Health Benefits of Peanuts

Health Benefits of Peanuts

There are many health benefits of peanuts, but to be more precise there are many health benefits of eating peanuts. With such a vast quantity of vitamins, minerals, and amino acids, a book could be written on the health benefits of eating peanuts! However, to avoid doing that here, this health benefits of peanuts writing will highlight some of the things that can improve our overall health and make us feel good. You will discover that there are definitely some benefits to eating peanuts everyday as told in the SIMPLE – Fall 2020 Edition.

Peanuts which are also called earthnuts, groundnuts or goobers are nutrient-rich and low in carbohydrates. With peanuts having a high fiber content, it reduces the glycemic load even further. Peanuts have a glycemic index of 14, and a glycemic load of 1. Unlike true tree nuts, peanuts are the edible seeds of a legume that grow underground. Being related to beans and lentils, peanuts have more protein than any other nut. Peanuts are a good source of healthy fats as well. So, although your taste buds may argue with you, eating a handful of peanuts or 1-2 tablespoons of sugar-free peanut butter everyday can go a long way for your health and mood. After reading this, you may be more interested in the homemade keto trail mix and diabetic trail mix recipe blends.

Health Benefits of Peanuts

1. Vitamins

There are 13 vitamins that the body needs to maintain health. Peanuts contain a very significant amount of the B-Complex vitamins including thiamine, niacin, folate, pantothenic acid, riboflavin, choline, vitamin B6 and vitamin E. One of the noteworthy features of vitamin B6 and niacin is that it increase energy and improve blood flow, so you will have more energy and improved blood circulation.  So, eating peanuts everyday is linked to a reduced risk of cardiovascular disease. However, you can learn more about the health benefits of peanuts by learning more about water-soluble vitamins and fat soluble vitamins.

Highlights: improve cardiovascular health, decrease blood pressure

health benefits of eating peanuts

Data provided by The Peanut Institute[*]

2. Minerals

Peanuts are also a rich source of macrominerals as well as trace minerals. Macrominerals are minerals that we need in larger amounts. The macrominerals include calcium, chloride, phosphorus, magnesium, sodium, potassium, and sulfur. Just to highlight a couple of macrominerals, 100g peanuts contain 54 percent and 42 percent of the recommended daily allowance of phosphorus and magnesium – respectively. While trace minerals include copper, cobalt, iron, manganese, iodine, zinc, fluoride, and selenium. To highlight a couple of macrominerals, 100g peanuts contain 127 percent and 57 percent of the “recommended” daily allowance of copper and iron.

Highlights: reduce insulin resistance in type 2 diabetics, reduce blood pressure, enhance your mood, boost your immune system

Health Benefits of Peanuts


3. Amino Acids (Protein)

Amino acids are different kinds of proteins with different roles in the body. Being related to legumes, peanuts contain all 20 amino acids in variable amounts with the biggest source being the protein called “arginine”.  Arginine is a protein that helps to strengthen the body’s immune system, regulates hormones and blood sugar. Tryptophan is an amino acid mentioned in the Fall 2020 – Edition of SIMPLE. It also contributes to enhancing mood. So, one of the health benefits of eating peanut butter is that it makes you feel really good and balanced. Since tryptophan works along with serotonin, this amino acid contributes to one of the benefits of eating peanuts at night. If you already perused the story in the magazine, after eating the large amounts of peanut butter, I generally felt more calm, not overly alert as you would typically get from B-vitamins.

Highlights: blood sugar regulation, complete protein, immune system booster, may aid in your having a good night of rest

4. Antioxidants

The antioxidants in peanuts have been compared with the health benefits of drinking red wine.  In fact, studies have shown that when compared with red wine, peanuts have a higher antioxidant capacity.  With the bioactive compound, resveratrol, it has been found to protect against cancers, heart disease, degenerative nerve diseases, Alzheimer’s disease and other inflammations[1].

Highlights: reduce the effects of free radicals that cause inflammation and accelerate the aging process


When I encounter someone in a unusually cranky mood, I often think to myself – “they need some chocolate” – because I know the mood enhancing effects of eating dark chocolate. However, with what I have personally experienced from eating peanut butter, I am quite certain that the next time I encounter someone in a bad mood, I will be thinking to myself – “they need some peanut butter”! So, eat up in moderation. Because there are clearly some very noteworthy health benefits of peanuts, or, more accurately, noteworthy health benefits of eating peanuts!

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