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the benefits of peanuts

July 11 2017 by Jess

Did you know peanuts aren’t actually a nut? Yes, even though we commonly consider walnuts, almonds and peanuts to be the same, peanuts are actually legumes! (Crazy, right??)

so what nutrients are in peanuts?

There are so many nutrients in peanuts like manganese, phosphorus, magnesium. vitamin B3 and vitamin E. Other benefits of peanuts include amino acids, monounsaturated fats, protein and fiber. So what do all of these nutrients do for our bodies? Our nutritionist broke it down for us!

jess ingredients notes

“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

micronutrients found in peanuts, in order of abundance:

  • 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

macronutrients 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 fiber - helps lower cholesterol and control blood sugar

5 ways to eat more peanuts:

  1. Spread some peanut butter on a slice of rye toast and top with chopped banana. This is such a quick and easy breakfast!
  2. Grab some pear slices or sticks of celery and dip them in peanut butter. We promise they are both a delicious combination!
  3. Start your day off deliciously! Make a smoothie for breakfast with green veggies, plant-based protein and a tablespoon of peanut butter.
  4. Sprinkle some crushed peanuts into a stir fry. This will give your dish a hearty, nut flavor and amazing texture. Peanuts are the best in Thai dishes!
  5. Lightly roast a few peanuts and sprinkle some soy sauce on top for a healthy snack. If you make more than a serving size store it in a glass jar. These are a great snack idea when entertaining friends and family!
Jess food

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 her website at for even more.

view all posts by Jess

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