Peanuts Nutrition Facts and Amazing Health Benefits

- Peanuts Nutrition Facts and Amazing Health Benefits, by Rosie2010 -
- Peanuts Nutrition Facts and Amazing Health Benefits, by Rosie2010 -

Peanut is part of the legume family. It is not a nut, but contains higher protein than a true nut. Peanuts are also high in antioxidants that are comparable with that found in fruits. In addition, peanuts are a good source of healthy vitamins and minerals that protect our body from many diseases including cancer and heart disease.

PEANUTS ARE HIGH IN PROTEIN - Our body needs protein to function properly. Protein is a vital component of body tissues, enzymes, and immune cells. It helps to keep the immune system functioning properly, maintain healthy skin, hair and nails, and help the body produce enzymes.

Peanut is an extremely high source of plant protein.


Peanuts (all types) Nutritional value per 100 g.

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 mcg
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 mcg
13%
Zinc
3.27 mg
30%
 
 
 
(Source: USDA National Nutrient data base)

PEANUTS ARE HIGH IN ANTIOXIDANTS - Antioxidants are nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies show that antioxidants are essential in good nutrition as they help prevent the development of such chronic diseases such as cancer, heart disease, stroke, Alzheimer's disease, Rheumatoid arthritis, and cataracts.

Peanuts contain high concentrations of the antioxidant polyphenols, primarily a compound called p-coumaric acid and oleic acid, that not only protect the heart but inhibit the growth of free radicals, keeping infection at bay.

PEANUTS ARE GOOD SOURCE OF MINERALS - Peanut is a rich source of minerals like magnesium, phosphorus, potassium, zinc, calcium, sodium, etc, which are needed by our body to function well. One of the health benefits of peanuts is that peanuts contain adequate supply of these minerals to ensure a healthy heart, and ensure minimized risk of mineral deficient diseases.

PEANUTS ARE GOOD SOURCE OF VITAMINS - Vitamins are important for overall growth and development of a healthy body. Vitamins ensure vital health for cells and tissues, and for fighting infections, etc, and this ensures smooth functioning of our organs.

Peanuts provide our body with essential vitamins, that also help in regulating metabolism, converting fat and carbohydrates into energy, and facilitating bone and tissue formation. A good source of folate, peanuts reduce the incidence of birth defects, and anemia related conditions.


Here are the Top 12 amazing health benefits of peanuts:

  1. PEANUTS CAN ENSURE A STRONG AND HEALTHY HEART - Peanuts contain high levels of vitamins and minerals, as well as "good fats" that ensure a healthy heart. The high concentration of the antioxidant polyphenols in peanuts are known to reduce inflammation of coronary arteries. Peanuts also contain good quantity of Coenzyme Q10, a nutrient that makes the heart strong and protects it under conditions of reduced oxygen supply.
  2. PEANUTS CAN GREATLY REDUCE THE RISK OF STROKE - Peanuts have been found to have high bioflavonoid resveratrol content, even higher than grapes. Bioflavonoid resveratrol is believed to improve blood flow in the brain by as much as 30%, thus greatly reducing the risk of stroke.
  3. PEANUTS CAN LOWER BLOOD CHOLESTEROL - Peanuts are a good source of both monounsaturated and polyunsaturated fats (the "good fats") which help in lowering blood cholesterol levels. Phytosterols in peanuts have been found to reduce bad cholesterol.
  4. PEANUTS CAN LOWER THE RISK OF COLON CANCER - Studies show that one of the health benefits of peanuts is lowering the risk of colon cancer. Eating peanuts just 2 or more times each week was associated with a 58% lowered risk of colon cancer in women and a 27% lowered risk in men. An ounce of peanuts (28.6 peanuts) contains 2 grams of fiber, which is 9% of your daily fiber need.
  5. PEANUTS CAN HELP INHIBIT THE GROWTH OF CANCER - The phytosterols in peanuts have been known to inhibit the growth of cancer cells, their invasion into other parts of the body, and may cut off the blood flow to cancers.
  6. PEANUTS PROMOTE HEALTHY BONES - Peanuts are rich in calcium which helps make the bones strong and healthy.
  7. PEANUTS CAN LOWER THE RISK OF ARTHRITIS - The high content of calcium in peanuts can also lower the risk of getting arthritis and other problems of the joints.
  8. PEANUTS CAN HELP FIGHT AND PREVENT ACNE - Peanuts are rich in Vitamin E which can help fight and prevent acne. Peanuts also contain high concentration of niacin which helps open up the blood vessels to improve circulation under the skin.
  9. PEANUTS PROVIDE PROTECTION AGAINST ALZHEIMER'S DISEASE - A 2004 study reported in the Journal of Neurology, Neurosurgery, and Psychiatry shows that people who get enough niacin in their diet cut their risk of Alzheimer's disease by 70%. The current recommended daily allowance for niacin is 16 mg per day for men and 14 mg per day for women. Peanuts are rich in niacin. One ounce of peanuts ( 28.6 peanuts or 2 tablespoons of peanut butter) contains 4.4 mg of niacin.
  10. PEANUTS CAN HELP PEOPLE WITH TYPE 2 DIABETES - A recent study published in the August 2011 issue of Diabetes Care by the American Diabetes Association shows that a diet including peanuts help people with type 2 diabetes control their blood sugar levels.
  11. PEANUTS CAN HELP PREVENT GALLSTONES - A report from the Nurses' Health Study shows that women who eat at least one ounce of peanuts or peanut butter a week have a 25% lower risk of developing gallstones. An ounce is 28.6 peanuts or 2 tablespoons of peanut butter.
  12. PEANUTS CAN HELP IN WEIGHT LOSS - A study from Purdue University published in the International Journal of Obesity shows that people who eat nuts, including peanuts, at least twice a week are 31% less likely to gain weight than those who almost never eat nuts. The study shows that the participants who snacked on peanuts and peanut butter produced feeling of fullness and their hunger was reduced for two and half hours.

