Is it good to eat peanuts every day?

Ayurvedic doctor reveals the health benefits of peanuts.

Peanuts or groundnuts or ‘mungfali’ is one favorite Indian snack. Whether it’s beating the boring traffic or killing idle time, peanuts came to our rescue. But do you know that peanuts are one of the healthiest snacks?

Also Read: Sprouts – A healthy snack

Health Benefits of Peanut – A True Story

I visit a small Kirana shop in Sanjayanagar for my daily groceries. It’s the exuberant energy of the owner that draws me to his shop. The 65-year-old looked as radiant as 25.

How stunning!

I saw him every day and wondered what’s the secret of this radiance.

As a doctor, we are always curious about the ways people attain good health.

So, one day I asked him, ‘Sir, how are you so energetic?’

He smiled and replied, “Boiled peanuts, sir!”

I eat boiled peanuts about 50 grams daily. This is my holy routine for the last 40 years. I have never peddled my sleep for anything in this world. And I believe there is no better medicine than care.

Indeed!

I knew peanuts are laden with health-boosting benefits. But this is a real testimony where peanuts have worked magic.

Nutrition Profile – Peanuts

Peanuts are blessed with eight essential nutrients. They are an excellent source of niacin and manganese, fiber, vitamin E, magnesium, folate, copper, and phosphorus.

The little nuts are a great source of healthy fats, protein, and fiber. Peanuts are also rich in potassium, phytosterols, resveratrol, and healthy fats.

Peanuts are an excellent source of resveratrol, an antioxidant. Resveratrol has a protective function against cancers and heart diseases. It is also effective in curing degenerative nerve disease, Alzheimer’s, and infections.

Furthermore, studies suggest that resveratrol may reduce the risk of stroke. Though peanuts are high in calories, they are nutrient-rich and low in carbs. All of these nutrients make peanuts a super healthy snack!

Health Benefits of Peanuts – Research & Studies

1. Peanuts for the heart

A study on the heart benefits of peanuts was published in the National Center for Biotechnology Information. Women with type 2 diabetes were asked to include peanuts in their diet. The results revealed that they had a significantly lower risk of heart disease.

2. The white well of energy

Peanuts are super rich in energy. Its rich nutrition profile makes peanuts a quick natural energy booster. Even athletes turn to peanuts for their daily dose of energy. They are the perfect snack on a hectic day.

3. The wall against Diabetes

Peanuts are an ideal snack for diabetics. It aids in lowering blood sugars and prevents a sudden spike in the levels of blood sugars. Studies reveal that 100g peanuts contain 21% of manganese which helps in the regulation of blood sugar.

4. The Fighter of Cancer

Peanuts are rich in beta-sitosterol. This nutrient helps in the prevention of tumors. Researchers reveal that eating peanuts at least thrice a week reduces the risk of cancer by 58% in both men and women.

5. Booster for your Memory

Like all nuts, peanuts too are very beneficial for the brain. Its rich Vitamin B3 and niacin content improve the functioning of the brain. Loaded with flavonoids, peanuts also stimulate the functioning of the brain by increasing the blood flow to the brain.

6. An axe against Hair Loss

Hairfall, thinning, or baldness is common signs of aging. Peanuts are a rich source of Vitamin C that helps in arresting hair fall. Regular intake of peanuts boosts collagen production. It strengthens hair follicles, prevents baldness, and supports hair growth.

7. Skin Glow

Peanuts contain healthy monosaturated fat resveratrol. It prevents excess production of sebum oil and thus, curbs acne breakouts. Vitamin E and vitamin C in peanuts aid in the prevention of fine lines, and wrinkles and avoid signs of aging.

Apart from these, peanuts are great for healthy bones and muscles. It’s a rich source of protein. Aids in digestion. Boosts metabolic activities. Contributes to building muscles and stronger bones.

A study by Harvard claimed that eating 5 ounces of peanuts in a week lowers the risk of gallstones by 30%.

