What are Peanuts?

Peanuts are the oval seeds of a tropical South American plant. It is often roasted and
salted and eaten as a snack or used to make oil or animal feed.

The Peanut plant is apart of the pea family that bears peanuts, which develop in pods
that ripen underground.
Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the
heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts
have shown that this little legume is a big ally for a healthy heart. In one such
randomized, double-blind, cross-over study involving 22 subjects, a high
monounsaturated diet that emphasized peanuts and peanut butter decreased
cardiovascular disease risk by an estimated 21% compared to the average American
diet.

In addition to their monounsaturated fat content, peanuts feature an array of other

nutrients that, in numerous studies, have been shown to promote heart health. Peanuts
are good sources of vitamin E, niacin, folate, protein and manganese. In addition,
peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red
wine that is thought to be responsible for the French paradox: the fact that in France,
people consume a diet that is not low in fat, but have a lower risk of cardiovascular
disease compared to the U.S. With all of the important nutrients provided by nuts like
peanuts, it is no wonder that numerous research studies, including the Nurses' Health
Study that involved over 86,000 women, have found that frequent nut consumption is
related to reduced risk of cardiovascular disease.

Peanuts Rival Fruit as a Source of Antioxidants

Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new
research shows these tasty legumes are also as rich in antioxidants as many fruits.

While unable to boast an antioxidant content that can compare with the fruits highest in
antioxidants, such as pomegranate, roasted peanuts do rival the antioxidant content of
blackberries and strawberries, and are far richer in antioxidants than apples, carrots or
beets. Research conducted by a team of University of Florida scientists, published in
the journal Food Chemistry, shows that peanuts contain high concentrations of
antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting
can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content
by as much as 22%.
 Benefits of Eating Peanuts

1. Good for Heart:

The high levels of monounsaturated and polyunsaturated fats in peanuts help to keep
your heart healthy. Oleic acid, in particular, helps to lower the LDL or “bad” cholesterol
and increase “HDL” or good cholesterol level in the blood. Thus, they prevent coronary
artery disease and strokes by promoting healthy blood lipid profile.
2. Prevents Diabetes:
According to a recent study, a serving of peanut can lower the risk of diabetes by 21%.
This can be attributed to the presence of manganese, a mineral that plays an important
role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.
3. Prevents Gallstones:
Consumption of peanuts can help prevent gallstones. According to studies, eating an
ounce of peanuts or peanut butter can lower the risk of developing gallstones by 25%.
4. Prevents Cancer:
Legumes like peanuts have a high concentration of a form of phytosterol called beta-
sitosterol (SIT). These phytosterols protect against cancer by inhibiting tumor growth. A
research conducted in the United States observed that men and women who consumed
peanuts at least twice a week respectively had 27% and 58% lower risk of getting colon
cancer.
5. Improves Memory:
Peanuts are often called the “brain food” as they contain Vitamin B3 or niacin which
improves brain functioning and boosts memory. They also contain a flavonoid called
resveratrol which helps in improving blood flow to the brain by 30%.
6. Help Fight Depression:
Serotonin is one of the key brain chemicals involved in mood regulation. Inadequate
