Native to South America, peanuts are much more than just a snack; they are a nutrient-dense food with a fascinating history and impressive benefits. And it becomes the nut you must eat to slow aging. Introduced to the world by European explorers, their cultivation quickly spread to regions such as Asia and Africa, making them a global staple. Today, peanuts stand out as one of the best vegetable sources of protein, essential for growth and tissue repair. In addition, their culinary versatility makes them an essential ingredient in international cuisine.
A study in the journal Clinical Nutrition explains that “peanut cultivation is sustainable and its consumption is increasing worldwide. Although botanically classified as legumes, it is commonly included in the nut group because of its similar nutritional composition. Nuts are rich in unsaturated fatty acids, vitamins, minerals, fiber and phytochemicals such as polyphenols. There is evidence that consumption of such foods protects brain health and improves cognitive function, including memory and executive functions.” With approximately 25 grams of protein per 100 grams, peanuts are an exceptional choice for those looking to increase their protein intake in a healthy and sustainable way. This high protein concentration is not only ideal for athletes, but also for people who want to maintain a balanced diet without resorting to animal products. Let’s see how this nut gives us benefits, how is its intake, what foods contain them and some recipe options to incorporate them into your daily diet.
Benefits of Peanuts: The Perfect Nut for the Body
The Peanut Institute states that “peanuts are classified as both a legume botanically and a nut nutritionally, which means they have the best of both worlds. For example, peanuts contain more protein than any other nut, with levels comparable to or better than a serving of legumes.”
High source of vegetable protein
With approximately 25 grams of protein per 100 grams, they are ideal for building and repairing tissues, as well as maintaining energy levels. “Because peanut protein is plant-based, it contains additional components that promote positive health benefits, such as fiber and unique bioactives, unlike animal protein. This nut is high in arginine, an amino acid that is one of the building blocks of protein. This amino acid is a precursor of nitric oxide, a compound that dilates blood vessels. It can help lower blood pressure and reduce the risk of heart disease,” explains the Peanut Institute. According to the agency, this nut provides 7 grams of high-quality vegetable protein.
Rich in healthy fats
They contain monounsaturated and polyunsaturated fatty acids that promote cardiovascular health and reduce bad (LDL) cholesterol. A study in the Journal of Food Science and Technology states that “peanut diets high in monounsaturated fats reduced total body cholesterol by 11% and bad LDL cholesterol by 14%, while good HDL cholesterol was maintained with a reduction in triglycerides.”
Essential vitamins
They contain B vitamins, such as niacin and folic acid, which promote brain health and metabolism, also perfect for slowing down aging.
Important minerals
They are a good source of magnesium, potassium and phosphorus, which help maintain strong bones, regulate blood pressure and improve muscle function.
“Consuming small amounts of peanuts can satisfy most of the recommended daily allowance of many minerals that are crucial for health and proper body function,” states the study in the Journal of Food Science and Technology.
Rich in antioxidants
Contain resveratrol, an antioxidant that protects against cell damage and reduces the risk of chronic diseases.
Low in carbohydrates
Their low carbohydrate content makes them suitable for low-carb diets and for people with diabetes.
Good for the skin
This nut is rich in vitamin E, which offers an important antioxidant action. With this, the skin improves and we slow down, to a large extent, aging. It also moisturizes and strengthens both the epidermis and our nails.
Peanut-based foods
- Peanut butter: rich in protein and healthy fats, it is a perfect option for spreading or adding to smoothies.
- Peanut oil: ideal for cooking, this oil has a high smoke point and a mild flavor.
- Peanut flour: used in healthy baking recipes, it is low in carbohydrates and high in protein.
- Snacks and protein bars: peanuts are a common ingredient in healthy snacks for athletes.
- Desserts: such as cookies, brownies and cakes where crushed peanuts or peanut butter are incorporated.
Healthy recipes with peanuts
Protein shake with peanuts
Ingredients:
- 1 tablespoon peanut butter
- 1 ripe banana
- 1 cup almond or oat milk
- 1 scoop protein powder (optional)
- Ice to taste.
Preparation:
Blend all ingredients in a blender until smooth. This smoothie is perfect for breakfast or after workout.
Salad with peanut dressing
Ingredients:
- 1 cup fresh spinach
- 1 grated carrot
- 1/2 sliced cucumber
- 2 tablespoons peanut butter
- 1 tablespoon soy sauce
- 1 tablespoon lemon juice
- Water to adjust texture
Preparation:
- Mix the peanut butter, soy sauce, lemon juice and water to create the dressing.
- Pour over the salad and enjoy a fresh and nutritious dish.
Homemade energy bars
Ingredients:
- 1 cup oatmeal
- 1/2 cup peanut butter
- 1/4 cup honey or agave syrup
- 1/4 cup crushed peanuts
- Chocolate chips (optional)
Preparation:
- Mix all ingredients together
- Spread into a mold
- Refrigerate for at least 2 hours
- Cut into individual portions.
As you can see, there are plenty of recipes to incorporate this nut into your diet. If you are not sure how many you can eat per day, consult your doctor.