Peanuts are one of America's most popular foods. They're found throughout tropical and warm regions of the world and are grown on approximately 42 million acres worldwide in 2011. Though they're high in calories, peanuts also serve as an excellent source of protein, nutrients and monounsaturated fats. They can be a excellent part of a well-balanced diet.
Protein
According to the Food and Drug Administration, a 1-oz. handful of peanuts provides seven grams of protein and adds about 180 calories to your diet. Peanuts are legumes, and they have more protein than any other legume or nut you could eat. Furthermore, they contain plant-based proteins, which are healthier than animal-based proteins because they contain fiber and bioactives.
Protective Nutrients
According to The Peanut Institute, peanuts are rich in a number of components that protect against chronic disease. Individuals that consume peanuts for at least three weeks benefit from achieving recommended blood magnesium levels. Additionally, peanuts provide an excellent source of vitamins and minerals like vitamin A, vitamin E, folate, magnesium, zinc, iron and calcium. Peanuts also have high levels of the amino acid arginine, which is beneficial for decreasing blood pressure. Phytosterols found in peanuts can help reduce and regulate cholesterol levels, and they can help to reduce your risk of cancer.
Fats
Half the fats in peanuts are monounsaturated fats. Monounsaturated fats are considered healthy fats; they can also be found in olive oil and avocados. Approximately one-third of the fat in peanuts comes from polyunsaturated fats, which are also healthy fats. Peanuts are low in trans fats and unsaturated fats, which are bad for your health and are most often found in animal products. By eating healthy fats like those found in peanut butter instead of animal fats, you can reduce your risk of cardiovascular disease.
Fiber
Peanuts are a rich source of fiber -- over one-third of the carbohydrates in peanut butter come from fiber. Fiber can reduce your risk of some forms of cancer, lower your bad cholesterol and reduce your risk of cardiovascular disease. Fiber also helps to make you feel satisfied after eating. Peanuts are also a good source of folic acid and are naturally low in sodium.
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