Peanut oil contains considerable amounts of phytosterols, which impair the absorption of cholesterol from your digestive tract ( 16, 20). Found in plant seeds, including nuts, phytic acid may impair the absorption of iron and zinc from peanuts and other foods eaten at the same time ( 19). A class of antioxidant polyphenols, isoflavones are associated with a variety of health effects ( 18). A powerful antioxidant that may reduce your risk of cancer and heart disease, resveratrol is most notably found in red wine ( 17). This polyphenol is one of the main antioxidants in peanuts ( 14, 16).

Most of the antioxidants are located in peanut skin, which is eaten only when peanuts are raw ( 15). In fact, they’re as rich in antioxidants as many fruits ( 14). Peanuts contain various bioactive plant compounds and antioxidants. These include biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium. Peanuts are an excellent source of many vitamins and minerals. An essential dietary mineral with various important functions, sufficient magnesium intake is believed to protect against heart disease ( 13).

Peanuts are a good source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues. It helps your body’s cells convert carbs into energy and is essential for the function of your heart, muscles, and nervous system. One of the B vitamins, thiamine is also known as vitamin B1. A powerful antioxidant, this vitamin is often found in high amounts in fatty foods.

A trace element, manganese is found in drinking water and most foods. Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important during pregnancy ( 12). It has been linked to a reduced risk of heart disease ( 11). Also known as vitamin B3, niacin has various important functions in your body. Deficiency may have adverse effects on heart health ( 10). A dietary trace mineral, copper is often low in the Western diet. Peanuts are one of the richest dietary sources of biotin, which is important during pregnancy ( 8, 9). Peanuts are an excellent source of various vitamins and minerals, including ( 6):

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