Health Information

Peanuts - benefits and harm to our body, calorie content and cooking methods


Peanuts can be called the most common product in the category of nuts, although it is considered legumes from a botanical point of view. One way or another, peanuts are loved by many, and are widely used in various culinary fields. The rich composition gives it the beneficial properties of a wide spectrum of action, for which this nut receives support from doctors.

From this article you will learn:

The history and application of peanuts

Grass peanuts, called peanuts, really refers to legumes, if we consider the botanical characteristics. However, in the gastronomic and consumer qualifications, nothing but nuts can be attributed to it.

The first evidence of peanut consumption is considered to be decorated vases of South American Indian tribes created in the pre-Columbian time. Researchers note the presence of clear contours of the fruits of this herb. It is South America that is the historical homeland of the peanut, which was brought to Europe during the era of great geographical discoveries by the Spanish conquistadors. They appreciated the excellent nutritional and taste qualities of the product on the other side of the ocean.

At the beginning of the 20th century, peanuts began to be used not only for gastronomic purposes. Partially or completely, they began to make drugs, dyes, printing ink, cosmetics, drinks, household chemicals, and paste. By the way, peanut butter today is one of the main directions of processing peanuts in America. This was largely due to the agro-chemist George Washington Kerver, who popularized the culture among farmers suffering from low cotton yields. Having switched to the cultivation of peanuts, most of them got rich, for a while peanuts have been made a key agricultural crop in the southern states of the USA.

Where Peanuts Grow: Exporting Countries

As already mentioned, the natural area where peanuts grow is South America. Accordingly, on other continents, this culture is well established in the territories corresponding to the South American climate. In general, this temperature is from + 20˚C to + 27˚C. Therefore, in Russia and the CIS countries, natural conditions for its cultivation are created on the Black Sea coast, in the Caucasus, in the southern regions of Ukraine. However, with proper care, peanuts can be grown almost throughout the CIS.

The chemical composition of peanuts

Groundnut has an amazing chemical composition, which includes almost all the main vitamins, minerals, organic and fatty acids.

The content of vitamins in 100 g (% of the daily intake) and their benefits for the body:

  • PP (nicotinic acid) - 13.2 mg (60%). Stimulates blood circulation in small vessels, improves the functioning of the thyroid gland and adrenal glands.
  • B1 (thiamine) - 0.74 mg (49%). It is necessary for the normal course of carbohydrate, protein and fat metabolism.
  • B2 (riboflavin) - 0.11 mg (6%). Participates in metabolic processes, stimulates cell recovery and growth.
  • B4 (choline) -52.5 mg (10.5%). Normalizes the activity of the nervous system and brain.
  • B5 (pantothenic acid) - 1.767 mg (35%). It has a wide spectrum of action, including metabolism, anti-inflammatory effect, the formation and growth of tissue cells.
  • B6 (pyridoxine) 0.348 mg (17.4%). Provides metabolism at the cellular level.
  • C (ascorbic acid) - 5.3 mg (5.9%). A compound that is extremely important for health and enhances the body’s immune capabilities, contributes to the synthesis of collagen, the speedy healing of wounds and tissue damage, and the absorption of iron in the body.
  • E (tocopherol) - 10.1 mg (67.3%). Vitamin that provides cell nutrition, strengthens the walls of blood vessels, and also protruding one of the key antioxidants.

Mineral content in 100 g:

  • Calcium - 76 mg (7.6%). Provides blood coagulability, increases the transmission rate of nerve impulses, has anti-allergic and anti-inflammatory effects.
  • Magnesium - 182 mg (45.5%). It stabilizes the nervous system, increases the tone of the cardiovascular system, helps cell regeneration.
  • Sodium - 23 mg (1.8%). Improves the digestive tract and kidneys, is involved in the synthesis of certain enzymes.
  • Potassium - 658 mg (26.3%). Regulates the water content in the body, evens out the heart rate.
  • Phosphorus - 350 mg (43.8%). Strengthens bone tissue, affects the functioning of the nervous system, kidneys, metabolism.
  • Iron - 5 mg (27.8%). Participates in hematopoiesis, responsible for the level of hemoglobin.
  • Zinc - 3.27 mg (27.3%). Improves metabolism, accelerates wound healing, strengthens bones.
  • Copper - 1144 mg (114%). Promotes the absorption of iron, has a disinfecting effect.
  • Manganese - 1.934 mg (96.7%). It is necessary for the production of many enzymes, improves the function of the nervous and reproductive systems.
  • Selenium - 7.2 mcg (13.1%). It is important for oncological prevention and strengthening immunity.

