In Health Tips by Oluwaseun Samuel on the 28th, November, 2018

7 Overwhelming Health Benefits of Groundnuts

Groundnut, also known as peanut is not just good because it tastes good in any form. The nuts are extremely good for human’s health due to its rich content of protein, healthy fat oil as well as other nutrients that will be seen as contained in this article.

It is a leguminous food crop that is full of nutrition, and not just that. It adds value to human health and lifestyle in any form whether in a raw form, cooked, roasted or otherwise.

Some of the science-based health benefits of groundnut are an improvementof the heart and brain health, body tissue repairs, reducing the risk of cancer, improves skin health and more as discussed below:

  1. Essential For Heart And Brain Health

Groundnut, mainly the oil contains fatty acids which help to increase the high-density lipoprotein in the body known as the “good cholesterol”, and this is so because the fatty acid it contains is monounsaturated, thereby improving the general health conditions of the heart and brain.

Again copper which is a dietary mineral isthe presence in groundnut which can prevent the body from coronary heart disease as well as thiamine (vitamin B1); an important micronutrient that helps to protect human health from cardiac failure.

It has been scientifically proven that deficiency of thiamine in the human body leads to congestive heart failure. Therefore, taking good quantities of groundnut per day supplies this vitamin which plays a vital role in the normalfunctioning of the heart.

  1. Repairs the Body Tissues

Just like other leguminous crops, groundnut is a very good source of protein which helps to repairs and builds body tissues.

It contains a good amount of phosphorus which human body needs to make proteins necessary for the maintenance of bodily functions, growth and repairs of certain tissues and cells.

Research has also shown that groundnut contains more grams of protein thanother nuts. According to this research, 480 grains serving of peanut which is equivalent to one ounce contains 8 grams of protein.

This protein in groundnut has high digestibility which is comparable to that of soy protein and serves a good building block for the bones, tissues, blood, muscles and cells.

It is important to note that a peanut butter sandwich with 3 glasses of milk provides the body with 22 grams of protein, which is almost the quantity of protein required for an average person per day.

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  1. Lower the Risk of Cancer

Groundnut is one of the food crops that have antioxidants in the form ofpolyphenol and resveratrol, which helps to protect the body from diseases such as cancer, heart-related disease etc., as it boosts the body’s immune system by removing chemicals in the body that can cause or worsen such health conditions.

Peanut as a good source of omega-3 fatty acid, vitamin E, fire and other essential nutrients helps to lower the risk of contracting certain types of cancers.

According to Medical News Today; studies conducted by Prof. Piet van den Brandt shows that consumption of 15 grams of groundnuts every day can reduce the risk of blood clot and other numbers of diseases such as cancer, diabetes and respiratory disease.

  1. Improves Skin Health

The vitamins contain in groundnut serves an anti-ageing property as it gives the skin a new and better look by protecting it from skin conditions such as dryness, wrinkles and scaling.

There are other important nutrients inpeanuts such as phytochemicals, vitamins, minerals, and monounsaturated fats that help to keep the skin porous and glowing all the time by flushing outexcess oil and toxins from the skin.

The presence of antioxidants in peanutssuch as vitamin C and E helps to reduce some anti-ageing effects which include dark spots, wrinkles, pimples etc.

Generally, on the skin health, moderate consumption of ground helps to keep the skin ever young and smooth due to the presence of anti-ageing phytochemical called resveratrol as well as the vitamin C which helps to rebuild the collagen.

  1. Oxidative Stress Protection

Peanuts have quality content of important compounds which are antioxidants rich and helps to protect the body from an imbalance between free radicals and antioxidants in the human body which isprone to negative effects.

These antioxidants help to prevent the occurrence of certain diseases in the body and certainly stop the activities of oxidation of other molecules in the body.


  1. Build Strong Bones

Therefore, the presence of certain minerals in groundnut such as potassium,zinccalciumsodium as well asmagnesium and phosphorus which all together helps the body to stay healthy and in building strong bones.

On the other hand, these minerals protect the body from some of the mineraldeficiencies which can cause some complications to human health when left untreated.

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  1. Good for Pregnant Women:

You may also have or haven’t heard that groundnut is a good food choice for pregnant women. How right? Okay, peanut contains protein and folate; folic acid is an essential supplement required for every pregnant woman to avoid birth defect and to contribute in the proper development of the brain and spine.

No matter the type of diet a pregnant woman stick to, she must be required to consume a good quantity of folic acid through the conception period. Fried peanut, roasted or cooked can be eaten by pregnant women.

Nutritional Values of Groundnuts:

Groundnuts have a lot of health benefits both in its whole forms and when been processed into other products, it primarily contains nutrients (minerals and vitamins) such as thiamin, vitamin B3 (niacin), vitamin E, copper, phosphorus, biotin, magnesium, manganese, folate etc.

It is just as essential as the health benefits to know also the values of nutrients that constitute groundnut, in other words, called peanut.

Scientifically, 100 grams of groundnut contains 567 calories; 7 % of water; 25.8 grams of protein; 16.1 grams ofcarbohydrate and 4.7 grams of Sugar.  Some other nutrients present in groundnut with their respective values are;Fibre – 8.5 g; Fat – 49.2 g; Saturated – 6.28 g; Monounsaturated – 24.43 g;Polyunsaturated – 15.56 g;  Omega – 3 0 g;Omega 6 – 15.56 g.

Groundnuts and its Derivatives:

Groundnut is a popular food crop in Nigeria as it is widely cultivated in commercial quantities, and in some countries of the world, it is scientifically classified under Arachis hypogaea with other names such as goober nutsearth nuts and peanuts etc., which groundnut is known for.

The products of these nuts are used in a diversity of foods such as snacks, desserts, sauces cakes and confectionery. It is one of the food crops that have only not a lot of health benefits but also numerous derivatives.

The usefulness of groundnut is vast, in confectioneries or in the food industries it can as well be used to produce groundnut or peanut butter, groundnut flour and more; it can also be used to cook groundnut stew and soup, and can serve as a key ingredient in some Nigerian foods.

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One of the commonest derivatives of groundnut is peanut butter known as “ose oji” or “okwu oji in Igbo; “epa bota” in Yoruba and “gyada butter” in Hausa.

Peanut butter is made in form of a pastewhich is purely an unprocessed butter made from groundnut. It tastes delicious with its wonderful smell and texture. Not just that, it contains antioxidants that fightthe damaging effects of free radicals in the body.

Groundnuts can be eaten whole when boiled or it can as well be fried or roasted to serves various purposes, this (whether boiled or fried) is one of the snack delicacies mostly enjoyed in the country especially when salted well to taste better and in some cases can be used a lunch.

It is also used in the production of vegetable oil commonly called groundnut oil and is one of the common vegetable oils used in Nigeria in both cooking and for other purposes.

During the processing of groundnuts into oil, the groundnut cake can be used as feed for livestock and poultry or as well used in the production of the locally made Nigerian snack known as Kuli Kuli which is most common in the North.

Side Effects:

Groundnut is an important food crop in some parts of the world like Nigeria but it is necessary that one knows it’s essential nutrients and health benefits for adequate consumption other than just as a source of food. Though some persons are allergic to groundnuts or too much intake of it, generally, it is safe and beneficial to eat.


Groundnut is a good weight loss diet for the reason stated above adding to the fact that it is rich in fibre and protein which can sustain hunger for a long time.

Roasted or fried groundnut is a very good staple snack that is safe for both adult and children. Just as nuts such as almonds and roasted cashew nuts, peanut in its roasted form is healthy forevery human category.


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