Peanuts are jam-packed with a variety of nutrients and phytochemicals that can improve health. They are a great source of protein, fiber, heart healthy fats, vitamin E, folate and manganese.
They also contain arginine, which is converted to nitric oxide and helps keep blood vessels flexible. Some studies show that arginine intake can help with erectile dysfunction in men.
1. Lowers Cholesterol
Peanuts are a good source of protein and are low in calories. They can be enjoyed raw or cooked in the form of peanut butter, roasted salted peanuts or peanut powder. It is best to eat them with the skin on for nutritional benefits, as they contain antioxidants and phytochemicals.
The arginine in peanuts promotes the production of nitric oxide in the blood vessels and relaxes them, which helps lower cholesterol. They also contain monounsaturated fats that help reduce low-density lipoprotein (LDL) cholesterol levels and are free of trans fatty acids. The phenolic compounds in peanuts have been shown to protect the inner lining of the arteries, reducing atherosclerosis.
Regular consumption of peanuts can prevent high cholesterol levels and high blood pressure, which is a risk factor for heart disease. Consuming peanuts regularly can prevent you from developing any illnesses that would require you to rely on drugs like Cenforce and Cenforce 100mg, among others. They are also an excellent source of potassium, a mineral that helps regulate blood pressure.
Another reason why peanuts are better for men is that they contain vitamin E, a powerful antioxidant that protects against oxidative stress. It is also known to protect against cardiovascular diseases, diabetes, gallstones and other conditions.
A handful of peanuts provides almost half of the recommended daily intake of vitamin E, copper, folate, magnesium, manganese, phosphorus, potassium, and zinc. They are also a source of dietary fiber, vitamin A and healthy fats. Consuming peanuts regularly can also improve satiety and reduce feelings of hunger.
2. Lowers Risk of Heart Disease
Peanuts are packed with healthy fats, plant proteins, magnesium, potassium, zinc, copper, folate and fiber. These nutrients are essential for the proper functioning of the digestive system, skin, nerves and for converting food into energy. The dietary intake of peanuts can meet almost the entire recommended daily allowance (RDA) for many of these nutrients.
Research shows that people who consume peanuts regularly have lower blood pressure. This is partly due to the monounsaturated fats that are found in peanuts. They also contain other heart-healthy nutrients such as fibre, arginine, magnesium and potassium. These nutrients are important for keeping your blood vessels relaxed, which can lower your blood pressure.
The protein in peanuts is a good source of essential amino acids, especially methionine and threonine. It is also highly digestible. Moreover, peanuts and peanut butter are full of phytosterols, beta sitosterol and campesterol, which block the absorption of cholesterol in the body.
Studies have shown that eating peanuts and peanut butter on a regular basis decreases the risk of developing colorectal cancer, as well as lung, stomach, ovarian, prostate and colon cancer. This may be due to the isoflavones (genistein and resveratrol) that are found in peanuts and other nuts. These isoflavones have anticancer properties that help prevent inflammation in the body. Moreover, boiled peanuts have higher levels of isoflavones than raw peanuts.
3. Helps Build Muscle
Peanuts contain healthy fats and protein that help promote muscle growth, and are a staple food for bodybuilders. They also provide a good amount of carbs and dietary fiber, which can keep you full and prevent you from overeating. However, if you’re looking for an even healthier option, look for a natural peanut butter with the fewest ingredients possible. This way, you can avoid unnecessary additives and excess sugar.
If you’re trying to build muscle, eating a few spoonfuls of peanut butter before and after your workout can help you get the energy you need to perform. This is because peanut butter contains a high level of protein, which helps promote muscle growth. Peanuts also contain a good amount of carbohydrates, which can help you maintain your blood sugar levels and prevent you from feeling hungry after your workout.
A diet rich in plant foods, including peanuts, can help protect against cancer. Peanuts are packed with phytochemicals, which have been shown to block the activation of certain cancer-causing substances and enhance the immune system.
