Seeds and Cereals

Health Benefits of Peanuts

The Peanut is a leguminous plant. Its origin is uncertain, but there are two theories. The first says that it appeared between 3800 BC and 2900 BC. C in the eastern region of the Andes and consumed by the Indians. This version gains strength when we analyze the etymology of the word, peanut comes from mani, buried in Tupi. Finally, there are those who defend the discovery of the legume in Gran Chaco, an area between Paraguay, Argentina and Peru.

Peanuts were already cultivated in Brazil when the Portuguese arrived. Colonization helped to spread the legume. Settlers led by Christopher Columbus took him to Europe, Asia and Africa in the 16th century. It arrived in West Africa in 1560 and in the 17th century it was cultivated throughout the tropical area of ​​the continent. Landed in the United States around the 18th century. American commercial cultivation began in the 19th century in the state of North Carolina.

China is one of the largest producers with an annual harvest of approximately 15 million. Brazilian peanut production fell in the 1970s and gave way to soybeans in favor of farmers. The cultivation of the legume gained new momentum in 1995. In 2016, the Brazilian crop approached 400 thousand tons. Peanuts are grown in Brazil in Cerá, Bahia, Paraíba, Sergipe and the Southeast region, which accounts for 75% of production.


Consumed in moderation, it is good for your health. The daily dose of peanuts is one tablespoon, which has 150 calories. Legumes have fiber, omega 3, omega 6 B-complex vitamins, vitamin E, proteins, iron, zinc, phosphorus, magnesium, potassium, manganese and copper.

So many nutrients explain why the American government started to encourage the consumption of peanut butter from the 1930s onwards. The food is featured in American cuisine and replaces the traditional butter for breakfast. Don’t you consume this legume? Discover the benefits of peanuts and change!

  1. Peanut aphrodisiac?

They say this is one of the benefits of peanuts for man. Really? Scientifically, there is no evidence that food improves the sexual performance of men and women. But it is known that the B-complex vitamins and the amino acid arginine facilitate blood circulation throughout the body, especially in the genitals.

Vitamin E stimulates the production of sex hormones. The two vitamins can also help with energy production. Do you want to take the 9 test? Consume moderately and tell us the results!

  1. Strengthens the muscles

The benefits of peanuts in bodybuilding are widely publicized. Just look at the amount of peanut butter sold in supplement stores. Food also helps with muscle recovery. Furthermore, the potassium in the legume prevents and combats cramps.

  1. Alleviates PMS symptoms

Attention, women! Peanuts are rich in magnesium, a nutrient that acts as a natural relaxant. Eating a slice of bread with wholemeal peanut butter for breakfast helps reduce the irritability common in PMS.

  1. Heart’s friend

Astonished? Vitamin B3 (niacin), and omegas 3 and 6 lower bad cholesterol and increase good cholesterol. Polyphenolic, p-coumaric acid and vitamin E are antioxidants that protect the heart. Another benefit of the legume in relation to the heart is to prevent diabetes. A study published in the Journal of the American Medical Association attests that eating 2 tablespoons of peanuts 5 times a week decreases the risk of diabetes by 30%.

  1. Prevents cancer

Vitamin B9 folic acid, phytic acid and resveratrol act to prevent colon cancer. The polyphenolic antioxidant and p-coumaric acid help prevent stomach cancer. Turbocharge the action of these substances by roasting the vegetable. Roasted peanuts? Yea! For those who think that roasted peanuts make you fat, know that this way you eliminate the salt and bad fat of the industrialized version. Roasting for just 10 minutes is enough.

  1. Protects the nervous system

Vitamin B3 (niacin) prevents brain degeneration. Peanuts contain 2.5 mg of the nutrient, equivalent to 15% of daily requirements. Vitamin B3 helps prevent memory loss and Alzheimer’s. Peanuts also reduce the risk of stroke.

  1. is good for the skin

Eating foods rich in vitamin E like peanuts and using cosmetics promote cell renewal, regeneration and skin hydration. Skins damaged by the sun and pollution have their cells renewed thanks to the nutrient’s antioxidant action. In healthy skin, vitamin E slows down aging.