Calorie Peanuts equals approximately 580 kcal per 100 grams. Basically, it is provided by fats - in 100 grams of the product there are at least 40% of them. Proteins account for about 26%, and carbohydrates - about 10%.

The healing properties of peanuts for the body

The unique composition of peanuts conceals the vast benefits to the human body. Regular use of this product “covers” problematic and deficient positions in those nutrients for which the body is often deficient. Thanks to this, beneficial changes manifest in various internal organs and systems:

  • an anti-sclerotic effect is manifested - despite the many fats in the composition, peanuts when used properly reduce cholesterol,
  • improves memory, concentration, attention, a person gets tired less and becomes stress resistant,
  • notes an increase in the threshold of auditory sensitivity,
  • functions of the immune and nervous system are stabilized,
  • a choleretic effect is manifested,
  • blood coagulation increases.
The beneficial properties of peanuts for the body

Useful and medicinal properties of peanuts contribute to the improvement of not only physical, but also psychoemotional state. This is due to the amino acid tryptophan. It activates the production of the “hormone of joy” - serotonin, which is a strong natural antidepressant. It helps not only to avoid despondency and nervous breakdowns, but to “get on your feet” with a breakdown.

Separately, it should be said that roasted peanuts contain a quarter more polyphenols than raw. These antioxidants enhance the anti-cancer functions of the body and reduce the risk of developing diseases of the cardiovascular system.

The benefits of peanuts for women and men

Peanuts are intuitively loved by people of all ages and genders due to the fact that its medicinal characteristics help to improve the health of everyone.

For women, the benefits of peanuts are high nutrition, due to which it is often added to the diet - it quickly saturates and perfectly stimulates the metabolism. In addition, the nut helps to restore the tone of the nervous system (which can be very important during hormonal changes), actively fights oncology, reduces the risk of developing pathologies in the fetus during pregnancy, stops the aging process, and participates in the regulation of hormonal balance.

And what is the benefit for men? Almost the same. First of all, peanuts are involved in hormonal regulation, and already, in turn, it causes positive changes in all the reproductive system: it improves testosterone production, sperm formation, libido and sexual activity increase. Peanut butter is often used to enhance masculine strength. The anti-cancer characteristic of peanuts also affects the health of representatives of a strong half of humanity.

Peanut cultivation and care

Those who have never encountered the process of growing bean grass peanuts are interested in what this plant looks like. In fact, peanuts are somewhat similar to potatoes. Its stem rises upward, and when pods form on the branches, the beans fall to the ground and ripen there.

On average, from planting to harvesting mature beans, a period of 3 to 4 months passes. Plants dig and shake off clods of earth, like potatoes. After collecting peanuts, you need to properly dry.

Peanut Butter (Paste)

As mentioned above, the use of peanut butter is very popular among peanut products, and in different types - peanut butter is used both in cooking and cosmetology, as well as in other areas. Peanut paste is mainly popular in the confectionery sector, it is used both as an independent product and as a complement to various desserts, for example, cookies and toasts.

Try real certified peanut butter!


With any product, the benefits and harms go side by side, and peanuts are no exception. Nowadays, it is considered one of the most common allergens. A negative reaction is expressed in pain, nausea and vomiting. Experts say that when eating peanuts without husks, the risk of allergic reactions decreases sharply, but you still need to be careful.

As such, he has no contraindications. Most often, the damage is caused by excessive consumption, causing heaviness in the stomach, flatulence, colitis, nausea and other symptoms.

Peanuts are best stored in a cool, dark place, placed in an airtight container or bag. In a modern house, a refrigerator is ideal for this. But even under these conditions, its shelf life should not exceed 9 months.

Buy only natural certified peanuts and be healthy !!


One of the favorite representatives of legumes is peanuts, or in another way - peanuts. Fullness with various nutrients makes it indispensable for vegetarians, and for meat lovers, it will also not be useless. How is raw peanuts (and other) useful for our body? Let's figure it out!

The benefits of peanuts for the body, calories

For the first time, peanuts were learned by the inhabitants of South America, from where it was imported to Africa, Asia and then to North America. Now the product is grown in China and India. A special demand for it was noted during the Second World War due to its high nutritional value.

In the USA, the plant is very popular, oil is made from it and included in the diet of farm animals. In our country, peanuts are mainly used in cooking, cosmetology and medicine.

