Diet and Nutrition 2022

9 benefits of peanuts and how to consume them

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9 benefits of peanuts and how to consume them
9 benefits of peanuts and how to consume them

Peanut is a legume rich in good fats, such as omega-3, which help reduce inflammation in the body and protect the heart, bringing several he alth benefits, such as:

  1. Protect against heart disease;
  2. Prevent atherosclerosis;
  3. Fighting anemia;
  4. Preventing type 2 diabetes;
  5. Help in weight loss;
  6. Prevent premature aging;
  7. Promote muscle he alth;
  8. Reduce the risk of malformations in the baby;
  9. Improve mood.

Although it is rich in fat and therefore has a lot of calories, peanuts are also high in protein, which makes them a he althy source of energy.Peanuts are also rich in vitamins from the B and E complexes, and are a natural antioxidant that help, for example, prevent premature aging.

This legume is quite versatile and can be used in various culinary preparations, such as salads, desserts, snacks, cereal bars, cakes and chocolates, being easy to find in supermarkets, small grocery stores and food stores.

The main benefits of peanuts are:

1. Protects against heart disease

Peanut prevents heart disease because it contains resveratrol, a substance also found in wine, which is a phytonutrient and an excellent antioxidant that helps repair heart muscle damage.

In addition, peanuts also have monounsaturated fat, known as good fat, which helps transport cholesterol that is in the tissues to the liver, in order to be eliminated from the body, reducing the chances of developing heart disease..

2. Helps prevent atherosclerosis

Peanut helps in preventing atherosclerosis because it contains monounsaturated fat, known as good fat, which helps in increasing good cholesterol. Good cholesterol promotes the elimination of cholesterol that is in the tissues, thus preventing clogging of the arteries.

Peanut can be used in diets to reduce cholesterol, especially total cholesterol and bad cholesterol, since bad cholesterol, when found in excess in the blood, favors the formation of fatty plaques that deposit in the arteries, making it difficult for blood to pass.

3. Fights anemia

Peanut can help a lot in fighting anemia because it contains folic acid, which is a vitamin that stimulates the formation of blood cells, such as red blood cells.

In addition, peanuts also have iron which is another very important nutrient to prevent and treat anemia as it increases the production of red blood cells and hemoglobin. Check out other iron-rich foods that help fight anemia.

4. Prevents the onset of type 2 diabetes

By containing monounsaturated fat, known as good fat, peanuts help maintain a stable blood sugar level, thus preventing blood sugar levels from rising, which, over time, may facilitate the onset of type 2 diabetes.

In addition, peanuts are rich in fiber, helping to reduce blood sugar levels and, therefore, also act in the prevention of type 2 diabetes.

5. Helps in weight loss

Peanuts are a good food to help with weight control because they are rich in fibers that help increase feelings of satiety and decrease hunger.

In addition, peanuts are also considered a thermogenic food, that is, a food that is able to increase metabolism, stimulating greater expenditure of calories during the day, which ends up facilitating weight loss.

6. Prevents premature aging

Peanuts are rich in vitamin E which works as an antioxidant and thus helps to prevent and delay aging.

In addition to vitamin E, peanuts are rich in omega 3, which is a good fat with a strong anti-inflammatory action, which prevents premature aging, taking into account that it works as a cell renewer.

Learn the main causes of premature aging and the symptoms.

7. Ensures muscle he alth

Peanut helps maintain muscle he alth as it contains magnesium, an important mineral that helps strengthen muscles, and potassium, which improves muscle contraction. Therefore, peanuts are recommended for those who practice regular physical exercise.

In addition, peanuts also contain vitamin E, which is responsible for increasing the strength of muscles. Peanut also improves performance in training, favors the increase of muscle mass through physical exercise and helps in muscle recovery after training.

8. Decreases the risk of malformations in the baby

Peanut can be an important ally in pregnancy, because it contains iron that helps in the formation of the baby's nervous system, in its growth and development. In addition, iron also helps reduce the risk of infections that are common in pregnancy, such as urinary tract infections.

