Peanuts are one of the world’s favorite foods—nutritious, affordable, and incredibly versatile. In Brazil, they’re stars in beloved treats like paçoca, pé-de-moleque, cakes, and traditional festive desserts. But beyond their rich, toasty flavor, peanuts offer a range of surprising effects on the body that many people don’t know about. Some are beneficial, while others require caution.
If peanuts are part of your daily routine—or if you’re thinking about adding them—this guide explains exactly how they can influence your health.
Why Peanuts Are Worth Your Attention
Though most people think of peanuts as nuts, they’re actually legumes, originally from South America. What makes them stand out nutritionally is their dense concentration of essential vitamins, minerals, and healthy fats.
Peanuts are packed with:
High-quality plant protein
Heart-healthy monounsaturated fats
Vitamins A, B6, and E
Minerals such as calcium, iron, and phosphorus
Lecithin, amino acids, carotenoids, and choline
Together, these nutrients support heart health, energy metabolism, brain function, and cell repair. In recent years, studies have linked regular peanut consumption to lower cholesterol, reduced cardiovascular risk, better appetite control, and protection against certain diseases.
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Top Health Benefits of Eating Peanuts
1. They Keep You Full Longer
If you’re constantly battling mid-morning hunger, peanuts may be your secret weapon. Their combination of protein, fiber, and healthy fats slows down digestion, helping regulate appetite and steady your energy levels.
Adding a small serving of peanuts—or a tablespoon of peanut butter—to your breakfast can keep you satisfied for hours. Nutritionists often suggest peanuts as a smart snack because they curb cravings without the blood-sugar spikes caused by processed foods.
2. They Help Stabilize Blood Sugar
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