From the foregoing, it is already clear that peanuts are not a nut, as many people think, but a bean culture, filled with a large number of trace elements useful for women:

• The product has many vitamins - A, D, E, PP and group B,
• Unique amino acids (12 essential and 8 essential) with vegetable fats - polyunsaturated linolenic, folic and arachidonic acids,
• Biotin and other organic substances,
• Micro and macrocells with polyphenols.
• A third of the total composition of peanuts belongs to proteins, 10% carbohydrates and more than half to fats with a complete absence of cholesterol.

Let's move on to a detailed description of the important beneficial properties of peanuts for the human body:

  1. Thanks to amino acids, the regulation of cholesterol levels in the blood and the absorption of calcium are ensured. Substances participate in the processes of tissue repair and the production of enzymes with hormones.
  2. A large amount of protein helps build muscle mass for those who are engaged in improving their physical fitness in the gym.
  3. With regular use of the product, cells are renewed and liver activity is normalized - folic acid is responsible for this.
  4. The benefits of peanuts extend to the nervous system, where nicotinic acid restores the walls of nerve cells, preventing age-related cognitive impairment and Alzheimer's disease.
  5. Vitamin E reduces the risk of developing heart disease and oncology.
  6. The magnesium content helps to generate energy and remove toxic substances from the body. The same element in combination with calcium and fluorine make the bones strong.
  7. Manganese is "engaged" in normalizing fat metabolism, the central nervous system and the brain. Peanuts are especially useful for brain function, as regular use will significantly improve memory and attention. It is recommended for depressive states, neurosis and severe physical and mental exhaustion.
  8. With the help of this bean, the stores of tryptophan in the body, which is responsible for the quality of sleep and the production of the hormone of joy and happiness of serotonin, are replenished.
  9. It is indicated for people who have had a serious illness for a speedy recovery.
  10. Raw peanuts are useful in blood pathologies, increasing coagulability and protecting against possible hemorrhages, relieves hemophilia symptoms.
  11. A large amount of iron in peanuts gives all the reasons for introducing it into your diet for people with low hemoglobin.
  12. Peanut has a choleretic effect. And fiber eliminates the problems associated with the gastrointestinal tract. Methionine is involved in the synthesis of adrenaline and has a regulatory effect on fat reserves in the liver.
  13. Thanks to antioxidants, the aging process slows down, and in a fried product there are more of them than in raw.

Maintains peanuts and sexual function, enhancing hormone production. For men, it is useful in the ability to protect against baldness, and for women to improve their appearance by smoothing out fine wrinkles.

Roasted peanuts

Undoubtedly, raw peanuts are much more useful than fried peanuts, but the second option gives it a more pleasant and rich taste and aroma. In addition, it is much easier to separate peanuts from the husk in this form.

And not all methods of heat treatment are useful, for example, roasted salted peanuts, but for beer, will not improve health, but will do harm. This also applies to cooking with added sugar or butter. In addition to increasing calories, women should remember that salt retains water in the body - this can affect the figure.

Another plus of the fried product is the increased shelf life and the inability to mold.

During the heat treatment, it is covered with a film that protects the nut from the loss of vitamin E, the concentration of which increases further.

Yes, and a fried product is much nicer, and dishes with its presence gain piquancy and richness.

The Harm of Raw Peanuts

You can not eat a lot of peanuts, which will lead to overweight and problems with the gastrointestinal tract.

This product is also considered allergenic - just a few pieces are enough to get Quincke's edema. Aflatoxins, toxic substances that are formed due to improper storage, can also cause an allergic reaction.

It is not recommended to use peanuts if there is an increased number of platelets in the blood, varicose veins and thrombophlebitis have been diagnosed. This is explained by the ability of the product to slow down the rate of passage of blood through the vessels, making it thicker.

  • Doctors do not recommend eating peanuts during pregnancy and lactation because of the possible negative effect on the baby.

How can roasted peanuts harm?

The maximum rate of use during the day is 30 g, this is enough to fill the body with all the necessary elements without possible negative impact.

It is not recommended to eat roasted peanuts for problems with the gastrointestinal tract - the irritating effect of nuts can cause exacerbation of diseases.

With diabetes and a tendency to allergic reactions, it is not recommended to use peanuts in general.

When using oil during frying, you should know that it emits carcinogens, which can not be called useful. Therefore, its use should be limited in quantity, and it is better not to add it at all.

