Peanuts are packed with nutrients that help keep your body strong and balanced. A handful of peanuts provides protein, healthy unsaturated fats, and essential vitamins like A, B6, and E. They also contain minerals such as calcium, phosphorus, and iron, along with beneficial compounds like lecithin, choline, and carotene.
These nutrients play important roles in maintaining healthy blood flow, supporting brain function, and even reducing the risk of heart disease.
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1.1 Keeps You Feeling Full Longer
Peanuts are naturally satisfying. Their combination of protein, healthy fats, and fiber helps slow digestion, making you feel full for hours after eating.
Nutritionists recommend eating a small portion of peanuts or a spoonful of peanut butter at breakfast. This can help control appetite throughout the day and prevent overeating later on. It’s a simple, natural way to manage weight without skipping meals or feeling deprived.
1.2 Helps Stabilize Blood Sugar
Replacing red meat or refined carbohydrates with peanuts may help reduce your risk of diabetes. Studies show that eating peanuts regularly can lower the likelihood of developing type 2 diabetes by up to 21%.
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This benefit comes from how peanuts slow down carbohydrate absorption, preventing blood sugar spikes and crashes. For best results, enjoy a few peanuts or a tablespoon of peanut butter in the morning to keep your energy steady throughout the day.
1.3 May Reduce the Risk of Certain Cancers
Research has found that women who eat peanuts at least twice a week may lower their risk of rectal cancer by more than 50%. Men who do the same may see a 25–30% reduction in risk.
Experts believe this is due to peanuts’ high levels of folic acid, antioxidants, and anti-inflammatory compounds — all of which help protect cells from damage that can lead to cancer over time.
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1.4 Supports Liver and Gallbladder Health
Regular peanut consumption has also been linked to a lower risk of gallstones. Because most gallstones are made of cholesterol, the cholesterol-lowering effects of peanuts may play a role.
That said, moderation is key. Eating a small handful of peanuts a few times a week can be beneficial — but eating too much can lead to unwanted side effects, especially for those with sensitive stomachs or certain medical conditions.
2. Important Notes on Eating Boiled Peanuts
