Peanuts: uses and nutritional benefits

Peanuts are part of the Fabaceae family, in other words, legumes (just like lentils, chickpeas or flageolets). You may find it confusing, but few people think of eating mogettes as an aperitif or a red bean sandwich with jam. However, they are indeed legumes, we rather speak about oleoproteaginous. They are, in fact, rich in proteins and lipids. Peanuts are the fruit of the peanut, a plant native to South America. They are born underground protected by their pods. This particularity explains the many nicknames given to peanuts: ground pea, ground pistachio, ground cocoa, etc. Peanuts can be eaten in a variety of preparations: peanut oil, peanut butter, satay sauce, roasted and salted, or raw. All these variations allow us to benefit from their nutritional qualities: they are rich in fiber, manganese, phosphorus, potassium, selenium, zinc, vitamins B1, B3, B9, phytonutrients, etc. Its nutritional richness gives it various properties. Studies have shown that regular consumption of peanuts helps to reduce blood pressure, the risk of coronary and ischemic diseases and better weight management. Latin name: Arachis hypogaea L. Botanical family: Fabaceae. Part used: Seed.

Recommended consumption

Because of the energy density of Peanuts and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. In a classic cure or for pleasure, a portion of Peanut is estimated at 15 g per day, which represents between 5 to 10 peanuts in shell per day.

In what form?

To make the most of their benefits, you can use them :

  • Whole
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to facilitate their intake:

  • Dessert
  • Aperitif
  • Dish
  • Only
  • Mixed with other dried fruits
Precautions for use
  • Allergen : Peanuts, traces of Soya, nuts and Sesame.

Health Nutrition Benefits

15g of Peanuts contain a significant portion of the Population Nutritional Reference (PNR) of the following nutrients:Manganese, Fiber. They also contain, to a lesser extent, Protein, vitamin B1, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin E, the Copper, the Magnesium, the Phosphorus, Potassium and Zinc.

As such, Peanuts can complement your healthy and varied diet.


Peanuts contribute to the overall health of our body. First of all, they are a source of antioxidants: vitamin E, copper, manganese, selenium, zinc, isoflavonoid, phenolic acid, etc. In addition, peanuts are rich in protein, lipids, fiber and low in carbohydrates. The winning combo to limit the abrupt rise in blood sugar, which reduces the potential storage of fat and does not induce hypoglycemia reaction (which is accompanied by the feeling of hunger).

Finally, their richness in fibers and phytonutrients (stilbene and phenolic acids in particular) respectively reduce the absorption of cholesterol contained in food and fight against the oxidation of cholesterol already present in our body. This combination favors the reduction of cholesterol levels and the risks of appearance and aggravation of atheromatous plaques.

Cardiac system

Peanuts are a heart-healthy ingredient. Vitamin B1, which is present in large quantities in peanuts, promotes the proper functioning of the heart. In addition, peanuts are naturally low in sodium and high in potassium, which keeps blood pressure at a normal level. However, be careful when choosing peanuts: if they are roasted, the vitamin B1 content decreases. If they are salted, the sodium content increases, which will contribute to increase the blood pressure.

Muscles and joints

Peanuts are naturally rich in proteins. These are necessary for muscle anabolism and muscle function. Moreover, this super nut is a carrier of copper and manganese, both of which are involved in the synthesis of connective tissue: the support tissue of our body.

Nutritional properties

Main properties

  • Hypocholesterolemic (polyunsaturated fatty acids, fiber, phytosterols): peanuts are rich in fiber and phytosterols. These two elements reduce the absorption of dietary cholesterol. In addition, peanuts contain polyunsaturated fatty acids, particularly linoleic acid and alpha-linolenic acid. These essential fatty acids are known for their cholesterol-lowering and triglyceride-lowering properties.
  • Contributing to energy metabolism (copper, magnesium, phosphorus, vitamin B1, vitamin B9, zinc, vitamin B3, vitamin B5, vitamin B6, lipids): peanuts are excellent general stimulating nuts. In fact, most of the energy is of lipidic origin, the macronutrient with the highest energy yield. In addition, peanuts provide no less than 10 micronutrients, at high levels, which are essential for energy metabolism.
  • Antioxidant (copper, manganese, selenium, vitamin B9, vitamin E, zinc, vitamin B6): peanuts protect against free radicals that form naturally in our bodies, thanks to its antioxidant micronutrients and phytonutrients.
  • Glycemic control (protein, fat, fiber, carbohydrates): peanuts balance the glycemic load of meals. They are low in carbohydrates, especially simple sugar, which tend to increase the glycemic load. In addition, the presence of fat, protein and fibre reduces the speed of absorption of sugar, thus reducing the glycemic index of peanuts.

Secondary property

  • Participating in bone growth (proteins, magnesium, manganese, phosphorus, zinc): peanuts contribute to the solidity of the skeleton, due to the minerals and trace elements that compose it. Manganese and zinc stimulate bone growth, magnesium and phosphorus are minerals that constitute the bone mineral matrix. Not to mention the proteins that form the protein framework of the bone.

Nutritional values

*Recommended Daily Allowance

Learn more about the plant : Peanut

The peanut is a herbaceous plant of the Fabaceae family, about 20 cm to 1 m high. It is mainly grown in South America, Africa and Asia. Its round leaves show its small yellow flowers. After fertilization, the organ supporting the flower curves towards the ground to transform into a pod, which contains two to three seeds: the Peanuts. Peanuts are therefore born in the ground, which explains their nicknames "ground nuts" or "ground pistachio".

Did you know that?

Throughout the ages, the appeal of the peanut has evolved greatly. Its name tells us a lot about its origin: the peanut comes from the Nahuati word for "earth cocoa". The Nahuati is a group of South American languages: the cradle of the Peanut is therefore South American.

Before the Civil War (which took place in the United States for those who did not go to school), the Peanut was seen as a regional, southern food with no more interest. With technological advances, the affection for the Peanut grew. It is available in all its forms: in oil, in butter, in confectionery, etc. This craze is such that the Peanut, in its mixed form (Peanut butter), easily enters the rations of the American armed forces during the two world wars of the early XXᵉ century. The U.S. military popularized Peanut Butter and Jelly sandwiches during military maneuvers, the rest of the world adhered.

Today, peanuts are consumed all over the world and are embedded in many cultures, so much so that the Americans have declared September 13 to be "National Peanut Day".

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