  1. helps to lose weight

Two tablespoons of peanuts have 2 grams of fiber. They leave the body feeling full for a longer time, as they are slowly digested. Another issue that explains why peanuts lose weight is the combination of fat, protein and carbohydrates. A slice of bread with the paste or two tablespoons of raw peanuts distributed between snacks is ideal.


Although very nutritious, peanuts can be harmful. Legumes are one of the foods that cause food allergies. There is no test that detects this intolerance. The discovery occurs after reactions such as skin irritation and even shortness of breath. If you experience any unpleasant reaction to food consumption, seek medical advice immediately. Wrong storage also brings health problems. The peanuts can not be stored in damp and dark environments. Incorrect conservation favors the development of the mold aspergillus flavus, producer of the toxin aflatoxin, responsible for neurological problems. Buy peanuts at stores that are in high demand.


There are many delicious recipes with peanuts. Remember that, eating in moderation, the legume is good for your health. Check out our tips and bring more flavor to your life.



  • 500 grams of unsalted and shelled peanuts;
  • 1 tablespoon of coconut oil;
  • 1 teaspoon of culinary sweetener.

Preparation mode

Leave the peanuts in the low oven for 5 minutes. Blend it in a blender or food processor with the sweetener until you get a paste. If you want to leave little pieces, beat for a short time. Store the folder in a plastic pot. No need to keep it in the fridge. Eat a maximum of 2 tablespoons a day. The most suitable is to consume before physical activities. But for breakfast and lunch it’s also great!



  • 100 grams of oat bran;
  • 250 grams of unshelled and unsalted roasted peanuts;
  • 4 tablespoons of demerara sugar;
  • 1 puff of salt;
  • 2 tablespoons of light butter.

preparation mode

Blend all ingredients in a blender or food processor. Shape into a square shape or as a cork. A suggestion is to put the dough in patty or cupckake pans.



  • 10 peanuts;
  • 1 cup of green tea;
  • 3 ginger chips;
  • 1 glass of water.

Heat ingredients over low heat. When it’s warm, add honey and drink it after exercise to aid muscle recovery.



  • 2 tablespoons of whole peanut butter;
  • 3 tablespoons of oat bran;
  • 1 small stevia envelope;
  • 1 cup skim milk or vegetable milk.

Mix well and cook ingredients over low heat until thickened. Great post-workout snack option. It’s also good for an energetic breakfast. You can offer the oatmeal with peanuts for the children.



  • 1 ½ cup roasted and ground peanuts;
  • 2 cups of cornstarch;
  • 1 tablespoon of baking powder;
  • 1 cup skim milk;
  • 1 cup of honey;
  • ½ tablespoon of baking soda;
  • ½ level tablespoon of salt;
  • 1 cup of honey tea;
  • 3 eggs;
  • 3 tablespoons of unsalted margarine.

Preparation mode

Sift the baking soda, salt and cornstarch and set aside. Beat honey, eggs and margarine in an electric mixer until creamy. Add these to the sifted ingredients, add the peanuts and milk and stir until creamy. Transfer to a greased or sieved form. Bake for 40 minutes in an oven preheated to 180 o . Unmold after the cake has cooled. If so, put the dough in cupckake pans.



  • 3 cups of roasted peanuts;
  • 1 tablespoon of baking powder;
  • 1 teaspoon of salt;
  • 2/3 cup of water;
  • 4 eggs;
  • Ginger shavings.

preparation mode

Preheat oven to 180 o . Grease a loaf of bread with butter or oil. Beat the peanuts in a blender or food processor. Add salt, eggs, ginger and water and beat until smooth. Add yeast and mix with a spoon. Transfer the dough to the pan and bake for 30 minutes. Store bread for 7 days in the fridge or for 3 months in the freezer.

Didn’t you eat peanuts for fear of getting fat? Now you know that two tablespoons of raw peanuts is the recommended daily amount. Combining this dose with a balanced diet and exercises you lose weight defines muscles and avoid many diseases. The vegetable is easily found in supermarkets and physical and online health food stores.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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