Health Benefits of Groundnuts

Sankar Deshmukh By Sankar Deshmukh, 17th Jul 2013 | Follow this author | RSS Feed | Short URL
Posted in Wikinut>Health>Diet & Nutrition

Groundnuts, also known as peanuts, are considered a very healthy snack. Throughout the world, they are known for their nutritional value and health benefits. Peanuts or groundnuts are among the most common oil-seeds, since time immemorial. The nuts are rich with significant, beneficial nutrients that are essential for optimum health. People consume groundnuts in various ways such roasted, boiled, raw and also use them as a base for gravies

Nutritional values of Groundnuts

Nutrients Contents (per 100 gm)

Energy 567 Kcal
Carbohydrates 16.13 g
Protein 25.80 g
Total Fat 49.24 g
Cholesterol 0 mg
Dietary Fiber 8.5 g

Folates 240 µg
Niacin 12.066 mg
Pantothenic acid 1.767 mg
Pyridoxine 0.348 mg
Riboflavin 0.135 mg
Thiamin 0.640 mg
Vitamin A 0 IU
Vitamin C 0
Vitamin E 8.33 mg
Sodium 18 mg
Potassium 705 mg
Calcium 92 mg
Copper 1.144 mg
Iron 4.58 mg
Magnesium 168 mg
Manganese 1.934 mg
Phosphorus 76 mg
Selenium 7.2 µg
Zinc 3.27 mg
Carotene-ß 0 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 0 µg
Lutein-zeaxanthin 0 µg

Health Benefits of Groundnuts

1.Helps Promote Fertility(Folate)
Groundnuts contain a good amount of folate. Repeated studies have shown that women who had a daily intake of 400 micrograms of folic acid before and during early pregnancy reduced their risk of having a baby born with a serious neural tube defect by up to 70%.

2.Aids in Blood Sugar Regulation (Manganese)
One fourth cup of groundnuts can supply the body with 35% of the DV of manganese, a mineral which plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

3. Helps Prevent Gallstones
It may come as a surprise that groundnuts can help prevent gallstones. But 20 years of studies have shown that eating 1 ounce of nuts, peanuts or peanut butter a week lowers the risk of developing gallstones by 25%.

4. Helps Fight Depression (Tryptophan)
Groundnuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.

5. Boosts Memory Power (Vitamin B3)
It may be a surprise to many that groundnuts have been given the tag of “brain food”.This is due to their vitamin B3 or niacin content whose many health benefits include normal brain functioning and boosting memory power.

6. Helps Lower Cholesterol Levels (Copper)
The same nutrient which gives groundnuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels.

7. Lowers Risk of Heart Disease
Numerous studies have shown that regular nuts consumption is linked to reduced risk of heart disease. Groundnuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. Consumption of a handful of groundnuts and other nuts at least four times a week reduces the risk of cardiovascular and coronary heart disease.

8. Protects Against Age-related Cognitive Decline (Vitamin B2)
Study participants have shown that those who have an intake of the most niacin-rich foods like groundnuts were 70% less likely to have developed Alzheimer’s disease. A quarter cup a day of groundnuts can already supply almost a quarter of the daily needed value for niacin.

9. Cancer Protection
A form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, seeds, and legumes including groundnuts. Phytosterols not only protects against cardiovascular disease by interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.

10. Lowers Risk of Weight Gain
Surprise! Eating nuts regularly is associated with a lowered risk of weight gain. Research has shown that people who eat nuts at least twice weekly are much less likely to gain weight than those who almost never eat them.


Health Benefits, Nutritional Values Of Groundnuts

Meet the author

author avatar Sankar Deshmukh
I am a strong follower of natural ways of remedy of various ailments and accordingly my write up will be mostly on such related topics

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author avatar Sivaramakrishnan A
19th Jul 2013 (#)

Thanks Sankar for the share. It is also easily available and affordable - siva

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author avatar Sankar Deshmukh
19th Jul 2013 (#)

You are welcome Siva.
It is my first write up.Shall try for more such in the days to come.

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author avatar Josephine
8th Nov 2013 (#)

I think it better to lay more emphasis on how groundnut can help one to reduce weight

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author avatar Oludaisi joe
21st Feb 2016 (#)

This is a wonderful piece and am better educated as an ardent lover of nuts. Thanks for d information and stay blessed in Jesus name

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author avatar Unogu Christian
8th Sep 2017 (#)

Great piece.
Can one have an overdose of groundnut?
if yes, what quantity can we term an overdose. Because once we are in the season, I can hardly go a day without eating cooked groundnut.

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