5 Benefits of Peanuts

5 Benefits of Peanuts

Peanuts are just belittled in the world because of language. When someone says they like peanuts, people start to think you’re actually earning that. Yeah, because why would you eat peanuts if you can afford pistachios? But take into consideration the fat to protein ratio of peanuts and you’ll see why the peanut butter sandwich becomes the go to quick bite before morning gym routines. Pistachios are rich in energy and benefits of natural winter protection but eating peanuts gives you the energy and the building proteins all year. Peanuts can be had everyday, in controlled qualities, and they can provide value to any snack mix that you’re eating. They improve the nutritional quality of any protein snack bar and add essential good oils to your body.

The benefits of eating peanuts can be seen in the diet plan of fitness enthusiasts. It can help you gain muscle and lose excess weight from the same food if eaten with method and timing. People who want to squeeze that extra meal in the evenings and nights can always rely on peanut salads and peanut butter sandwiches. While peanuts are comparably cheaper than other nuts, they never give you the heat boils and excess weight like almonds and pistachios. Let’s find out the nutritional value and benefits of eating peanuts-

Nutritional value of peanuts

Peanuts are packed with macro and micronutrients along with 567 kcal of energy. Which improves the capacity of the body in terms of immunity, strength and bone health. A 100g of peanuts contain-


Total Fat 49 g- 75%

Saturated fat 7 g- 35%

Cholesterol 0 mg- 0%

Sodium 18 mg- 0%

Potassium 705 mg- 20%

Total Carbohydrate 16 g- 5%

Dietary fiber 9 g- 36%

Sugar 4 g

Protein 26 g- 52%


Vitamin C- 0%

Calcium- 9%

Iron- 25%

Vitamin D- 0%

Vitamin B6- 15%

Magnesium- 42%

Cobalamin- 0%

Since peanuts have high nutritional value, they have a lot of benefits to support a healthy and strong body. Let’s get to know all the benefits of eating peanuts regularly.

High protein food

When it comes to protein intake, peanuts stand in the group of chicken and fish. Peanuts are chock full of protein. A 100 g serving of peanuts gives 75% of daily required intake of protein. So if you’re adding them to your salads or having them as snacks, you can easily rely on eating other green vegetables and beans for the rest of the day. Especially for adults the intake of protein is necessary because they act as the building blocks for muscle tissue. Hence peanuts help the most in regenerating muscle mass and inner cell linings of the body. It makes them a better source of plant protein than soy or lentils.

Healthy fats

All fats are not bad for the body, there are good and bad ones. Peanuts fortunately have all the good fats. Peanuts contain omega-3 and 6 fatty acids which are the best kinds of fats you can have. Especially for people who want muscle gain, omega-6 and 3 can help regenerate muscle and other tissues in the body faster. Peanuts have more omega-3 and 6 than pistachios and almonds, making them a good source of fats. If you’re a vegetarian, you can add peanuts to your meals to add these fats which you miss by not having seafood and animal products. The amount of saturated (bad) fats is also very low in peanuts, which you’ll find is lower than almonds and walnuts.

Excellent dietary fibre

Fibre is essential for gut health. Peanuts contain 8.5 g of fibre in 100 g servings and most of it is water soluble. Not with that amount of fibre once a day will give a man ¼ of the total dietary fibre intake required. Thus the benefits of eating peanuts can be felt in the gut too, when the digestion goes well. In turn it reduces cholesterol levels and prevents obesity and type-2 diabetes.

Supports heart health

Peanuts have polyunsaturated and unsaturated fats that are necessary to make good cholesterol in the body. Hence, eating peanuts everyday can also reduce your chances of getting high blood pressure, hypertension and heart related diseases. It has been found in a study that just 45 g of peanut butter a day can decrease the chances of getting heart diseases. Even for type-2 diabetics, heart health is a major issue. The sudden lowering of blood pressure that comes with low blood sugars can be reduced with daily intake of peanuts. The low-GI (glycemic index) is the real benefit of eating peanuts, they don’t cause a sudden spike of glucose in the blood. Hence, helping regulate the movement of blood sugar and prevent insulin deficiency and heightened glucose rush in the blood.

Maintaining healthy weight

With an excellent amount of healthy fats, peanuts are a great food for weight control. People that are into weight cutting can easily add peanuts to any snack and munch on without the worry of getting fat. The quality amount of protein, dietary fibre and fats make it a filling snack without the side effects of insulin spike and weight gain. While for those who want to gain muscle mass, the amount of protein compared to carbohydrate in peanuts is less. Thus, you can shed excess fat while rebuilding muscle tissues with a filling yet healthy pre-workout snack. It is better to eat peanuts than any other nuts for people who see a sudden increase in weight with a few days of high carb intake. It reduces the risks of obesity and keeps you energised and off the couch for physical activity.

Most nuts are good for physical health but all of them have different levels of nutrition. Some have more protein than carbs, while some are high on saturated fats. Then some of them have excess micronutrients, which is a good thing but too much of nutrition can also cause troubles. Peanuts, though being in low ranks, is that excelling employee who works for the good of the organisation. They help in supporting a strong digestive system and immunity. You can also supplement growth and strength with Qraamen’s health and fitness range for men.