How to eat peanuts?

Researchers say that roasting/boiling enhances antioxidant bioavailability in peanuts. Boiled peanuts have a two-fold increase in biochanin-A and a four-fold increase in genistein.

Daily intake of peanuts 

The appropriate daily intake of peanuts can vary depending on a person’s age, sex, weight, and activity level. However, a general recommendation for a healthy adult is to consume about 1.5 ounces (42 grams) of peanuts per day, which is equivalent to about a handful of peanuts.

It is important to note that although peanuts are a healthy source of nutrients, they are also high in calories and fat, so it is important to consume them in moderation as part of a balanced diet. Additionally, some people may be allergic to peanuts, so it is important to be aware of any potential allergies before incorporating peanuts into your diet.

Forms of peanuts: Which is better?

All forms of peanuts can be a part of a healthy diet, but the best choice for health may depend on personal preference and dietary needs. Here’s a brief comparison:

1. Raw peanuts: Raw peanuts are a good source of unsaturated fats, protein, and fiber. They are also rich in antioxidants, which may help protect against oxidative stress and chronic disease.
   
2. Roasted peanuts: Roasting peanuts can enhance their flavor and texture, but it can also reduce the level of some of their antioxidants. However, roasted peanuts are still a good source of healthy fats, protein, and fiber.
   
3. Boiled peanuts: Boiling peanuts can make them softer and easier to digest, and can also increase the absorption of some nutrients. Boiled peanuts are a good source of unsaturated fats, protein, and fiber.
   

In conclusion, there is no one “best” way to eat peanuts for health, and all forms can provide health benefits. However, it is important to consume peanuts in moderation as part of a balanced diet and to consider any potential allergies or dietary restrictions.

Studies on the potential health benefits of eating peanuts daily:

1. “Peanut consumption is associated with better diet quality and nutrient intake, and lower risk of cardiovascular disease in US adults: National Health and Nutrition Examination Survey 1999-2004” (2015) – This study found that people who consumed peanuts had better diet quality and nutrient intake, as well as a lower risk of cardiovascular disease, compared to those who did not consume peanuts.
   
2. “Peanut consumption and risk of type 2 diabetes: A systematic review and meta-analysis” (2015) – This systematic review and meta-analysis found that peanut consumption was associated with a lower risk of type 2 diabetes, potentially due to the high levels of unsaturated fatty acids, fiber, and protein in peanuts.
   
3. “Association between nut consumption and body weight, metabolic and inflammatory markers: A systematic review and meta-analysis of randomized controlled trials” (2016) – This systematic review and meta-analysis found that nut consumption, including peanuts, was associated with a reduction in body weight and improved metabolic markers, potentially due to the high levels of fiber, protein, and healthy fats in nuts.
   
4. “Peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis” (2017) – This systematic review and meta-analysis found that peanut consumption was associated with a lower risk of cardiovascular disease, potentially due to the high levels of unsaturated fatty acids, fiber, and antioxidants in peanuts.
   
5. “Peanut consumption and risk of breast cancer: A systematic review and meta-analysis” (2018) – This systematic review and meta-analysis found that peanut consumption was associated with a lower risk of breast cancer, potentially due to the high levels of unsaturated fatty acids, fiber, and antioxidants in peanuts.
   

These studies suggest that eating peanuts daily may have a variety of potential health benefits, including a lower risk of cardiovascular disease, type 2 diabetes, body weight gain, and breast cancer.

Caution!

Please note that peanut allergy is one of the top 10 food allergies. Its consequences can vary from a simple rash to life-threatening complications and hence it’s better avoided by some people.

Conclusion – Peanuts are your healthy snack

There is no doubt that peanuts are a great healthy snack to binge on every day. It provides the optimum energy you need to sail through a hard day. Plus, it prevents and protects your body against a host of diseases.

So, are you a nut fan?

If not, it’s time you become one.