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13 Science-Backed Health Benefits of Eating Raw Groundnuts

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Groundnuts or we know as peanut might be your essential favorite flavor. You like it in a jar of creamy peanuts butter which give you Benefits of Rice Cake and Peanut Butter for Our Health, crunchy ice cream topping, or when they accompany your salad and give it different rich taste. To infer, groundnut might also be your favorite healthy snack.

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On the other hand, although groundnuts appear to be beneficial in form of roasted, diced, smashed, and other kinds of form, we can also eat it raw. Well, you can get the health benefits of eating raw groundnuts. Are you wondering how raw groundnuts can be beneficial for you? So, make sure to read the whole article.

Nutritional Information of Raw Groundnuts

The underground ripen nut or groundnuts is known to have health benefits when it is consumed either cooked or raw. In this article, we are going to talk about the health benefits of eating raw groundnuts. On the other hand, the health benefits of eating raw groundnuts are contributed by the nutrition contained by groundnuts. To make it detail, here are the long list of nutrition included in every 146 grams or a cup of groundnuts.

Calories 828

  • Total Carbohydrate 23.5 g
  • Dietary fiber 12.4 g
  • Sugars 5.8 g
  • Saturated fat 10.0 g
  • Monounsaturated fat 35.7 g
  • Polyunsaturated fat 22.7 g
  • Omega 3 fatty acids 4.4 mg
  • Omega 6 fatty acids 22711 mg
  • Protein 37.7 g
  • Vitamin E 12.2 mg
  • Thiamin 0.9 mg
  • Riboflavin 0.2 mg
  • Niacin 17.6 mg
  • Vitamin B6 0.5 mg
  • Folate 350 mcg
  • Pantothenic acid 2.6 mg
  • Choline 76.7 mg
  • Betaine 0.9 mg
  • Calcium 134 mg
  • Iron 6.7 mg
  • Magnesium 245 mg
  • Phosphorus 549 mg
  • Potassium 1029 mg
  • Sodium 26.3 mg
  • Zinc 4.8 mg
  • Copper 1.7 mg
  • Manganese 2.8 mg
  • Selenium 10.5 mcg
  • Cholesterol 0.0 mg

The Health Benefits of Eating Raw Groundnuts

Such a long list of nutritional information, isn’t it? However, the list can be on of the proof that raw groundnuts are already so nutritious. Therefore, eating them raw may perform the health benefits of eating raw groundnuts as mentioned in the following list.

  1. Maintain the healthy heart

Consuming raw groundnuts is strongly linked to the healthy heart. It is because raw groundnuts contain monounsaturated fat which is able to reduce the risk of heart disease such as coronary heart. In addition, raw groundnuts are also rich with antioxidant.

  1. Prevent cancer

As raw groundnuts are enriched with vitamin E, it is beneficial for us to eat raw ground nut. As we know, vitamin E is very good in fighting free radicals. As we know, free radicals are the main factor of cancer cell growth. Therefore, regular consumption of raw groundnuts supported by healthy lifestyle is efficient to inhibit the growth of cancer cell.


  1. Support immune system

Raw groundnuts provide you with the good amount of protein and amino acids. Although the amount never beat the protein and amino acids in fish, it is sufficient for your body. Protein from raw groundnuts is able to improve the immune system. In addition, the amino acids are significant in repairing and maintaining the tissue. Aside from the protein, raw groundnuts are also able to provide the sufficient amount of copper to boost the immune system.

  1. Regulate blood sugar

One of the health benefits of eating raw groundnuts is that it is able to regulate the blood sugar. The raw groundnuts are known to provide the better minerals than the cooked or roasted one. It is also happen in the content of manganese. Raw groundnuts are able to provide you the sufficient manganese which has a big role in regulating blood sugar. In this case, you have lower risk in developing diabetes type 2 diseases.

  1. Reduce cholesterol levels

Raw groundnuts are rich with minerals. One of the minerals in groundnuts which are likely to be beneficial for the cholesterol level is copper. Copper is able to control the cholesterol level by lowering the bad cholesterol levels and increasing the good cholesterol levels.

  1. Prevent weight gain

Research has proved that people who eat raw groundnut at least twice a week are much less likely to gain weight than those who never consume groundnuts. It is because raw groundnuts are rich with dietary fiber which is helpful for the digestive system, and of course maintain the normal metabolism, so you won’t be significantly gain weight.

  1. Strengthen bones

Another benefit of health benefits of eating raw groundnuts is strengthening bones. As we know, we can get minerals from consuming raw groundnuts. One of the minerals beneficial for bones is copper. Besides the importance in improving the immune system, copper is also significant in maintaining the strong bones. It is able to help strengthen the bones.

A research found that from every ounce of raw groundnuts we can get 342 micrograms of copper. On the other hand, from oil roasted groundnuts, we can only get 151 micrograms copper. It can be concluded that consuming raw peanut provide the better amount of copper for health.

  1. Maintain muscle health

Besides copper, magnesium is also one of the minerals contained in raw groundnuts. Magnesium is very good to maintain muscle health as it enables the fast repairing agent for the muscle. Just like the other kinds of nuts, such Health Benefits of Tiger Nuts, groundnuts are also good for muscle regeneration.

  1. Prevents gallstones

Gallstones are the condition when there is a solid substance made of by cholesterol and bilirubin in the gallbladder. As the result, the gallbladder is not able to perform the function. The symptom of gallstones is the severe pain in the upper abdomen. In this case, eating raw groundnuts is able to prevent the gallstones formation.

A study has been shown that eating 1 ounce of groundnuts a week is able to lower the risk of gallstones formation. The study has been conducted for 20 years.

  1. Promote fertility

Groundnuts especially the raw groundnuts contain folate. As we know, folate is needed is beneficial for women fertility and pregnancy. Groundnuts or peanuts give the Benefits of Peanuts during Pregnancy . A study shows that 400micro grams intake of folate in a day significantly improve the fetus and new born baby health.

  1. Aid man stamina

Groundnuts are also said to be a man power food. It is able to lift up man stamina in bed and make you last longer. What a good natural man power food. It is far better than taking any chemical medicine that may bring the side effect to the whole body.

  1. Fight depression

One of the amino acids contained in raw groundnuts is beneficial for the mental health. It is pantothenic acids, which is significance for the formation of serotonin. A brain chemical which can affect the mood. The less serotonin released, the more depressant effect you might feel. Thus, it is better for you to regularly consume raw groundnut to maintain your good mood and stay away from depression. 


  1. Boost brain power

We can also get the health benefits of eating raw groundnuts as we get Health Benefits of Tropical Almond for brain. groundnuts are called as brain food for some reasons. One of the reasons is that groundnuts, especially the raw one contain high level of B vitamins. In this case, vitamin B3 or niacin in raw peanuts or groundnuts is significant in boosting memory power and improving the brain function.

Recommendation Intake of Eating Raw Groundnuts

Yes, we can safely consume raw groundnuts. However, we should be aware of the possibility of groundnuts may take in a little aflatoxin. It is a kind of toxin which may affect the function of liver. Therefore, we should consider the amount of raw groundnuts intake.

For example, we can take a handful of raw groundnuts a few times a week to get the health benefits of eating raw groundnuts. You can also add the raw groundnuts into vegetable salad or combine them with dried fruits. The combination between groundnuts and dried fruit may give you the benefits of Health Benefits of Nuts and Dried Fruit.

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Kategori : Nuts