Health Benefits of Groundnuts (Peanuts)

Groundnuts, also known as peanuts, are a common and affordable food in many Indian households. Though small in size, they are packed with nutrients that can support overall health. Whether eaten roasted, boiled, or as chutney, groundnuts are a smart and healthy choice when consumed in the right amount.

1. Rich Source of Protein

Groundnuts are an excellent plant-based source of protein. Protein is important for building muscles, repairing tissues, and maintaining strength, especially for vegetarians.

2. Good for Heart Health

Groundnuts contain healthy fats (monounsaturated and polyunsaturated fats) that help lower bad cholesterol and increase good cholesterol. This helps protect the heart and reduces the risk of heart disease.

3. Supports Brain Function

Peanuts are rich in niacin, folate, and vitamin E — nutrients that are essential for brain development, memory, and mental alertness.

4. Boosts Energy

Groundnuts are energy-dense and provide long-lasting stamina. They are a great snack for people who have an active lifestyle or need a mid-day energy boost.

5. Helps Control Blood Sugar

Groundnuts have a low glycemic index and are rich in fiber and protein. This helps regulate blood sugar levels and makes them a good snack option for diabetics when taken in moderation.

6. Aids in Weight Management

Though high in calories, groundnuts promote a feeling of fullness. Eating a small amount can prevent overeating and support weight control when included as part of a balanced diet.

7. Improves Skin and Hair Health

Groundnuts provide important nutrients like biotin, zinc, and vitamin E, which help improve skin texture, reduce hair fall, and support healthy hair growth.

How to Eat Groundnuts for Health

• Prefer roasted or boiled groundnuts instead of fried or salted ones.

• Keep the portion small — around 25–30 grams per day (about a small handful).

• Add groundnuts to breakfast items, chutneys, salads, or use as a light snack.

• Groundnut oil can be used for cooking as it contains heart-friendly fats.

Caution

• People who have a peanut allergy must avoid them completely.

• Excess intake may lead to weight gain due to their high calorie content.

• Avoid processed or flavored peanuts which may contain excess salt, oil, or sugar.

Summary

Groundnuts are a simple, affordable, and nutritious food that supports heart health, brain function, weight control, and energy levels. Including them in your daily diet in moderation can offer many health benefits.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

www.KifyHospital.com