Peanuts, also known as “shengdana” or “groundnut” in common parlance, are an important part of our Indian diet. It is an inexpensive, nutritious and easily available food item that is both tasty and healthy. Peanuts are rich in protein, fiber, healthy fats, vitamins B and E, magnesium, potassium and antioxidants. It is worthy of being called “poor man’s cashew” because it is as nutritious as expensive nuts but is economical in price. Its consumption is considered especially beneficial in winters as it provides warmth and energy to the body. Peanuts can be eaten raw, roasted, boiled or in the form of peanut butter. Apart from being delicious, it has a positive effect on many parts of the body – like heart, skin, hair, brain and digestive system. Its regular consumption not only increases immunity, but it also helps in diabetes, obesity, bone weakness and skin problems. Let us now know the main miraculous benefits of peanuts in detail.
Miraculous benefits of peanuts – know the great power of this small grain
🥜 List of vitamins present in peanuts and their benefits:
Vitamin Name Quantity (per 100 g) Benefits
Vitamin E (Tocopherol) 8.3 mg Antioxidant, beneficial for skin and hair, slows down the aging process
Vitamin B1 (Thiamine) 0.64 mg Helps in energy production, strengthens nerves and muscles
Vitamin B3 (Niacin) 12.1 mg Beneficial for brain and skin, improves memory power
Vitamin B2 (Riboflavin) 0.14 mg Important for energy production, skin and eye health.
Vitamin B6 (Pyridoxine) 0.35 mg Supports brain development, hormone balance and immune system
Folate (Vitamin B9) 240 µg Very important for pregnant women, helps in the formation of new cells.
Biotin (vitamin H) about 37 µg Important for hair and skin health, helpful in fat and protein metabolism.
Vitamin B5 (pantothenic acid) 1.77 mg Helps in converting fat, carbs and protein into energy
Miraculous benefits of peanuts:
1️⃣ Keeps heart healthy:
Monounsaturated fats (good fats) and antioxidants present in peanuts keep heart health better. It controls cholesterol and balances blood pressure.
2️⃣ Helps in weight loss:
Although peanuts are a little high in calories, they keep the stomach full for a long time. The fiber and protein present in it does not cause overeating, which helps in reducing weight.
3️⃣ Beneficial in diabetes:
Peanuts have a low glycemic index, due to which it does not increase blood sugar suddenly. Also, the magnesium present in it increases insulin sensitivity.
4️⃣ Boon for skin and hair:
Peanuts contain vitamin E and omega-6 fatty acids, which moisturize the skin and prevent hair fall. It is also helpful in improving the skin and reducing the signs of aging.
5️⃣ Increase brain power:
Niacin (Vitamin B3) found in it is very beneficial for the brain. It improves memory, and prevents diseases like Alzheimer's in the elderly.
6️⃣ Strengthens bones:
Peanuts contain magnesium, phosphorus and calcium, which strengthens the bones of children and the elderly.
7️⃣ Helpful in preventing cancer:
An antioxidant called resveratrol is found in peanuts, which protects the DNA of cells and according to some research, it can reduce the chances of cancer.
🍽️ Easy ways to incorporate peanuts in your diet:
• Peanuts or butter in breakfast
• Peanut chutney or laddoos
• Roasted peanuts in salads
• Add peanuts to poha, upma or chivda
• Peanut chikki or peanut butter smoothie
⚠️ Some important precautions:
• Eating peanuts in large quantities can lead to weight gain as they are high in fat.
• Peanut allergy is found in some people, causing skin rash, swelling or shortness of breath.
• A fungal toxin called aflatoxin can develop in peanuts when not stored properly — so always eat fresh and good quality peanuts.
Note:
• The above quantities are based on an estimate of roasted peanuts (100 grams).
• All these vitamins are necessary for the daily functions of our body.
• Peanuts are a natural source of these vitamins and their consumption can reduce the need for many multivitamins.