The Health Benefits of Peanuts

Nutrient Content

Vitamins

Good Source of: 

  • Niacin- 19%
  • Folate- 10%
  • Vitamin E- 10%

Also a Source of:

  • Thiamin- 8%
  • Pantothenic Acid- 4%

Minerals

Excellent Source of: 

  • Manganese- 29%

Good Source of: 

  • Magnesium- 12%
  • Phosphorus- 10%

Also a Source of:

  • Copper- 9%
  • Zinc- 6%
  • Iron- 4%

Other

Also a Source of:

  • Fiber- 9%
  • Antioxidants – Caffeic Acid, Chlorogenic Acid, Flavanoids
  • Omega 6 Fatty Acids

*All nutritional Info From (1)

How Peanuts Prevent Chronic Disease

How Peanuts Prevent Cancer

Nut consumption in general is considered great for cancer prevention. Different nuts offer different nutrient profiles, and therefore the best benefits come from varied nut consumption (2).

  • Peanuts, specifically, have been shown to significantly reduce esophageal cancers (3).
  • Nuts are also associated with reduced risk of colorectal cancers, and peanuts specifically reduce the risk in women (4).
  • Peanuts contain isoflavones, a class of antioxidants found predominantly in soy foods. Isoflavones are linked to preventing breast and prostate cancers (5,6). When boiled, peanuts supply 2-4 times more isoflavones than when prepared any other way (7).

How Peanuts Prevent Cardiovascular Disease

A healthy serving of nuts is among the best resources for heart health.

  • Peanuts and peanut butter are both linked to improved cardiometabolic outcomes. Consuming peanuts 5 times per week resulted in reduced LDL and total cholesterol levels, both of which indicate reduced risk of heart attack (8).
  • Peanut consumption also reduces total lipid concentrations while raising serum magnesium, fiber, and copper levels in those that consume them at least 5 times per week (9).
    • Magnesium combats blood pressure spikes (10).
    • Increased fiber levels are associated with better cardiovascular health (11).
    • Copper deficiency is one of the leading causes of ischemic heart disease, or the narrowing and straining of the arteries (12).

How Peanuts Prevent Diabetes

The composition of nuts make them great for diabetes prevention. They are composed of healthy fats, fiber, and proteins. These components do not alter blood sugar drastically, giving one serving of peanuts a glycemic index of 0. Foods with high glycemic indexes are bad for diabetes risk because they stress your pancreas as it constantly produces more insulin to remove sugar.

Peanuts Promotes a Number of Health Benefits

How Peanuts Promote Digestion and Gut Health

Nuts are great for digestion as they are good sources of fiber. Fiber is crucial to digestion. It helps move waste along through your GI tract, helping to prevent constipation (13). A second component of digestion is gut health. Nuts contain a number of compounds that positively influence your gut microbiome, which promotes better absorption while improving cognition and immune response (14).

Important Note

The greatest concentration of antioxidants and nutrients is found in the skin of the nut (the flakey layer surrounding them when you crack them). Therefore, do not remove this layer if you want the best benefits!

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