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Groundnuts: What are the Benefits and Side Effects of Eating Peanuts?

Groundnut, also known as peanut and pignut is one of the best sources of protein. Consuming groundnut is very beneficial for our health.

Abha Toppo

Groundnut, also known as peanut and pignut is one of the best sources of protein. Consuming groundnut is very beneficial for our health especially in winters.

Peanuts contain vitamin E, magnesium, foliate, copper and arginine. Studies reveal that peanuts can even be useful for weight loss and reduce the risk of cardiovascular disease. 

Peanuts Nutrition

Nutrition facts for 100 grams of raw peanuts:

  • Calories - 567

  • Protein - 25.8 grams

  • Fat - 49.2 grams (Saturated - 6.28 grams, Monounsaturated - 24.43 grams, Polyunsaturated - 15.56 grams)

  • Carbs - 16.1 grams

  • Sugar - 4.7 grams

  • Fiber - 8.5 grams

  • Water -7%

Groundnut Benefits

Here Are Some Amazing Benefits of Groundnut Or Peanuts

Promotes Heart Health

According to researchers, people who regularly eat groundnuts were far less likely to die of heart stroke or disease. Peanuts and other nuts can also lower the bad cholesterol (LDL) levels. Bad cholesterol can lead to plaque development on the blood vessels & peanuts can prevent this.

Groundnut can also reduce the inflammation that can cause heart disease. The resveratrol in groundnuts also helps fight heart problems.

Boosts Memory

Peanuts contain vitamin B3 or niacin content whose many health benefits include normal brain functioning as well as boosting memory power.

Promotes Fertility

Groundnut also contains a good amount of folate. Several studies have shown that women who had a daily consumption of 400 micrograms of folic acid before & during early pregnancy reduced the risk of having a baby born with a serious neural tube defect by up to 70 percent.


Helps in Weight Loss

Peanuts or groundnuts are called energy-dense foods. If you include them as a snack then it will make you eat fewer calories later in the day. Compared to consuming them with a meal, groundnuts elicited stronger feelings of fullness when eaten as a snack. This will ultimately help with weight loss.

Including groundnut or other nuts in your diet is a great way to enhance palatability & nutrient intake without causing weight gain.

Prevents Gallstones

Consumption of peanuts is also linked to a lowered risk of gallstones. Men having 5 or more units of nuts that include groundnuts in a week had a low risk of gallstone disease. Likewise women who consume 5 or more units of nuts in a week had a reduced risk of cholecystectomy (removal of gallbladder).

Helps Fight Depression

Groundnuts are good sources of tryptophan, which is an essential amino acid that is important for the production of serotonin, one of the important brain chemicals involved in mood regulation. When depression takes place, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan can increase serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.

Boosts Hair Growth

Few researchers believe that as peanuts contain all the amino acids & protein, they could be a good supplementation to a diet for hair growth.

Peanuts Side Effects

It must be noted that peanuts should not be consumed in excess as it can be harmful for the body. Some studies reveal that peanuts might cause allergies to some people.

How to Eat Peanuts?

You can eat peanuts or groundnuts in many ways – may be raw, fried or roasted. The best way to eat it on daily basis is in form of salad. You can also top your breakfast cereal with groundnuts or add it to frozen yogurt. You may also refer internet for peanuts recipes to enjoy this healthy nut.

Many people nowadays prefer eating peanut butter available in different flavours and brands. Peanut butter contains potassium and protein that lower the risk of high blood pressure, stroke & heart disease. Peanut butter also has fibre for bowel health, healthy fats, magnesium to strengthen your bones & muscles, Vitamin E & antioxidants.

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