How Peanuts May Help Slow Aging: Scientific Insights Unveiled

A handful of ordinary peanuts might quietly serve as a “natural remedy” for slowing the aging process. In recent years, research exploring the relationship between diet and healthy aging has gained increasing attention. A recent study from the University of Barcelona in Spain suggests that regular consumption of roasted peanuts with skins may help delay cellular aging. This discovery not only reveals potential anti-aging mechanisms of peanuts but also offers new ideas for optimizing our daily dietary habits. So, what gives peanuts this seemingly “magical” power, and how should we consume them to maximize their benefits?

A Daily Handful of Peanuts May Help Delay Aging

Researchers from the University of Barcelona recruited 58 healthy adults aged 18 to 33 and randomly divided them into three groups:

• One group consumed 25 grams of roasted peanuts with skins daily;
• Another consumed 32 grams of peanut butter;
• The third consumed 32 grams of peanut oil-based products.

Telomeres, often referred to as the “biological clock,” are structures at the ends of chromosomes that shorten with each cell division. When they become too short to support normal cellular function, aging begins.

The study used quantitative polymerase chain reaction (qPCR) to measure telomere length in participants’ saliva samples. After six months, the results showed:

• Compared to the peanut oil group, the group consuming roasted peanuts with skins showed a moderate but statistically significant increase in telomere length. No notable changes were observed in the peanut butter group.
• None of the participants in the roasted peanut group experienced accelerated telomere shortening, while 22% in the peanut butter group and 38% in the peanut oil group did.

These findings suggest that daily intake of roasted peanuts with skins over six months may effectively help maintain telomere length and delay aging.

Why Peanuts May Help Slow Aging

Dietary Fiber

Chronic inflammation is a key factor in telomere shortening and aging. The dietary fiber found in whole peanuts supports intestinal motility and microbial balance, reducing inflammation in the gut and, by extension, systemic chronic inflammation—thus indirectly slowing the aging process.

Antioxidants

Oxidative stress caused by free radicals is another major driver of aging. Peanuts—especially those with red or dark skins—contain powerful antioxidants such as resveratrol, anthocyanins, polyphenols, and vitamin E. These compounds combat oxidative damage, making them valuable agents in promoting cellular longevity.

Plant-Based Protein

Peanuts provide high-quality plant protein that nourishes the body without increasing cholesterol levels. This helps reduce stress on the vascular and metabolic systems, contributing to slower aging.

Unsaturated Fatty Acids

Peanuts are rich in monounsaturated (approximately 80%) and polyunsaturated fatty acids, which are known to reduce cholesterol levels, prevent atherosclerosis, support cardiovascular health, and aid in oxidative stress resistance.

Trace Elements

Peanuts contain zinc, which supports skin health and growth; selenium, which enhances glutathione peroxidase activity with anticancer potential; and magnesium, which contributes to metabolic stability.

The Healthiest Ways to Eat Peanuts

Peanuts can be enjoyed raw, boiled, soaked in vinegar, roasted, fried, or processed into peanut butter. But which method preserves the most health benefits?

Boiled

Boiling peanuts with mild spices and a pinch of salt is a relatively healthy preparation. Although some water-soluble vitamins may be lost, the heating process improves digestibility, making them suitable for those with dental concerns.

Vinegar-Soaked

Combining peanuts with vinegar creates a balanced flavor—vinegar offsets the richness of the peanuts, and peanuts mellow vinegar's sharpness. This snack is flavorful and aids digestion, but it’s easy to overconsume, which may lead to weight gain.

Fried

Fried peanuts are high in calories, and the high-temperature frying process may produce acrylamide, a potentially carcinogenic compound. It’s best to limit consumption.

Peanut Butter

Once processed into peanut butter, peanuts lose much of their anti-aging value. The production process increases calorie density and decreases antioxidant content due to mechanical breakdown and heating, reducing its effectiveness in preserving telomere length.

Lightly Roasted with Skins

Roasting peanuts with skins preserves most of their protein, unsaturated fats, and dietary fiber. Although B vitamins are partially lost due to heat, the overall nutritional value remains high. This method also enhances flavor and texture, making it a delicious and healthy choice.

FAQs about Peanuts

Are Cashews Better than Peanuts​?

Whether cashews are better than peanuts depends on individual nutritional needs. Cashews are rich in healthy fats, especially monounsaturated fats, and are a good source of minerals like magnesium, zinc, and iron. On the other hand, peanuts are higher in protein, dietary fiber, and omega-6 fatty acids, which may help reduce "bad" cholesterol levels.

Are Peanuts A Fruit or A Vegetable?

Peanuts are classified as legumes, which makes them technically a type of vegetable. Unlike true nuts that grow on trees, peanuts grow underground and belong to the legume family, along with beans and lentils. So, while commonly thought of as nuts, peanuts are botanically vegetables.

Are Peanuts A Good Fat?

Yes, peanuts are a good fat because they are rich in healthy monounsaturated and polyunsaturated fatty acids. These types of fats can help lower bad cholesterol levels and reduce the risk of heart disease. Including peanuts in a balanced diet can support overall cardiovascular health.

Are Peanuts A Nut or Bean​?

Peanuts are not actually nuts—they are legumes, specifically a type of bean. Unlike true nuts, which grow on trees, peanuts grow underground and belong to the same plant family as beans and lentils.

Are Peanuts Easy to Digest​?

Peanuts are relatively easy to digest, mainly because they contain a high amount of monounsaturated fats, which the body can break down efficiently. In addition, the protein and fiber in peanuts help support a healthy digestive system by promoting regular bowel movements. However, it's important to eat them in moderation, as consuming too many can lead to digestive discomfort.

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