peanuts large

the benefits of peanuts

25th May 2016 by Jess

Nutritionally, peanuts have a lot to offer, so they’re great to include as part of a balanced diet.

peanut flower

Did you know that even though peanuts are commonly thought of as nuts (and their nutritional profiles and uses are similar to walnuts and almonds etc) they’re actually legumes?

Did you know that they start life as an above ground flower that, due to its heavy weight, bends towards the ground? The flower eventually burrows underground, which is where the peanut matures.

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When we speak about nutrients, we can break it down into two main areas: micronutrients and macronutrients. Micronutrients are essential to our health as they help us to get the energy out of our food and allow for all of the billions of cellular reactions to take place every second of the day in our bodies.

Jess, graze nutritionist
peanut butter

The main micronutrients found in peanuts, in order of abundance are:

  • manganese - needed for healthy bones and energy
  • vitamin B3 - for brain function and a sound nervous system
  • phosphorus - helps maintain bones, teeth and energy levels
  • magnesium - for brain health, energy and electrolyte balance
  • vitamin E - for cellular protection from stress and damage
peanut butter, apple, chia seed and cacao nibs on toast

Macronutrient-wise, peanuts are rich in:

  • monounsaturated fats - promoted in the heart-healthy Mediterranean diet
  • amino acids - our protein building blocks
  • natural protein - for healthy muscle growth and repair
  • dietary fibre - helps lower cholesterol and control blood sugar

Jess's 5 favourite ways to get peanuts into our bodies:

  1. Spread some peanut butter on toast and top with chopped banana.
  2. Cut a fresh pear into long slices and spread some peanut butter on top.
  3. Add a tablespoon of peanut butter into your breakfast smoothie.
  4. Sprinkle some crushed peanuts into a stir fry for a nutty flavour and texture.
  5. Lightly roast some peanuts and sprinkle some tamari or soy sauce on top for a healthy snack.

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.

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