Peanuts is definitely one of the favorite snacks for many. Be it raw, steamed or fried, it has many health benefits, especially for your heart. Researches show that people who eat a handful of peanuts on a daily basis or at least 5 times a week, no not fall ill or die because of issues with heart. Yes, that’s a good news. It not only reduces the risk, it completely cuts down the chances of having a heart problem.

Let’s look at the benefits and see how you can include in your day to day diet.

Healthy heart

In this generation, 70% of the urban population is at risk of heart diseases. Unless you take care of your health carefully, you might be at risk at any point. Peanuts are a simple means to keep the risks at bay. They are rich in mono-saturated fats. It helps to convert bad cholesterol to good cholesterol, very effectively.

Oleic acid which is very important for your heart, is an important compound present in peanut. It also helps to prevent coronary artery disease and stroke risk by favoring healthy blood lipid profile.

High energy

Peanuts are power packed source to gain energy. Consuming 100gm of raw peanuts can give your 567 calories. When you go for a workout, you can include peanuts in your diet before few hours of your routine. It will give you good amount of energy to keep you active. When you are on a diet, eating a handful of raw soaked peanuts can keep your tummy full for a long time.

Boosts memory

Peanuts have a type of flavonoid called reservatol, which is very important in improving blood flow to your brain. It is said that continuous consumption if peanuts, can increase the blood flow by 30 %. More blood flow to brain means, a more active brain. Vitamin B3 and niacin present in peanuts, can help you boost your memory.

Reservatol also reduces the risk of cancer, nervous breakdown, Alzheimer’s disease and fungal infections. It is also studied that reservatol reduces the risk of stroke, by keeping the molecular mechanism in the right track.

Good snack for pregnant women

It is said that nuts in general can give good sources of vitamin and minerals required for both mother and the baby. Especially peanuts can be of great help for pregnant women. It gives them good amount of calorie and the goodness needed for the baby. Studies show that women who ate peanuts during pregnancy, delivered babies who are less prone to diseases like asthma and lung infections.

Fiber rich

Peanuts are rich source of fiber. This helps the digestion system to function smoothly and also helps your body to flush out all the toxins.


Good for skin and hair

Vitamin E and Vitamin C are available in abundant in peanuts. Both the vitamins are very important to keep your hair and skin in a good condition. Peanuts flush out the toxins that are responsible for breakouts and too much oil in your skin. It also reduces the wrinkles and age spots in your skin. Hence you get a younger looking skin.

Good news for men. Peanuts are good source of l-arginine which is used in treating baldness in men. Consumption of peanuts can give you a healthy scalp and good hair. Vitamin C present in peanut helps to produce a compound called collagen. Collagen is the compound that keeps the tissues together in our hair. The omega-3 fatty acids in peanuts, helps to strengthen the hair follicle and also promotes hair growth.

Rich anti-oxidant

Peanuts are a good source of anti-oxidants. When they are roasted or boiled/steamed, the bioavailability of anti-oxidants increases a lot. Isoflavone antioxidants biochanin-A and genistein content are available in plenty in peanuts. They also help you fight free radicals effectively.

Prevents cancer

Peanuts have high concentration of a form of phytosterol called beta-sisterol which decreases tumor growth, hence preventing you from having a deadly disease like cancer. Research has also linked the consumption of peanuts to a decreased risk of colon cancer. The p-coumaric acid present in peanut, helps you to eliminate or reduce the risk of stomach cancer by preventing the formation of carcinogenic nitrosamines in the stomach.

Peanuts help women to prevent gallstones in a very effective manner. It reduces the risk of developing gallstones by 25% as per the study conducted among 80,000 women.

Peanuts are very good snack for growing children. It will help them lay a good foundation as they will gain good memory. They are good source of amino acids and protein.

People who wish to go on a diet or reduce weight, you should definitely include peanut in your diet on a daily basis. It gives you good energy and keeps you hunger free for a good amount of time.

peanut butter
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Peanuts can be consumed in many forms. Peanut butter is a very popular combination with breads for kids and adults.

  • You can soak a handful of peanuts overnight and eat like a snack now and then
  • You can boil them in water and add in your salad
  • You can steam them. Add onions and season it the way you like
  • You can also grind raw peanuts to form a paste and add it to any gravy you cook
  • Peanut butter can also give you all the benefits. But keep the amount you eat in mind, as butter can increase your weight

Like any other nut, peanut is also very good for your health. But it is less expensive than other nuts, hence it is affordable for many !

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.