secretion of serotonin by the nerve cells in the brain is responsible for causing
depression. Peanuts contain an amino acid called tryptophan which aids the release of
serotonin, thus helping you fight depression. It can further raise serotonin anti-
depressant effects when there is an increased serotonin formation in the blood.
7. Beneficial in Pregnancy:
Peanuts are a good source of folate. Certain studies have shown that women who
consumed 400 grams of folic acid before or during early pregnancy had up to 70%
lower risk of having a baby born with neural tube defect. Eating peanuts during
pregnancy can also lower the risk of allergic diseases, like asthma, in children.
8. Beneficial for Children:
Children require additional nutrition in their growing years to lead a healthy life
thereafter. Peanuts are a good source of dietary protein composed of fine quality amino
acids which are vital for growth and development.
9. Aids Weight Management:
Though it appears strange, regular consumption of nuts is associated with lower risk of
weight gain. The combination of fiber, fat and protein content in peanuts makes them a
high satiety food. Thus, they can keep you full for longer and thus lowering your
appetite. They are also good sources of energy and help in increasing the metabolic
rate. All these properties contribute to weight loss.
10. Prevents Alzheimer’s:
Studies have proved that consumption of niacin rich foods like peanuts lowers the risk
of developing Alzheimer’s disease by 70%. A quarter cup of peanuts can provide almost
a quarter of the recommended daily value of niacin.
Skin Benefits of Peanuts
The nutritional value of peanuts comprising of vitamins and monounsaturated fats
makes them beneficial for your skin. The benefits of peanuts for skin on regular
consumption are as follows:
11. Clear Skin:
The heart healthy monounsaturated fats and resveratrol play an important role in
providing you with a glowing skin. Toxins can cause breakouts and excess oil on your
skin. The high content of dietary fiber in peanuts helps in flushing out excess toxins,
thus making your skin clear and flawless.
12. Anti-ageing Benefits:
Peanuts contain Vitamin C and Vitamin E which can prevent signs of ageing like
wrinkles, spots and fine lines. They also contain resveratrol, a potent anti-ageing
phytochemical also found in grapes and red wine. Being a powerful antioxidant, it is
great for your skin, providing anti-ageing benefits as well.
Hair Benefits of Peanuts
The nutrients in peanut make it a great choice for hair health. Eating peanuts can be
beneficial for your hair in the following ways.
13. Good Source of Biotin:
Biotin is a B-vitamin that is vital for hair growth and overall scalp health. It is produced
by our bodies themselves in the intestines and also found in many food items.
Deficiency of biotin can lead to hair loss. Peanuts are good sources of B vitamin and
folate which contribute to healthy hair. Those who suffer from excessive hair loss are
advised to take biotin supplements along with a balanced diet comprising of biotin rich
foods.
14. Prevents Hair Loss:
Peanuts contain Vitamin C which assists in the production of collagen that keeps the
tissues of our hair together. Besides, they contain I-arginine which is used in the
treatment of male pattern baldness while omega-3 fatty acids strengthen our hair
follicles and promote hair growth.
Nutritional Value of Peanuts
Peanuts are a nutritious punch comprising of proteins, monounsaturated fats, vitamins,
minerals and antioxidants. They possess the nutritive qualities of both the legumes and
nuts, and hence, offer several benefits for skin, hair and health as given above. The
nutritional profile of these crunchy legumes is evident from the table and explained
below.