In addition, peanuts also contain folic acid, which is very important in pregnancy, as it is responsible for reducing the risk of deficiencies in the baby's brain and spine. Learn more about folic acid in pregnancy, what it is for and how to take it.

9. Improves mood

Peanut helps to improve mood and reduce stress because it contains tryptophan, a substance that favors the production of serotonin hormones, known as the "pleasure hormone", and increases the feeling of well-being.

Peanuts also have magnesium which is important for reducing stress and B vitamins which contribute to the formation of neurotransmitters such as serotonin which help improve mood.

See the following video for other foods that also improve your mood:

Nutrition information

The following table provides nutritional information for 100 g of raw, uns alted roasted peanuts.

Composition Raw peanuts Roasted peanuts
Energy 544 kcal 605 kcal
Carbohydrate 20, 3 g 9, 5 g
Protein 27, 2 g 25, 6 g
Fat 43, 9 g 49, 6 g
Zinc 3, 2 mg 3 mg
Folic Acid 110 mg 66 mg
Magnesium 180 mg 160 mg

How to consume

Peanuts should preferably be consumed fresh, as they have higher levels of resveratrol, vitamin E and folic acid, and are lower in s alt. A good option to consume peanuts is to make a paste, crushing the peanuts in a blender until creamy. Another option is to buy raw peanuts and roast them at home, putting them in the oven for 10 minutes. See how to make peanut butter at home.

Although it has several benefits and is easy to consume, peanuts should be consumed in moderation, following the recommended amount of just the amount that fits in the palm of your hand or 1 tablespoon of pure peanut butter 5 times a day week.

People with a tendency to oily skin should avoid eating peanuts as a teenager because it tends to aggravate oily skin and acne. Also, in some people peanuts can cause heartburn.

Despite being a great source of nutrients and providing many he alth benefits, peanuts can cause a serious allergic reaction, ranging from a rash, shortness of breath or even an anaphylactic reaction, which can be life-threatening. Therefore, children under 3 years of age or with a family history of an allergic reaction should not consume peanuts before undergoing an allergy test at the allergist.

1. Chicken Peanut Tomato Salad Recipe


  • 3 tablespoons of roasted and skinless uns alted peanuts;
  • 1/2 lemon;
  • 1/4 cup (tea) of balsamic vinegar;
  • 1 tablespoon of soy sauce (shoyu);
  • 3 tablespoons of olive oil;
  • 2 pieces of cooked and shredded chicken breast;
  • 1 head of lettuce;
  • 2 tomatoes cut into half moons;
  • 1 red peppers, cut into strips;
  • 1 cucumber cut into half moons;
  • S alt to taste.
  • Black pepper to taste.

Preparation mode

Place the peanuts, lemon, vinegar, soy sauce, s alt and pepper in a blender for 20 seconds. Add 2 tablespoons of oil and beat until the sauce thickens. Reserve.

In a bowl, place the chicken breast, lettuce leaves, tomatoes, peppers and cucumber. Season with s alt and olive oil to taste, drizzle with the sauce and decorate with peanuts. Serve immediately.

2. Light paçoca recipe


  • 250 g roasted uns alted peanuts;
  • 100 g of oat bran;
  • 2 tablespoons of butter;
  • 4 tablespoons of light sugar or powdered sweetener of your choice;
  • 1 pinch of s alt.

Preparation mode

Beat all ingredients in a blender or food processor until smooth. Remove and shape, kneading the mixture until it is in the desired shape.

3. Light Peanut Cake Recipe


  • 3 eggs;
  • ½ shallow cup xylitol;
  • ½ cup roasted and ground peanut tea;
  • 3 tablespoons of ghee;
  • 2 tablespoons breadcrumbs;
  • 2 tablespoons of almond flour;
  • 1 tablespoon of baking powder;
  • 2 tablespoon cocoa powder.

Preparation method:

Beat the yolks, xylitol and ghee butter until creamy. Remove and add the cocoa, flours, peanuts, baking powder and beaten egg whites. Pour into a removable background form and bake in medium oven for about 30 minutes. When golden, remove, unmold and serve.

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