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Comments 42 comments

Rosie2010 profile image

Rosie2010 4 years ago from Toronto, Canada Author

@montecristo - I'm glad you enjoyed my peanut health benefits hub. lol Did you eat some peanuts? Thanks for the votes. Cheers!

@Patti Ann - Thanks for reading my peanut hub. I'm glad you like the recipe and I hope you have tried it. Thanks for the votes. Cheers!

@Mark Sparks - I'm glad you found my peanut hub informative. Best of luck to your friend who is marketing his own brand of peanut butter.. yummy. Cheers!

@wwolfs - Thanks so much for your comment. I'm glad you found my peanut health benefits hub interesting. Thanks for the votes. Cheers!

Have a nice day everyone,

Rosie


wwolfs 4 years ago

Interesting hub. I knew of some of the health benefits but it seems there are many more. I do love peanuts and they make a great snack. You did a great job and it's well-researched. Thanks for sharing.

Voted up and useful!


Mark Sparks profile image

Mark Sparks 4 years ago from Charlottesville, Virginia

thanks for writing this hub! I've always been all about almonds but might start eating more peanuts now. My friend is marketing his own brand of peanut butter, maybe I'll have him read this.


Patti Ann profile image

Patti Ann 5 years ago from Florida

Love the dessert recipe - I am adding the ingredients to my shopping list right now. Great hub - rated this one up!!


montecristo profile image

montecristo 5 years ago from Hampton Roads, Virginia

Yummy. Please, you are making me hungry!(Smile) Good insight and great article. Voted up.


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

>>>> Hiya my dear friend Jackie, what do you mean I quit the list of friends and favs? I got your message and I'm so happy to hear from you. I'm glad you enjoyed reading about the goodness of peanuts. I'm glad you are back writing again. hugsss

>>>>> Hiya Mikey, thanks for dropping by. I'm glad you enjoyed reading my peanuts hub and found it informative.

Have a nice day,

Rosie


Mikeydoes profile image

Mikeydoes 5 years ago from Fl,IL,IND

Very, very great thread!!! I was sure that peanuts are good for us, but the information provided blew my mind. Great job!


onceuponatime66 profile image

onceuponatime66 5 years ago from USA IL

You have quit the list of friends and fav's. I am sorry I have not been on, Sent you a message. I am just getting over the "flu". I missed reading about your hubs. The benefits of "peanuts" wow, great to know. I love them. Your detail really backs up the fact that we all need to eat more of them. Have a great day Rosie, I will write by next week.


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya ariasnote, thanks for dropping by. Good for your dad! I'm glad you found my hub informative.

Have a nice day,

Rosie


ariasnote 5 years ago

Good to know. I know my dad eats a lot of them! : ) Thanks for sharing the info with us.


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Pcunix, thanks for dropping by. That is so true.. just like studies done on phytosterols in peanuts that can stop the growth of cancer. Awesome, isn't it? I eat peanuts too everyday, well almost everyday.. the problem is once I start munching on peanuts, I couldn't stop.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Lori, I'm so glad you like my peanut hub. Thanks for bookmarking and sharing it. I love peanuts too, the thing is I can't stop once I start munching. lol

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Ingenira, I'm so glad you found my peanut hub informative. Thank you so much for the compliment.. my pleasure.

Have a nice day,

Rosie


Pcunix profile image

Pcunix 5 years ago from SE MA

It seems that every time they discover that some micronutrient is really important for your health, 9 times out of 10, it is found in peanuts.

I eat unsalted roasted peanuts daily.


LillyGrillzit profile image

LillyGrillzit 5 years ago from The River Valley, Arkansas

Ms Rosie2010, I am so glad the answer to this Hub is Yes! There have been many times I relied on Peanut Butter for a staple, and I go through periods of craving it. Bookmarked and shared.


Ingenira profile image

Ingenira 5 years ago

Wow, this hub is beautifully written and full of information. Good to know the many benefits of peanuts, and recipes are given too ! Wow, you are a dedicated writer.


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya ImChemist, thanks for dropping by. I'm glad you found my peanut hub useful.