See the table below for in depth analysis of nutrients: Groundnuts (Arachis
hypogaea),All types, Nutritional value per 100 g. (Source: USDA National Nutrient data
base)

Principle Nutrient Value Percentage of RDA

Energy 567 Kcal 29%

Carbohydrates 16.13 g 12%

Protein 25.80 g 46%

Total Fat 49.24 g 165%

Cholesterol 0 mg 0%

Dietary Fiber 8.5 g 22%

Vitamins

Folates 240 µg 60%

Niacin 12.066 mg 75%

Pantothenic acid 1.767 mg 35%

Pyridoxine 0.348 mg 27%

Riboflavin 0.135 mg 10%

Thiamin 0.640 mg 53%

Vitamin A 0 IU 0%

Vitamin C 0 0%

Vitamin E 8.33 mg 55.5%

Electrolytes

Sodium 18 mg 1%

Potassium 705 mg 15%

Minerals

Calcium 92 mg 9%

Copper 1.144 mg 127%

Iron 4.58 mg 57%

Magnesium 168 mg 42%

Manganese 1.934 mg 84%

Phosphorus 76 mg 54%

Selenium 7.2 µg 13%

Zinc 3.27 mg 30%

Phyto-nutrients

Carotene-alpha 0 µg —

Crypto-xanthin-beta 0 µg —

Lutein-zeaxanthin 0 µg —

Calories: Calories in peanuts are high, where one cup serving of raw peanuts provides
about 828 calories. It contains 72 grams fat, 37 grams protein and 24 grams
carbohydrates. 78% of the calories in raw peanuts is provided by fat. The total fat
content comprises of 81% monounsaturated and polyunsaturated fats, and 19%
saturated fats. The low carbohydrate to protein ratio of peanuts makes them an ideal
choice for low carb and high protein diet. Raw peanuts are cholesterol free and have
negligible amount of sodium.
Dietary Fiber: A cup of raw peanuts contains about 17 grams of dietary fiber.
Vitamins: Peanuts are a rich source of vitamins A and C as well as various B vitamins.
A one cup serving of raw peanuts provides about 110% of the Recommended Daily
Intake (RDI) of niacin, 88% RDI of folate, 81% RDI of Vitamin E, 78% RDI of thiamine,
30% RDI of Vitamin B6 and 15% RDI of riboflavin.
Minerals: Peanuts are also good sources of several minerals. A one cup serving of raw
peanuts contributes 58% of the RDI for magnesium, 44% for phosphorus, 43% for zinc,
37% for iron, 22% for potassium and 10% for calcium. These minerals offer several
health benefits.
Antioxidants: Peanuts have high concentrations of poly-phenolic antioxidants,
particularly p-coumaric acid and oleic acid which protect the heart and inhibit the growth
of free radicals, thus keeping infection at bay. P-coumaric acid has been found to
reduce the risk of stomach cancer by inhibiting the formation of carcinogenic
nitrosamines in the stomach. They are also an excellent source of resveratrol which has
a protective function against various diseases.
Peanut Butter
Peanut butter is widely gaining popularity as a healthy and filling snack. It is basically a
paste prepared from dry ground roasted peanuts. The amazing combination of fiber and
protein in peanut butter makes it filling and beneficial for weight loss. Thus, if you want
to lose weight, you can try replacing your regular butter with peanut butter in
sandwiches and other dishes. This butter boasts of the nutrition of peanuts and hence,
provides additional health benefits. The monounsaturated fat in this butter is beneficial
for your heart while the poly-phenolic antioxidants can reduce the risk of stomach
cancer by inhibiting the formation of carcinogenic nitrosamines. It also contains
resveratrol, an antioxidant that prevents cancers, degenerative nerve disease,
Alzheimer’s disease, heart disease and viral or fungal infections.
Effects Of Eating Too Many Peanuts

(1) Are Highly Susceptible To Contamination

Regular consumption of peanuts is good for our health but we have to make sure that
we are eating them in moderation and not too much as peanuts are considered to be
susceptible to salmonella contamination. As per Peanut Science, one of the most
concerning toxins related with the peanuts is a mold that produces Aflatoxin, which is a
carcinogen that increases the risk of liver cancer. It has been found consuming aflatoxin
also reduces the growth rate in children Because of all these reasons, it is important to
make sure that you are not eating too many peanuts.
Another interesting observation is that this contamination risk is associated even with
organic peanuts and peanut butter. This is all because of the nature of the peanuts.
Peanuts are not actually nuts but are legumes that have a soft, permeable pod and
grows underground as they are part of the plant’s root system. While growing
underground with a weak shell, they are at high risk of exposure to temperature and
moisturize condition, including warm humidity and these are the conditions that allow
the growth of the molds.

In addition to this, molds in peanuts can grow even at the time of storage, shipping and
even in the shelves of grocery stores ( if the proper conditions are met ). It is important
to remember that this side effect of peanut is all due to the nature of peanuts (being a
legume and at high risk of being exposed to temperature and humidity) and has nothing
to with pesticides or herbicides.

(2) Can Cause Allergic Reactions

Consuming peanuts are good for our health and it also provides a lot of beauty benefits
for our skin and hair, but at the same time “Peanuts” are infamous as one of the most
common food allergen.

Those who are allergic to peanuts should forget about eating peanuts, and in fact, they
should try even to stay away from peanuts as it has been found that in some individuals
peanut allergies can be so severe that may show allergic reactions even if they inhale
the air contaminated with a tiny amount of peanut dust.

These people should even avoid eating food that contains even a tiny amount of
peanut. In worst case, peanut allergy may even cause life-threatening anaphylaxis
(3) Contains Lectin
Eating too much of peanuts is bad for our health even because of the lectin present in
them. Legumes like peanuts, soybean etc. contain lectin, an antinutrient, a sticky
substance which preserves the pest-resisting strategy in the plant. Although this is good
for the plant but this is not so good for us as the stickiness and structure of the lectins
makes them almost impossible to digest by our body. Lectins bound with the sugar
present in our blood and cause inflammation and give rise to inflammatory conditions
like rheumatoid arthritis.

It has been found that lectin mimics insulin behaviors in the human body and can have
a negative effect on the weight management. The presence of lectins are not just limited
to peanuts and other legumes, and in fact, some vegetables also contain lectin but as
per the American Journal Of Clinical Nutrition, vegetables’ lectins are not orally toxic
and their level varies even among the same vegetable.

