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Health Benefits of Peanuts

  • Peanuts are rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
  • They compose sufficient levels of monounsaturated fatty acids (MUFA), especially oleic acid. MUFA helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” level in the blood.
  • Peanut kernels are a good source of dietary protein; compose fine quality amino acids that are essential for growth and development.
  • Research studies have shown that peanuts contain high concentrations of polyphenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.
  • Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have a protective function against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.
  • Furthermore, studies suggest that resveratrol may reduce stroke risk through altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone responsible for blood vessel constriction that would elevate blood pressure), and by increasing production of vasodilator hormone, nitric oxide.
  • The kernels are an excellent source of vitamin-E(α -tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of mucosa and skin by protecting from harmful oxygen free radicals.
  • The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contributes to health and blood flow to the brain.
  • The nuts are a rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Just a handful of peanuts per day provide enough recommended levels of phenolic antioxidants, minerals, vitamins, and protein.

  • Protein and fiber. Peanuts improve satiety and help maintain weight loss. Several studies have found that eating small amounts of nuts helps dieters lose weight; when nuts were allowed in their eating plans, they did not feel deprived.
  • Disease control. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer. Peanuts and peanut butter are included on the DASH diet eating plan, which helps lower blood pressure.
  • Beneficial in Pregnancy:Peanuts are a good source of folate. Certain studies have shown that women who consumed 400 grams of folic acid before or during early pregnancy had up to 70% lower risk of having a baby born with neural tube defect. Eating peanuts during pregnancy can also lower the risk of allergic diseases, like asthma, in children.
  • Prevents Alzheimer’s:Studies have proved that consumption of niacin rich foods like peanuts lowers the risk of developing Alzheimer’s disease by 70%. A quarter cup of peanuts can provide almost a quarter of the recommended daily value of niacin
  • Clear Skin:The heart healthy monounsaturated fats and resveratrol play an important role in providing you with a glowing skin. Toxins can cause breakouts and excess oil on your skin. The high content of dietary fiber in peanuts helps in flushing out excess toxins, thus making your skin clear and flawless.

Hair Benefits of Peanuts

  • The nutrients in peanut make it a great choice for hair health. Eating peanuts can be beneficial for your hair in the following ways.
  • Good Source of Biotin:Biotin is a B-vitamin that is vital for hair growth and overall scalp health. It is produced by our bodies themselves in the intestines and also found in many food items. Deficiency of biotin can lead to hair loss. Peanuts are good sources of B vitamin and folate which contribute to healthy hair. Those who suffer from excessive hair loss are advised to take biotin supplements along with a balanced diet comprising of biotin rich foods.
  • Prevents Hair Loss:Peanuts contain Vitamin C which assists in the production of collagen that keeps the tissues of our hair together. Besides, they contain I-arginine which is used in the treatment of male pattern baldness while omega-3 fatty acids strengthen our hair follicles and promote hair growth.
See the table below for in depth analysis of nutrients: Groundnuts (Arachis hypogaea),All types,Nutritional value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy ۵۶۷ Kcal ۲۹%
Carbohydrates ۱۶٫۱۳ g ۱۲%
Protein ۲۵٫۸۰ g ۴۶%
Total Fat ۴۹٫۲۴ g ۱۶۵%
Cholesterol ۰ mg ۰%
Dietary Fiber ۸٫۵ g ۲۲%
Folates ۲۴۰ µg ۶۰%
Niacin ۱۲٫۰۶۶ mg ۷۵%
Pantothenic acid ۱٫۷۶۷ mg ۳۵%
Pyridoxine ۰٫۳۴۸ mg ۲۷%
Riboflavin ۰٫۱۳۵ mg ۱۰%
Thiamin ۰٫۶۴۰ mg ۵۳%
Vitamin A ۰ IU ۰%
Vitamin C ۰ ۰%
Vitamin E ۸٫۳۳ mg ۵۵٫۵%
Sodium ۱۸ mg ۱%
Potassium ۷۰۵ mg ۱۵%
Calcium ۹۲ mg ۹%
Copper ۱٫۱۴۴ mg ۱۲۷%
Iron ۴٫۵۸ mg ۵۷%
Magnesium ۱۶۸ mg ۴۲%
Manganese ۱٫۹۳۴ mg ۸۴%
Phosphorus ۷۶ mg ۵۴%
Selenium ۷٫۲ µg ۱۳%
Zinc ۳٫۲۷ mg ۳۰%
Carotene-alpha ۰ µg
Crypto-xanthin-beta ۰ µg
Lutein-zeaxanthin ۰ µg