Beloved around the globe, peanuts are perhaps one of the most popular nuts to eat. But while peanuts are more legumes than nuts (peanuts grow underground, not on trees!) their impressive nutrition profile and reported health benefits rival those of popular “true” nuts like almonds, cashews and pistachios.

The many health benefits of peanuts

Peanuts are one of those foods that are difficult to eat in moderation. They’re just so addicting! But this might just be a good thing. Brimming with beneficial fats, plant protein and essential micronutrients, peanuts have a lot in store for our overall health, from weight loss to better protection against cancer.

1. Boosts memory – Snacking on peanuts can help us remember better in the long run. This benefit can be attributed to niacin, a B vitamin known to improve blood flow in the brain. Peanuts are also rich in resveratrol, an antioxidant that protects the brain from inflammation linked to dementia.
2. Improves mood – More than supporting overall brain health, peanuts also promote better mental health. Thanks to an amino acid called tryptophan, peanuts help stimulate the production of serotonin, the neurotransmitter that regulates mood.
3. Boosts skin health – It turns out, you don’t need expensive moisturizers and skin care products to maintain healthy-looking skin. Just eat a handful of peanuts! Peanuts are rich in vitamin E, which is known for its moisturizing and healing benefits for the skin.
4. Prevents gallstones – Too much cholesterol can speed up the formation of gallstones in our gall bladder. While harmless at first, a gallstone can cause immense abdominal pain if it gets stuck in a duct. Enter peanuts. Their monounsaturated fats can lower levels of bad cholesterol. In turn, then, peanuts help in preventing the development of gallstones.
5. Supports weight loss – Granted, peanuts are brimming with fat and calories. But strange as it might sound, peanuts can help promote weight loss. That’s because peanuts are brimming with fiber and protein, both of which aid in regulating appetite.
6. Supports heart health – Remember resveratrol from earlier? Studies have shown that it can also protect the heart from inflammation and increase overall blood circulation. Together, these benefits contribute to better heart health and a reduced risk of the complications that come with heart disease, such as stroke and heart failure.
7. Helps prevent diabetes – Manganese, a mineral found in peanuts, is crucial for regulating blood sugar. In fact, studies show that a lack of manganese can have a negative impact on how our cells process glucose.
8. Ensures healthy pregnancy – Pregnant women would do well to include peanuts in their diets. Peanuts are a good source of folate, a B vitamin essential for fetal development. Folate also helps lower the risk of birth defects.
9. Protects against stomach cancer – Emerging research suggests that peanuts may also play a role in the prevention of cancer, especially that of the stomach. This anti-cancer potential can be best attributed to peanuts’ antioxidants and anti-inflammatory agents, like p-coumaric acid.

Healthy peanut recipes

Whether boiled or roasted, peanuts reign supreme as far as light and simple snacks go. Some people like to boil raw peanuts in salted water for a bit of flavor, while others might pop them in the oven to amp up their nuttiness.

You can also cook with peanuts! In fact, peanuts can often be found in stir-fries, curries and salads. These nuts are also great to work with because their nuttiness marries well with other flavors. So have a go at these delicious peanut recipes:

Honey roasted peanuts

These sweet roasted peanuts are seasoned with just the right amount of salt to send those taste buds tingling. You’ll never purchase roasted peanuts from the store again!

Ingredients:

• 1 lb. raw peanuts
• 1/3 cup honey
• 2 tablespoons melted butter
• 2 teaspoons salt, divided
• 1 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon

Preparation:

1. Preheat the oven to 325 F. Line a baking sheet with foil and grease it. Set aside.
2. In a bowl, mix honey, butter, vanilla, cinnamon and 1 teaspoon of salt.
3. Toss the peanuts in the honey mixture. Stir well to coat the peanuts.
4. Spread the coated peanuts onto the prepared baking sheet.
5. Bake the peanuts for 20 minutes. Stir to prevent burning.
6. Sprinkle the remaining salt over the peanuts. Stir well.
7. Let the peanuts cool at room temperature then serve.

Curried sweet potato and peanut soup

Fiber-rich sweet potatoes are the star of this soup. But peanuts, ginger and garlic combined elevate it to greater heights in terms of both flavor and nutrient content.