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Suggested Read- 15 Amazing Health Benefits of Peanuts

(4) Lack Omega-3 Fatty Acids
The presence of Omega-6 fatty acid in peanuts make them very beneficial for our health
but it is important to make sure that we don’t fall for these benefits and enjoy peanuts
only in moderation.

This is because even though Peanuts are an excellent source of Omega-6 fatty acid,
they lack Omega-3 fatty acid which is very important for maintaining our health, and, in
fact, our body needs a combination of both Omega-3 and Omega-6 fatty acids.

Deficiency of Omega-3 fatty acid can cause inflammation, heart diseases, and other
health problem. Flax seeds,Chia seeds, fish oil, mustard oil, winter squash etc. are
some good source of Omega-3 fatty acids. Limiting Peanuts ( Omega-6) is important
even for repeating Omega-3 fatty acid benefits as Omega 6 blocks the conversion of
Omega-3 to DHA and EPA.
(5) Are Heavily Loaded With Pesticides
Because of the nature of peanuts, they are at a higher risk of growing molds in them (
being a legume they are more prone to get exposed by the higher temperature and hot
humidity which acts as a suitable environment for the growth of molds).

Some Non-Organic farmers, try to tackle the problem of molds by using pesticides on
the crop. By doing so, they may save the peanut crop from the growth of the molds but
contaminate them with a high level of pesticides which can cause a headache,
dizziness, irritation of the nose, throat, eyes or skin, thirst, nausea, diarrhea,
nervousness, fatigue, sweating, vomiting, blurred vision etc.
(6) Contains Saturated Fats
Eating too much of peanuts is bad for our health because of the presence of high level
of saturated fats in them. High level of saturated fat can give rise to problems like heart
attack, stroke, clogged arteries, digestive problem, high blood pressure and other health
complications.

As per a study conducted by Donald M. Black and Shari L. Knauer at The Christ
Hospital Cardiovascular Research, it was found that saturated fats are a type of “hidden
fat” that may increase the risk of cardiovascular problems in an individual by giving rise
to his cholesterol level, and it was also observed that reducing the level of saturated fats
in our diet also reduces the risk of cardiovascular problems.

Now, there is no need to worry about the saturated fats of peanuts as peanuts also
contain copper helps in keeping cholesterol level under control and thus reduces the
cardiovascular problems. The only thing we need to remember is to eat peanuts in
moderation.

Suggested Read- 11 Wonderful Beauty Benefits of Peanuts For Skin And Hair

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(7) Not So Effective For Weight Management

The dietary fibers present in peanuts is very beneficial for weight management as it
keep us satisfied for a long time and decreases our urge to eat again and again, and
thus controls overeating which is known as one of the major causes of obesity.
However, it is also important to remember that peanuts are high in calories and 100
grams of peanuts contain 567 calories.

Instead of using peanuts, it is better to consume apples,carrots,cucumber and other

fruits and vegetables for the weight management. This is because, in comparison to
peanuts, they are low in calories and also contains a lot of water and dietary fibers,
which helps in the weight management. According to LIVESTRONG’s MyPlate,
consuming 20 oz. of Fuji apples provides around 320 calories which are nothing
compared to the 3400 calories gained by consuming 20 Oz. of peanuts. So, in order to
avoid weight gain, limit your peanut consumption.

(8) May Contain High Sodium Level

As per Wikipedia, consuming 100 grams of peanuts provides around 18 milligrams of
sodium. Sodium is good for our health as it balances the fluid in our body, helps in
sending brain impulses, regulates muscles contractions, influences blood pressure, but
too much of sodium is bad for our health as high dosage of sodium can give rise to high
blood pressure, hypertension, cardiovascular problems like heart attack, stroke, heart
failure and other problems like Osteoporosis, stomach cancer, kidney problems etc.
(source)
Eating 100 grams of peanuts provide 18 mg of sodium which is very low compared to
the daily requirement of sodium ( which is 1500 mg to 2400 mg of sodium), but peanuts
can still be a problem as in general they are mostly served in the salted and fried form.
Because of the added salt, their sodium level increases and this makes them harmful
for our health. Because of this reason, it is better to give more preference to unsalted
peanuts ( even if they are not as delicious as the salted peanuts) and eat them in
moderation.
Diagram of the Peanut Plant