Renowned for its distinctive salty and savory taste, the peanut (also known as moongfali in India) stands out as a beloved snack and an incredibly versatile ingredient. It is commonly used to create delicious peanut butter, enhance baked goods, enrich smoothies, and develop flavorful sauces, among other culinary delights. Beyond its delightful flavor, peanuts are packed with nutrition, offering a significant amount of essential nutrients such as magnesium, folate, and vitamin E with each serving. This nutrient density contributes to their popularity in various diets worldwide. Despite their impressive health benefits, there is often curiosity about the impact of peanuts on overall health, particularly for individuals assigned male at birth (AMAB). This article delves into existing research to explore whether incorporating peanuts into the diet is advisable for those in this category.

Rich in Protein

Peanuts (moongfali) serve as an excellent source of protein, delivering over 25 grams in every 100-gram serving. This nutrient plays a vital role in various bodily functions, including growth and development, wound healing, tissue repair, and bolstering the immune system. Furthermore, protein is essential for enhancing strength and promoting muscle growth, especially when combined with resistance training routines.

Research has shown that supplementation with peanut powder can significantly boost muscle mass and strength in older adults when incorporated into resistance training programs. In a separate study involving 65 men facing overweight and obesity, it was revealed that including peanuts as part of a calorie-restricted diet not only enhanced fat burning but also contributed to a reduction in body fat percentage. Thus, peanuts, with their high protein content, can effectively support muscle growth and improve overall body composition.

Promote Cardiovascular Wellness

Cardiovascular disease is a significant health concern that is particularly prevalent among men. Nutrition plays a crucial role in maintaining heart health, and certain foods like peanuts (moongphali) have been found to lower various risk factors associated with heart disease. Rich in polyunsaturated fats, such as linoleic acid, peanuts can be a heart-healthy addition to your diet. Research indicates that substituting carbohydrates or saturated fats with polyunsaturated fats might lower the likelihood of developing heart-related issues. A comprehensive review highlighted that consuming peanuts and tree nuts at least twice weekly correlates with a remarkable 13% reduction in the risk of heart disease. Furthermore, additional studies suggest that regular intake of peanuts may enhance levels of HDL (high-density lipoprotein) cholesterol, further supporting cardiovascular health. Given their high content of polyunsaturated fats, peanuts could be associated with a reduced risk of heart disease, which appears particularly advantageous for men and those assigned male at birth.

May Enhance Sexual Function

Peanuts, often referred to as moongfali in India, are rich in arginine, an amino acid that gets converted into nitric oxide. This essential compound plays a crucial role in dilating blood vessels, which significantly enhances blood flow and circulation throughout the body. Research indicates that arginine supplements might be effective in treating mild to moderate cases of erectile dysfunction.

In addition to this, various test-tube and animal studies suggest that arginine may improve semen quality, enhance libido, and even boost testosterone levels. Furthermore, peanuts are a noteworthy source of resveratrol, a powerful antioxidant known to support male sexual health. Evidence from both human and animal studies indicates that resveratrol could also improve sperm quality and erectile function.

However, it’s important to note that since most research has concentrated on the individual compounds found in peanuts rather than the whole food itself, additional studies are required to comprehensively understand the direct impact of peanuts on sexual function. Overall, with their high levels of arginine and resveratrol, peanuts may contribute positively to various aspects of sexual health.

The Bottom Line

Peanuts are not only tasty but also incredibly versatile, packed with a diverse range of essential nutrients that contribute to overall well-being. They may provide a variety of advantages, particularly for AMAB individuals, including promoting muscle growth, supporting cardiovascular health, and enhancing sexual function. This means that peanuts can be a delightful addition to a healthy and balanced diet for everyone, regardless of gender.