Pass the PB! 4 Health Benefits of Peanuts

Peanuts often get a bad rap for being high in calories and fat – but the reality is that they are great for you, in proportion. If you need a bit of a boost and some new food in your life, check out what peanuts can offer.

1. Amazing Antioxidants

We look to dark-colored fruits and veggies as a source of antioxidants – but peanuts come out on top too. Adding peanuts to a meal already high in antioxidants (such as a nice salad) can help you to get more out of your diet. Interestingly, recent studies have shown that roasting peanuts can help to enhance antioxidant levels, increasing the amount of p-coumaric acid by up to 22%.

2. Help Your Heart

The high antioxidants found in peanuts can be the key to unlocking your heart’s health. Increasing the amount of peanuts in your diet can help to reduce the risk of coronary disease – with studies showing that each serving per week can cut the risk by more than 8% (up to four times per week).

3. Stop Strokes

Commonly found in dark red fruit, grapes and wine, peanuts are also a source of the flavonoid resveratrol. This handy compound can help to improve blood flow to the brain by encouraging the release of nitric oxide, which helps to relax blood vessels and encourage healthy blood flow.

It should be noted, however, that the concentration of resveratrol found in peanuts is significantly less than that found in wine and other foods. That being said, including peanuts as a regular part of your diet can help to improve your circulation.

4. Gallstone Relief

Gallstones are a common complaint, especially among women. So an easy fix is to include some peanuts or healthy peanut butter in your diet. Just one ounce of peanuts or two tablespoons of peanut butter each week can reduce the occurrence of gallstones by 25%.

What about the Fat?

Although peanuts offer a ton of health benefits, most of us avoid them for fear of gaining weight. The surprising thing is that several studies have indicated that regularly eating peanuts can reduce the risk of weight gain. Just having a single serving of nuts a few times a week could reduce your risk of gaining weight by more than 30%.


Like everything, consume peanuts in moderation. If you prefer nut butter, look for brands that don’t add sugar (extra calories). Feel free to roast your peanuts, and add them to just about anything: baked goods, oatmeal, cereal, soups, salads, etc.

We Love PB!

At 22 Days Nutrition, we love peanut butter! Enjoy it in one of our protein bars, like our bestselling bar, PB+Chocolate Chip Nirvana (with 20g of plant-protein). And coming soon to Target – our NEW bars, Chunky Peanut Butter and Peanut Butter Chocolate Chip (each with 15g of plant-protein), available  April 9.