of antioxidant in peanuts may be considered to be crucial to cardio-protective benefits.

Reduces The Risk Of Stroke

Resveratrol which is a flavonoid are also present in peanuts. Earlier, it was only known to be found in red wine and red grapes. Resveratrol is a pure nutrient not given in the form of food but in intravenous form. Based on preliminary animal studies, resveratrol which is a poly nutrient is recently known to enhance the flow of blood in the brain by about 30%. This result greatly reduces the risk of stroke. This fact is supported by the outcome of the laboratory based on animal study. This was later published in the Journal of Agriculture and Food Chemistry.

Kwok Tung Lu who was the leader of the above mentioned research, assumed the beneficial and essential effect exerted by resveratrol to come into action by motivating the production of nitric acid. This molecule is prepared in the lines of the blood vessels. It indicates the muscle surrounding the blood vessels to relax. This relaxation of muscles is achieved by expanding the blood vessels and hence increasing the flow of blood. However, peanuts consists of less resveratrol content than that can be provided by red wine.


Various recent studies and researches signal that peanuts protect against cognitive decline due to aging and Alzheimer’s disease. This is due to the fact that peanut has a high content of niacin. This recent study is also published in the Journal of Neurology and Psychiatry. In yet another research carried out under Chicago Health and Aging Project, many residents of Chicago having age of 65 years and more were interviewed and were asked several questions regarding their diet. Tests were also conducted to examine their cognitive abilities over the time span of six long years.

The people consuming more amount of niacin from the food were 70% less prone to the Alzheimer’s disease than those consuming lesser amount. This also indicates that the people getting sufficient amount of niacin has a significantly lesser rate of cognitive decline due to aging. The intake of niacin varies from 22 mg per day to be the maximum consumption to 13 mg per day to be the minimum consumption. One of the easiest way to enhance the intake of niacin can be to consume handful of peanuts as snacks on a regular basis.

Aids In Lowering The Risk Of Gaining Weight

Apart from knowing all the various benefits of having peanuts which reduces the risk of stroke and also proves to be crucial for a healthy heart, there is a great misconception in the minds of people that consuming peanuts on a regular basis leads to weight gain. According to the recent research and studies, it is indicated that such notions are baseless. The result of above mentioned study is also published in the journal Obesity. Rather the fact is that people who consume peanuts on a daily basis or at least twice or thrice a week, are less prone to put on weights than the people who avoid having peanuts out of such groundless fears.

Yet another study which was carried out for about a period of 28 months was conducted over the men and women of Spain. The outcome of the study revealed that consuming peanuts frequently helps in reducing the risk of gaining weight to a large extent. The results also recommends to consider peanuts to be an important component of one’s diet as it also reduces the risk of cardiovascular diseases. Hence, peanuts prove to be a healthy food for women and men, both.

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