Health Benefits of Peanuts: 10 Great Reasons to Eat Peanuts

The health benefits of peanuts, including their high nutrient content,  make them an excellent addition to a satvic diet. In addition to being a common staple in Indian kitchens, the numerous health benefits of peanuts make them a great addition to any diet. Besides being a storehouse of healthy fats, protein, vitamin E, and potassium, peanuts also contain fiber and magnesium that promote satiety and support heart health. Their distinct flavor also add a delicious touch to various homemade recipes, including chutneys, snacks, and desserts. This is why, peanuts are a great on-the-go snack for quick energy and sustenance throughout the day.

A diet that includes peanuts is highly nutritious and even flavorful. In this blog, you will learn the various health benefits of peanuts and how to have them in your meals.

10 Great Health Benefits of Peanuts

Peanuts offer numerous nutrients that improve metabolism and help prevent certain chronic diseases. Here are the top 10 benefits of peanuts everyone should know about: 

Helps control blood sugar levels

The natural fats in peanuts are highly effective in reducing the GI (glycemic index) of other foods consumed simultaneously. Peanuts also help control fasting blood sugars and postprandial levels (after a meal). Another health benefit of peanuts is that they are rich in magnesium. Magnesium benefits in promoting heart health, nerve functioning, regulating sugar and blood pressure, and supporting a healthy immune system. 

Aids in weight loss

Although peanut's calories are high, the good news is some of the fat in peanuts is resistant to digestion and is not fully absorbed by the body. Peanuts' fiber and protein content promote feelings of satiety and may also result in higher resting energy expenditure, increasing overall calorie burn.

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Helps reduce the risk of heart disease

Resveratrol, an antioxidant in peanuts, significantly reduces cardiovascular inflammation. It helps relax the blood vessels, increasing circulation and lowering blood pressure. The fiber and healthy fats in unsalted peanuts benefit heart health as well.

Helps lower the risk of gallstones

Undissolved cholesterol in the body accumulates inside the gallbladder and is known as gallstones. Peanuts help control blood cholesterol levels, reducing the risk of developing gallstones. 

Boosts brain health

Peanuts are rich in vitamins E and B, called niacin, healthy fats like monounsaturated and polyunsaturated fats that improve cholesterol levels, reduce inflammation, improve blood flow, and polyphenols that protect the brain from damage and support healthy brain function.

May reduce the risk of cancer

One of the incredible health benefits of peanuts is that they may reduce cancer risk. Peanuts have many nutrients with cancer-preventive properties, including unsaturated fats, specific vitamins, and minerals. Peanuts are also a rich source of beta-sitosterol which is highly beneficial in obstructing the growth of tumors, especially in cases of cervical and breast cancers.

Improves vision

The zinc in peanuts helps your body produce vitamin A, promoting eye health. Also, the high amount of vitamin E in peanuts helps slow down age-related macular degeneration and cataract formation.

You can use Satvic Foods' Almond Peanut Butter to enjoy the benefits of blended premium almonds and peanut butter. You can either spread them on your toast or blend them into your smoothies. 

Try Satvic Foods' Almond Peanut Butter for tastier meals!

Keeps bones strong and healthy

Peanuts' manganese and phosphorus content can help maintain and build strong bones. Daily consumption of peanuts for health is essential to maintain optimum bone health and reduce the risk of age-related bone issues.

Promotes healthy skin and hair

There are also some benefits of peanuts for the skin. Regular consumption of peanuts can ensure smooth, glowing skin and silky, shiny hair. This is because nutrients like niacin, vitamin E, vitamin B3, biotin, and antioxidant-oleic acid are very helpful in preventing wrinkles and scalp infections. They also protect the skin and hair from free radicals present in the environment.

Promotes healthy sleep pattern

They are a good source of tryptophan, which the body uses to produce compounds like serotonin and melatonin, essential for regulating healthy sleep patterns. Moreover, peanuts are also known to boost metabolism. So, having them before bed can help you sleep naturally and even burn calories.

How to Eat Peanuts?

Peanuts can be eaten raw, blanched, roasted, boiled, fried, powdered, or made into healthy peanut butter at home. Peanuts have been a staple ingredient in Indian dishes like poha and upma for ages. Consuming them with their thin, brown, papery skin is most beneficial, as the skin contains many antioxidant and phytochemical properties.

Here are some other ways you can consume them too.

• Peanuts in salads: Mix Peanuts with celery, apples, pears, dried cranberries, and grated carrots to add some delicious, nutty flavor to your salad.
• Peanut snack: Peanuts can be a healthy snack option. Peanuts' protein and fiber content provides sustained energy and helps ward off afternoon slumps.
• Peanut smoothie: If you want to give your regular smoothie a nutty twist, add a handful of roasted peanuts or a tablespoon of peanut butter. The peanuts will not only add flavor but also increase the nutritional value of your smoothie.
• Peanut butter: Start your day on a healthy note by adding peanut butter to your breakfast. Replacing your store-bought spreads with healthy peanut butter that is homemade will give you a nutrient-packed start and help curb your appetite for hours afterward. 
• Peanut garnishing: Roasted peanuts have been used for garnishing Indian dishes like upma, poha, and dosa masala for ages. Interestingly, roasted peanuts can garnish grilled dishes, stir-fries, and noodle bowls.

Health Benefits of Peanuts with Satvic Foods

Did you know that peanuts could add such a punch of flavor and nutrition to your daily diet? This versatile legume can be consumed in many delicious ways, from creamy peanut butter to crunchy roasted peanuts. 

They are also a fantastic addition to your satvic diet, offering a rich source of plant-based protein, healthy fats, and essential vitamins and minerals. Whether you are trying to lose weight, build muscles, or make a tasty smoothie, peanuts are there to help you!

So the next time you're looking for a snack, why not grab a handful of peanuts? You can also opt for Satvic Foods’ Cashew Peanut Butter to enjoy the health benefits of peanuts in a more creamy way!

Try Satvic Foods’ Cashew Peanut Butter for a creamy treat!