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Peanuts Nutrition Facts and Amazing Health Benefits

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- 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.

(Source: USDA National Nutrient data base)

PrincipleNutrient ValuePercentage 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%

 

 

 

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.


peanut-are-peanuts-good-for-you-nutrition-facts-history-and-peanut-recipes

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

Rosie Rose (author) from Toronto, Canada on May 27, 2012:

@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 on May 26, 2012:

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 from Charlottesville, Virginia on April 02, 2012:

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 from Florida on July 26, 2011:

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

Angel Caleb Santos from Hampton Roads, Virginia on April 25, 2011:

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

Rosie Rose (author) from Toronto, Canada on February 21, 2011:

>>>> 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 from Fl,IL,IND on February 17, 2011:

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

Jackie Paulson from USA IL on February 08, 2011:

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.

Rosie Rose (author) from Toronto, Canada on February 04, 2011:

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

Have a nice day,

Rosie

ariasnote on February 01, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 25, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 25, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 25, 2011:

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

Tony Lawrence from SE MA on January 24, 2011:

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.

Lori J Latimer from Central Oregon on January 24, 2011:

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 on January 24, 2011:

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.

Rosie Rose (author) from Toronto, Canada on January 23, 2011:

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

Have a nice day,

Rosie

ImChemist on January 23, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 22, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 22, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 22, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 22, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 22, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 22, 2011:

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 on January 22, 2011:

Very informative and delicious.

*Eyes the pack of peanuts. :P

Butch News on January 22, 2011:

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.

Susan Zutautas from Ontario, Canada on January 22, 2011:

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!

Christina Lornemark from Sweden on January 22, 2011:

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!

Pamela Oglesby from Sunny Florida on January 22, 2011:

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

jannthomassen from Norway on January 22, 2011:

Hi Rosie, impressive and very informative article.

Rosie Rose (author) from Toronto, Canada on January 21, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 21, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 21, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 21, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 21, 2011:

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

Martie Coetser from South Africa on January 21, 2011:

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 from malang-indonesia on January 21, 2011:

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 from philippines on January 21, 2011:

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 from Phoenix, Arizona on January 21, 2011:

Cool Hub!

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

ssaul on January 21, 2011:

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

Rosie Rose (author) from Toronto, Canada on January 21, 2011:

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

Have a nice day,

Rosie

ARUN1108 from India on January 21, 2011:

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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