The Health Benefits of Peanuts

Peanuts serve as one of the most nutrient rich food choices for both vegetarians and meat eating individuals. The nut offers many valuable vitamins and minerals that aid in maintenance of regular body functions and the prevention of some diseases too.

Nutritional Content

Peanuts contain high levels of healthy fats, a moderate amount of low glycemic carbohydrates and a viable protein source for vegans and meat eaters alike. One ounce of raw peanuts, without the shell, will provide your body with about 160 calories; those calories come from a near 8 grams of protein, about 5 grams of carbohydrates, and 14 total grams of fat.

Aside from the balanced level of macronutrients, peanuts contain high levels of vitamin E, iron, folate, potassium, zinc, magnesium and absolutely no cholesterol. All of these minor, yet powerful, nutrients provide the body with large amounts of valuable and necessary ingredients.


The protein in peanuts gives your body muscle building fuel and amino acids. The amino acids found in protein provide a source of nitrogen to your body as well.

Healthy Fats

Peanuts contain healthy lipids, also known as monounsaturated and polyunsaturated fats. Unlike the health damaging saturated variety, unsaturated fats work to lower bad cholesterol levels while decreasing fat storages and triglycerides; saturated fats do the exact opposite.

Vitamin E

The high levels of vitamin E found in the powerful nut acts not only as an essential nutrient that regulates vitamin a, it also protects your skin from aging and sun damage. The vitamin acts as an antioxidant in the body, which makes it one of the most valuable and functional nutrients required for healthy living.

Vitamin B and Folate

Another vitamin found in peanuts, vitamin B acts as a key factor in healthy metabolism. Some B vitamins like the ones found in the nut offer folate, which prevents many birth defects and maintains a heart health.


You need fiber in order to properly digest food and regulate certain metabolic functions. Peanuts provide nearly 10% of your daily required fiber, offering at least 2 grams per every 1 ounce. Many peanut butter spreads contain lower amounts of fiber due to additives and the manufacturing process.


The high amount of magnesium found in peanuts helps the formation of teeth and bones. Magnesium also allows your body to absorb more calcium, another key factor for healthy bones.

Low Sodium

Too much sodium increases blood pressure, but non salted peanuts contain only around 5 mg. This low sodium choice helps you maintain healthy water retention and a healthy heart.


Peanuts provide you with adequate amounts of potassium, one of the most important minerals found in the human body. Not only does potassium aid in healthy muscle function and ability, it also helps regulate your blood pressure. High amounts of potassium increase the metabolic rate of sugars, which results in a smaller chance of hypoglycemia, weight gain and obesity, plus diabetes and kidney disease.

Enjoy peanuts in the natural form or through peanut butter and other store bought varieties. The nut acts as a great staple food for those aiming to lose weight or gain lean muscle mass. Try peanuts as a snack or side dish to meals.


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