Peanut butter also provides a good source of arginine, an amino acid that can help improve nitric oxide levels in the blood. This can lead to improved blood flow and reduced inflammation, which can help reduce the risk of heart disease and cancer (Moncada et al., 2002). The phytochemicals in peanuts also help to promote prostate health and slow the aging process.
4. Helps With Sexual Health
Peanuts are loaded with a number of essential nutrients that help to boost libido, increase arousal, and enhance sexual performance. They are also a great source of protein, fiber, healthy fats, and many vitamins and minerals. Peanuts are a good source of arginine, an amino acid that is converted to nitric oxide, a compound that helps to dilate blood vessels and improve blood flow. This is especially important for men since a lack of blood flow can lead to erectile dysfunction.
Another benefit of peanuts is that they are rich in zinc, a mineral that promotes the health of the prostate gland. Studies have shown that a diet rich in zinc can be beneficial for men’s sexual function and can decrease symptoms of erectile dysfunction.
Although peanuts are often referred to as nuts, they technically are legumes and are more closely related to beans and soybeans than to other trees nuts such as almonds and walnuts. However, peanuts can be eaten in the same way as other nuts and are often used in salad dressings, pastas, and soups. An ounce of peanuts a day, or about a quarter cup, is considered a healthy serving size.
A recent study found that people who regularly ate nuts, including peanuts, were 21% less likely to die of any cause than those who didn’t eat them. The researchers used surveys to tally up nut consumption and then followed the groups for years, taking into account factors like cholesterol levels and blood pressure.
5. Helps with Weight Loss
Peanuts are full of healthy fats, including monounsaturated fatty acids that help protect against heart disease. They are also high in plant-based proteins, which support muscle health. Peanuts are low in sodium and contain magnesium, which helps regulate blood pressure.
The nutrient-packed food is popular with endurance athletes and lifters, who often eat it for energy before and during workouts. It also helps to keep them feeling full and satisfied. A recent study found that people who ate more peanuts were less likely to gain weight over time, compared to those who did not.
This may be because peanuts take longer to chew and eat than other foods, which slows the pace of eating and gives your body more time to register fullness signals. They are also high in fiber, which keeps you feeling full and aids digestion. (2)
Peanuts also contain phytochemicals, which are compounds that have cancer-protective properties. For example, a compound in peanut skins called resveratrol has been shown to reduce prostate cancer cell growth by 40%. (3)
While peanuts are energy dense and a good source of protein, they should be eaten in moderation. Over-consuming them could lead to weight gain, bloating, constipation, or diarrhea. They are not recommended for people with chronic digestive issues or who have peanut allergies. If you do eat peanuts, choose unsalted or lightly salted versions, and avoid the fried variety.
6. Helps with Fertility
Peanuts (Arachis hypogaea) are one of the most commonly eaten nuts in the world. They’re widely available, affordable and take a lower toll on the environment than other nuts. They’re also packed with nutrients that support fitness and health goals.
Studies have shown that eating more peanuts can help to improve sperm count and motility. This is because they contain the amino acid arginine which has been shown to increase nitric oxide in the body, and therefore, promote healthy sperm. Additionally, they are a good source of zinc which is essential for sperm health.
In addition to boosting fertility, peanuts are also known to reduce the risk of prostate cancer. This is because they are high in dietary fibre and phytosterols, which have been shown to block the absorption of cholesterol in the body. Furthermore, resveratrol found in peanuts has been shown to cut off the blood supply to cancer cells, and prevent them from spreading.
Whether you choose to eat them raw, salted, dry roasted or in peanut butter, peanuts are one of the most nutritious nuts around. Try to eat them regularly to ensure that you are getting all of the health benefits that they offer. This includes a wide range of vitamins and minerals, as well as protein, fibre, iron, folates, zinc, vitamin B12, selenium and coenzyme Q10. This helps to reduce the risk of heart disease, obesity and diabetes, while also improving fertility, sperm health and bone strength.