Nutritional Benefits of Peanuts
Nutritional Benefits of Peanuts
Rich in Nutrients
Raw peanuts are packed with essential nutrients, including:
• Protein: Supports muscle growth and repair. One ounce (28g) contains about 7-8 grams of protein.
• Healthy Fats: Mostly monounsaturated and polyunsaturated fats, which are heart-healthy.
• Fiber: Aids digestion and promotes gut health.
• Vitamins and Minerals:
o Vitamin E: An antioxidant that protects cells from damage.
o B-complex vitamins: Support metabolism and energy production.
o Magnesium: Helps regulate blood sugar and muscle function.
o Folate: Important for cell growth, especially during pregnancy.
Heart Health
Raw peanuts support cardiovascular health due to their:
• Unsaturated fats: Help lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing the risk of heart disease.
• Arginine: An amino acid that improves blood flow by relaxing blood vessels.
• Resveratrol: A natural antioxidant found in peanuts that may reduce inflammation and lower blood pressure.
Antioxidant and Anti-Inflammatory Properties
Raw peanuts contain several antioxidants, including:
• Resveratrol: Protects cells from free radical damage and reduces inflammation.
• Polyphenols: Natural compounds with anti-inflammatory effects that may reduce the risk of chronic diseases.
• Vitamin E: Shields cells from oxidative stress, which is linked to aging and diseases like cancer.
Blood Sugar Control
Despite being energy-dense, raw peanuts have a low glycemic index (GI), meaning they have a mild effect on blood sugar levels. Their fiber, protein, and healthy fats slow down glucose absorption.
Brain and Cognitive Health
Raw peanuts are a good source of niacin (vitamin B3), which is essential for brain function. They also contain:
• Resveratrol: May protect against neurodegenerative diseases like Alzheimer’s.
• Healthy fats: Support brain cell membranes and cognitive performance.
Weight Management
Despite their high calorie content, raw peanuts can help with weight management because:
• High in fiber and protein: Keeps you full longer, reducing overall calorie intake.
• Healthy fats: Support metabolism and satiety.
May Reduce Cancer Risk
Raw peanuts contain phytosterols and resveratrol, which have potential anti-cancer properties. These compounds:
• Inhibit the growth of cancer cells.
• Reduce inflammation, which is linked to cancer development.