Ingredients:

• 15 oz. white beans, rinsed
• 1 lb. sweet potatoes, cubed
• 3 cups water
• 1 1/2 cups diced onion
• 1 cup coconut milk
• 3/4 cup roasted peanuts
• 1/4 cup chopped cilantro
• 1/4 cup roasted pumpkin seeds
• 2 tablespoons olive oil
• 2 tablespoons fresh lime juice
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 4 teaspoons red curry paste
• 3/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 serrano chili pepper, deseeded and minced
• Lime wedges

Preparation:

1. Heat the oil in a large pot over medium-high heat.
2. Cook the onions for 4 minutes, stirring often.
3. Cook the garlic, ginger, chili and curry paste for 1 minute.
4. Stir in the sweet potatoes and water. Bring to a boil.
5. Reduce the heat to medium-low and simmer for 10–12 minutes.
6. In a blender, puree half the soup with peanuts and coconut milk.
7. Add beans, salt and pepper to the soup in the pot. Heat through.
8. Remove from the heat. Stir in cilantro and fresh lime juice.
9. Top with pumpkin seeds and serve with lime wedges.

Boiled peanut hummus

You can also substitute peanuts for chickpeas in making hummus, just as this recipe instructs. You can then spread it on bread, serve it as a dipping sauce for biscuits or incorporate it into a Mediterranean-inspired dish.

Ingredients:

• 1 cup shelled, boiled peanuts
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons sesame seed paste
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon ground cumin
• 1/8 teaspoon cayenne pepper
• 1 small garlic clove
• Kosher salt

Preparation:

1. In a food processor, pulse the peanuts, sesame seed paste, lemon juice, cumin, cayenne and garlic.
2. With the processor still running, pour in the olive oil. Continue pureeing.
3. Pour in the water 1 tablespoon at a time until the hummus is smooth.
4. Season to taste with salt and serve with pita bread or biscuits.

Mixed beans with peanuts, ginger and lime

The freshness of this delicious and colorful salad screams summer. It also takes no more than 10 minutes to make – perfect for an effortless breakfast or as a side dish for brunch!

Ingredients:

• 2 lbs. mixed snap beans, trimmed
• 1/3 cup salted, roasted peanuts
• 1/3 cup cilantro leaves
• 5 tablespoons olive oil, divided
• 3 tablespoons fresh lime juice
• 1 teaspoon finely grated lime zest
• 1/2 teaspoon ground coriander
• 1/4 teaspoon sugar
• 3 kaffir lime leaves, finely chopped
• 2 garlic cloves, finely grated
• 1 lemongrass stalk, finely grated
• 1 1-inch piece ginger, grated
• 1/2 large shallot, finely chopped
• Ground black pepper
• Kosher salt

Preparation:

1. Cook the beans in a large pot of boiling salted water for 1–4 minutes. Work in batches if needed.
2. Transfer the cooked beans with a slotted spoon into a large bowl of ice water. Drain and dry.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the shallot for 3 minutes.
4. Cook the ginger, lemongrass, garlic and coriander for 1 minute or until fragrant.
5. Transfer the sauteed vegetables into a large bowl. Season with salt and pepper.
6. In the same skillet, heat 1 tablespoon of olive oil over medium-high heat.
7. Cook the peanuts for 2 minutes or until golden brown, tossing often.
8. Let the peanuts cool, then chop them. Set aside 1 tablespoon for serving.
9. Mix kaffir lime leaves, lime zest, lime juice, sugar, 1/2 teaspoon of salt and the remaining olive oil with the sauteed vegetables.
10. Toss in the beans, cilantro and remaining chopped peanuts. Season with salt and pepper.
11. Top the salad with the reserved 1 tablespoon of chopped peanuts and more cilantro as desired.

Peanuts are packed with health-promoting fats, protein and micronutrients. You can boil and roast them yourself for healthier snacking or sprinkle them over salads and oatmeal. Better yet, try the recipes listed above to enjoy some nutty and delectable dishes!

Sources:

NaturalFoodSeries.com

TheSpruceEats.com

EatingWell.com

BonAppetit.com 1

BonAppetit.com 2