Peanuts – Benefits, Nutrition Value, Protein, & Recipes

These mouth watering, crunchy, and smooth nuts are tiny nuggets with numerous health benefits. They make for an amazing snack anytime of the day. Peanuts are rich in various micro and macronutrients that are required by our body. Apart from health and nutrition benefits, peanuts also taste delicious. Also, peanuts are highly affordable as compared to other nuts and a versatile ingredient for various dishes and snacks.

Table of Contents

• Nutritional Value of Peanuts
• 10 Health Benefits of Peanuts
• Top 2 Healthy Recipes of Peanuts
• Summary
• Frequently Asked Questions

Nutrition Value of Peanuts

According to the United States Department of Agriculture (USDA),100 grams of raw peanutscontain 567 calories and the following nutrients in grams (g), milligrams (mg), or micrograms (mcg):

Peanuts have 49 grams of fats distributed among saturated, monounsaturated and polyunsaturated fats. Trans fats, which is generally considered harmful for the body, is absent in peanuts.

The total carbs in peanuts is around 15% which makes it an ideal protein source even for diabetics. Many essential nutrients such as magnesium, phosphorus, copper, and vitamin E are present in peanuts. In addition, peanuts have different plant compounds or phytonutrients that are required for the healthy functioning of your body.

10 Health Benefits of Peanuts

Peanuts have a plethora of health benefits as discussed below –

1. Healthy Heart

Various studies have proven that eating peanuts decreases the chances of suffering from any kind of heart disease.

Peanuts contain nutrients that are necessary for having a healthy heart. Magnesium, copper, a healthy ratio of unsaturated fats and antioxidants like resveratrol, keep your heart in a healthy condition. 

2. Good Source of Proteins

Peanuts are rich in protein content, ranging from 22–30% of its total calories.

Peanut butter added on toast or crackers is a good pre-workout or mid day snack adding to the total protein.

The requirement of protein, which is necessary for the growth of the children, can also be fulfilled by peanuts. 

3. Helps in Weight Loss

Peanuts can be added in moderation for those looking to lose weight.

The high protein content as well as the healthy unsaturated fats are not only good nutrients for weight loss but also provide high satiety value, thereby preventing one from binge eating.

4. Makes your Brain Sharper

For a healthy as well as sharper brain, you require nutrients like vitamin B1, niacin, and folate.

When you eat peanuts your body is fueled with these nutrients. As a result, your brain becomes more active and sharp. 

5. Strong Bones

Ageing causes weakening of several bones present in our body.

Therefore, before your bones start to lose their strength, you should focus on eating healthy food options such as peanuts. It is rich in manganese and phosphorus.

These nutrients and other vitamins present in peanuts will keep up the strength of your bones, thereby aiding you in your old age. 

6. Healthy Skin

Peanuts ensure smooth as well as glowing skin.

Nutrients like niacin, vitamin B3 and antioxidant- oleic acid not only help to prevent wrinkles but also protect against various skin diseases.

7. Improves Vision

When it comes to maintaining eye health, some green leafy vegetables and peanuts are the best food products that can be consumed.

Zinc, present in peanuts, helps the body to transfer vitamin A which is required for a clear vision.

Also, vitamin E present in peanuts help in slowing down age-related macular degeneration and cataract formation.  

8. Reduces the Risk of Cancer

Research has shown that eating peanuts can reduce the risk of cancer.

Due to proteins and vitamin E present in the peanuts, the risk of cancer is reduced. It has a good content of resveratrol, which helps in preventing cancer with its antioxidant potential. 

9. Diabetic friendly nuts

Since peanuts have no content of sugar, they are completely safe for diabetic patients.

They are rich sources of nutrients and are delicious at the same time.

10. Prevents Gallstone

Around 25% of adults annually suffer from gallstone.

This is a disease caused by uncontrolled cholesterol levels. Since peanuts control cholesterol, the risk of gallstone can be reduced by consuming it regularly.

Top 2 Healthy Recipes of Peanuts

#1 Peanut Chaat

Ingredients: 

• Chili powder
• Salt
• Chaat masala
• Turmeric
• onion 
• Tomato
• Corn
• pomegranate

Method: 

• Add one teaspoon of salt and turmeric to 1 cup of peanut. Add 2 cups of water and boil the mixture. 
• After boiling, drain the leftover water and add one-fourth cup chili powder, a pinch of salt, and a half cup of chaat masala to it. 
• You can also add chopped onion and tomato to the mixture to make it healthier. Add corn and pomegranate to make your peanut chaat delicious.
• This can be quickly made and can be eaten as a salad along with your meals.

#2 Peanut Sweet

Ingredients:

• Peanuts
• Ghee
• Jaggery
• sesame seeds
• desiccated coconut powder
• cardamom powder

Method: 

• Roast and blend 2 cups of Peanuts. Keep a pan on low flame and add 1 teaspoon ghee and 1 cup of jaggery and keep stirring the mixture for 5 minutes. 
• Add blended peanut powder to this mixture after it starts to boil. Then add 2 teaspoons of sesame seeds, dry coconut, and cardamom powder to it and keep stirring this mixture on a low flame.
• Transfer it to a clean bowl, when the mixture stops sticking to the pan,  After the mixture is cool, make spherical shaped ladoos with your hands and serve when completely cool. 

Summary

Peanuts are small packets of essential micro and macro nutrients. They have a number of health and nutritious benefits. Including peanuts in your diet chart will not only help build muscles but also help you lose weight.

Moreover, this is one nut that can be consumed on a regular basis due to its excellent plant-based source of protein, various vitamins, minerals, and plant compounds. However, being high in fat, this nut is high in calories and should not be eaten in excess.

Peanuts – Frequently Asked Questions (FAQs)

Q. Is it healthy to consume peanuts regularly?

A. Peanuts provide many nutritional and health benefits. But, because of high fat content, peanuts should not be eaten in excess.

Q. At what time of the day should I eat peanuts?

A. You can have peanuts any time of the day. You can include it as snacks, in salads, soups, gravies and even home-made energy bars.

Q. What effect does peanut make on your liver?

A. Due to high amounts of unsaturated fats and vitamin E, peanuts are considered good for the liver but make sure to avoid its excess consumption.

Q. Can I eat dishes made from peanut as my lunch or dinner?

A. Peanuts are one of the most versatile ingredients that can be included in meals to enhance taste and nutritional value. You can include it in soups, salads, rice preparations, gravies and even desserts.

Q. What are the possible side effects of eating peanuts?

A. Peanuts should be avoided by those who have nut allergy. Moreover, its excess consumption may affect overall fat intake and increased anti-nutrient- phytic acid intake too. To avoid this, a balanced diet is the key.