Peanuts grow underground and are actually legumes, like beans and peas, though they resemble tree nuts in nutrition. Says the British Heart Foundation, they’re high in healthy fats, especially monounsaturated ones, making them calorie-dense, but filled with protein, fibre and nutrients. Watch your portions to avoid excess calorie intake. Always consume plain peanuts for extra benefits.
As per the US Department of Agriculture, a single cup of uncooked peanuts provides close to 7 mg iron, 134 mg calcium, 245 mg magnesium, 549 mg phosphorus and a substantial 1,030 mg of potassium. They’re also packed with nutrients like folate, vitamin E, zinc, selenium.
Peanuts contain plenty of beneficial compounds, like healthy fats, fibre, antioxidants that fight chronic inflammation and lower it in the body, states WebMD. Research indicates that those who regularly consume peanuts or peanut butter tend to have reduced levels of inflammatory indicators like interleukin-6 and C-reactive protein.
Peanuts, though high in calories, can support weight maintenance by promoting fullness due to their protein, fibre, healthy fat content, states Cleveland Clinic. Studies show they can aid weight loss as effectively as low-fat diets.
According to Harvard T H Chan School of Public Health, if you have peanuts regularly as a snack or cook with it, it may support brain health as you age. Daily consumption is linked to better heart health, and emerging research suggests that a healthy heart may reduce the likelihood of developing Alzheimer’s, as the two conditions are closely connected.
Peanuts have a low glycemic index, making them ideal for managing blood sugar. They're low in carbs but high in protein, healthy fats, fibre, which slows digestion and prevent spikes, states Medical News Today. Research shows they may particularly benefit women at risk of type 2 diabetes. But watch portion sizes.
Consuming more peanuts may be good for that wee, pear-like organ next to your liver that stores bile. Studies suggest that women who eat peanuts regularly are less likely to require gallbladder surgery, and men who frequently consume peanuts may have a reduced risk of gallstones, says WebMD.
According to the American Heart Association, new research done in Japan suggests that eating peanuts daily can reduce the risk of stroke and heart disease. The study found that consuming 4-5 peanuts a day lowered the risk of blood clot-related strokes by 20 per cent, overall strokes by 16 per cent and cardiovascular disease by 13 per cent.