Pan-Fried Peanuts - A Simple Recipe

You can fry peanuts in a pan both in the shell and without it, but in the first case, the cooking time will increase. The recipe is simple - sort out the raw materials, rinse with a colander, transfer to a towel, waiting for it to dry.

Pour the nuts into a preheated pan and fry, constantly stirring - first on a small fire until they are completely dry, and then add.

The preparedness of nuts is determined by cracking during frying and darkening of the husk or sides.

The cooking time is 15-20 minutes, after which it will be necessary to transfer them to a plate or in a paper bag and let stand a little. Such a product will retain all its properties for a month.

If you want to enjoy savory nuts, you can do this by adding a little seasoning during the frying process. It is still allowed to mix in the already prepared peanuts or make a saline solution, pouring it during the heat treatment.

Cooking in the oven

The next way to roast peanuts is in the oven. To do this, warm it up to 180 degrees. Wash and dry the raw materials first, then lay them on a baking sheet covered with food paper or foil.

The product is prepared for about 25 minutes, after which it is left to cool. If you cook already peeled nuts, then the cooking time is less - 15 minutes.

In the microwave

Microwave-roasted peanuts are good, and here's how to do it - put the prepared raw materials on a flat plate and cover, setting the oven to maximum power. Estimated time - 7 minutes, depending on the power of the microwave.

After 3 minutes, stop the frying process and mix the nuts, then cover again and cook the remaining 4 minutes.

  • Remember that you need to use special dishes for the microwave.

Separately, I will note that the benefits of a peanut when adding sugar or salt to it will be much less, but the choice is yours.

Peanuts and Weight Loss - 4 Tips

If you follow the figure - observe the measure!

The high calorie content of peanuts does not allow them to feast on the “belly” if necessary, lose weight. With regular use, you need to reduce the total calorie intake by 200 Kcal and observe the following recommendations:

  1. The maximum amount of this product per day is 50 g (10-15 pieces).
  2. If you do not eat meat, then nuts will be an excellent substitute for it.
  3. The following should be taken into account when losing weight - the assimilation of a fried product occurs faster, but useful substances are lost - vitamins with fatty acids, and another such dish stimulates appetite.
  4. It is advisable to eat peanuts before lunch - so all fats and other nutrients will be completely absorbed by the body.

Daily calorie intake - not more than 1500 Kcal. When compiling the menu, you should definitely focus on the initial weight and the goal.

Peanut butter can also be used as an alternative to nuts, but it should not contain any sweeteners or other additives. And the maximum amount during the day is 4 small spoons.


If you like products with minimal processing, you may prefer raw Spanish peanuts over fried Spanish peanuts. Raw peanuts are simply air dried to reduce moisture. If you eat peanuts due to taste, you may prefer to roasted Spanish peanuts. Roasting nuts enhances their taste and creates a clearer texture. Roasted Spanish peanuts are fried in oil, usually coconut, cottonseed or peanut butter, for three to ten minutes at a temperature of 280 to 290 degrees Fahrenheit

The only significant difference between raw and roasted Spanish peanuts is the expiration date. Raw peanuts drive faster than roasted peanuts, according to the Healthnotes website. Once your peanuts become rancid, you should discard them so you don't get sick. To improve shelf life, you should keep your Spanish peanuts in the refrigerator. The plastered peanuts, chilled for three months, were peeled for up to nine months.

Food safety

Food safety is a problem when comparing raw and roasted Spanish peanuts. Raw peanuts are more susceptible to mold, particularly cancer-causing aflatoxin. If your raw peanuts are moldy, you should cancel them immediately. Although you need to mold on raw Spanish peanuts, roasting them increases their allergenicity. A 2006 study published in Clinical and Experimental Allergy compared the amounts of allergens in raw and roasted peanuts and found that roasted peanuts contained significantly higher amounts. However, when you are allergic to peanuts, eating raw or roasted peanuts is dangerous and should be avoided.

When it comes to the nutritional content of raw and roasted Spanish peanuts, the differences are negligible. Raw peanuts are slightly higher in calcium, magnesium, iron, and folic acid. Unprocessed variety can also be lower in fat and calories, especially if fried varieties are processed in oil - sometimes unhealthy hydrogenated oils. Roasted nuts are also often salted, which increases their sodium content. According to Dr. Mehmet Oz on the Sharecare Health Information website, the healthiest nuts for food are raw, fresh, and unsalted.