Have a nice day,

Rosie


ImChemist profile image

ImChemist 5 years ago

Wow , all the benefits of peanuts , this my 1st time i hear about that , thanks . your hub rated as useful.


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Quadsia, thanks for dropping by. I'm glad you enjoyed reading about peanuts and found my hub informative. Now go get that pack of peanuts.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Butch, thanks for dropping by. I'm glad you enjoyed reading my peanut hub and brought sweet memories of your grandmother. I love peanuts too. Now go have some.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Susan, Thank you so much. I'm glad you enjoyed reading my peanut hub and found it informative. I'm also glad you found the recipes good enough to be added to your awesome recipe collection. I just made the Peanut Butter Chocolate Dessert, so easy to do and so delicious.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya thoughtforce, I'm glad you enjoyed reading this hub and found it informative. Thanks for the compliment.. my pleasure. I just made the Peanut Butter Chocolate Dessert, so easy to do and so yummy. Go ahead and try it.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Pam, I'm glad you enjoyed reading my peanut hub and found it informative. I just made the Peanut Butter Chocolate Dessert, so easy to do and tastes delicious.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya jannthomassen, thanks for dropping by. I'm glad you enjoyed reading about peanuts and found my hub informative.

Have a nice day,

Rosie


QudsiaP1 profile image

QudsiaP1 5 years ago

Very informative and delicious.

*Eyes the pack of peanuts. :P


Butch News 5 years ago

Good article. I love peanuts... which reminds me I haven't had any for a while. I like cooking with peanut oil too.

My grandmother grew peanuts on her farm and it's one of my early childhood memories digging some up with her.


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada

Great hub Rosie! Have bookmarked for the recipes as they all look wonderful and delicious. Have learned so much from reading your hub thank you!


thougtforce profile image

thougtforce 5 years ago from Sweden

Interesting hub with good information! The chocolate dessert looks so delicious! Peanut butter isn´t so usual where I live, but I love peanuts so I will try to make that dessert! Thanks for this awesome hub!


Pamela99 profile image

Pamela99 5 years ago from United States

Rosie, This is an excellent hub. I love peanuts and I appreciate all that information along with your great recipes.


jannthomassen profile image

jannthomassen 5 years ago from Norway

Hi Rosie, impressive and very informative article.


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Martie, thanks for dropping by. I love peanuts too.. although I can't stop eating once I start munching on them.. a small handful a day should be enough. I'm glad to hear that eating peanuts helps you control your sugar level and, I'm also glad you enjoyed my peanut hub.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya prasetio, thanks for dropping by. I'm glad you enjoyed reading my peanut hub specially the history. I also found it very interesting. Thanks for the vote.. I really appreciate it.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya theseus, thanks for dropping by. Yes, I was born in Manila but my family immigrated to Canada in the late '60s. I love kare-kare and we have bogoong in Chinatown plus there are also a few Filipino stores here in Toronto. You should ask your doctor about your feet and arms aches. God bless.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya Will, did you really? I bet those fresh peanuts were delicious! Boiled peanuts are my favourite. People are now growing peanuts in their homes as a hobby. I think I will try that.. should be exciting to see a peanut sprout. Cheers my friend.

Have a nice day,

Rosie


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Hiya ssaul, thanks for dropping by. Yes, totally bad for those who have peanut allergy. Lucky for us who are able to eat peanuts.. their super food. I'm glad you found my hub informative.

Have a nice day,

Rosie


MartieCoetser profile image

MartieCoetser 5 years ago from South Africa

I love peanuts, especially when I add raisins to it. When my blood sugar drops, peanuts are an instant fix. I enjoyed this well-researched hub.


prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

Good information from you, my friend. I am glad to know this from you. I get a lot knowledge by reading this hub. I love the history of peanut. Thanks for share your recipes. It sound delicious. Good work. I give my vote special to you. Take care!

Love and peace, Prasetio


theseus profile image

theseus 5 years ago from philippines

Nice hub Rosie,

I love peanuts..I eat some at least twice a week.Though I try to limit my intake because my feet and my arms are sometimes sore..arthritis?i should hope not.

Just curious..how come you know of kare-kare?Are you a Filipino, too? I wouldn't b surprised cause I know Filipinos are all over the world.Thank you and God bless you.


WillStarr profile image

WillStarr 5 years ago from Phoenix, Arizona

Cool Hub!

I raised a small crop of peanuts on a Kentucky farm just to see if I could. They were great!


ssaul 5 years ago

oh yea, peanuts definitely good but bad for those with allergies. thanks for this hub, very informative


Rosie2010 profile image

Rosie2010 5 years ago from Toronto, Canada Author

Thanks, Arun, it's been duly noted. Thanks for the important input. Aren't peanuts great?

Have a nice day,

Rosie


ARUN1108 profile image

ARUN1108 5 years ago from India

Peanuts are high in phytosterols. Eating foods that contain phytosterols helps to promote healthy cholesterol levels and protect against heart disease. There’s also some interesting new research on the cancer-fighting potential of phytosterols. Some studies have specifically linked peanut consumption

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