Peanuts and Heart Health: Surprising Benefits- Prime Magazine

Peanuts laid on a table

From satay sauce and peanut pancakes to roasted street snacks, peanuts are woven into Singapore’s food culture. But did you know they’re not actually nuts? Botanically, peanuts are legumes — cousins of beans and lentils — yet they share the same nutrient-rich, heart-healthy properties as tree nuts.

The health benefits of peanuts are impressive: they support heart health, boost energy, and provide affordable plant protein that fits easily into everyday meals.

Nutritional Profile of Peanuts

A 28-gram serving (about a small handful) offers a balanced mix of nutrients:

Calories: 160–170
Protein: 7 g
Fibre: 2.4 g
Healthy fats: 14 g (mostly monounsaturated and polyunsaturated)
Magnesium: 48 mg
Niacin (Vitamin B3): 4.2 mg (25 % of daily needs)
Resveratrol and polyphenols: natural antioxidants also found in red wine

This combination of protein, good fats, and antioxidants makes peanuts one of the most nutrient-dense, budget-friendly foods in the world.

Health Benefits of Peanuts for Heart Health

The health benefits of peanuts begin with their powerful effects on the heart. Studies show that regular peanut consumption can lower LDL (“bad”) cholesterol and reduce inflammation in blood vessels.

Peanuts contain oleic acid — the same heart-protective fat found in olive oil — and plant sterols that block cholesterol absorption. They’re also rich in magnesium and niacin, which help regulate blood pressure and circulation.

Swapping processed snacks for a handful of roasted or boiled peanuts can therefore support cardiovascular wellness without breaking the bank.

Peanuts are sometimes called “poor man’s protein”, but their nutritional value rivals that of many animal sources. With 7 grams of protein per serving, they help build and repair muscle tissue while providing sustained energy throughout the day.

The health benefits of peanuts also include replenishing glycogen stores after exercise, making them a popular post-workout snack. Pairing peanuts with fruits such as bananas or apples creates an easy, balanced refuel for active individuals.

Brain and Mood Support

Thanks to their B-vitamin content and amino acids, peanuts are excellent for brain health. Niacin and folate help maintain cognitive function, while tryptophan supports serotonin production — aiding mood balance and stress management.

Resveratrol, a potent antioxidant also found in grapes, may protect nerve cells from damage and support memory as we age. Including peanuts in your diet can therefore nourish both mind and mood.

Weight and Blood Sugar Management

Despite their calorie count, peanuts can aid healthy weight control. Their fibre, protein, and fat combination helps increase fullness, reducing overeating. Research shows that people who eat peanuts regularly tend to maintain a healthier body weight than those who avoid them.

Peanuts also have a low glycaemic index, helping stabilise blood sugar levels — particularly beneficial for individuals with diabetes or metabolic syndrome.

Peanuts and Longevity

Peanuts and Longevity

Peanuts’ antioxidants and polyphenols contribute to cellular protection and slower ageing. In large population studies, higher peanut intake has been linked with reduced risk of heart disease and all-cause mortality.

It’s proof that this everyday ingredient — so common in local cuisines — quietly supports long-term health and vitality.

How to Enjoy Peanuts Wisely

How to enjoy peanuts wisely

Peanuts are deliciously versatile, but preparation matters. Nutritionists recommend about 28 g (a small handful) per day.

Smart ways to enjoy them:

Sprinkle crushed peanuts on porridge, noodles, or desserts.
Blend into homemade satay sauce or peanut butter.
Choose unsalted or boiled peanuts for a healthier option.
Avoid deep-fried or sugar-coated versions high in trans fats.

Peanut butter can be a nutritious choice too — just look for natural options with no added sugar or hydrogenated oils.

bowl of peanuts

The Takeaway

Peanuts may not technically be nuts, but they’ve earned their place among the healthiest foods on the planet. The health benefits of peanuts include improved heart health, steady energy, and enhanced mood — all wrapped in a familiar, affordable snack.

From hawker stalls to home kitchens, this humble legume proves that nutrition doesn’t have to be fancy to be powerful. PRIME

Author

PRIME Magazine

PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

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