Groundnut oil, or peanut oil, is extracted from the pressing of peanuts. It is equally popular in India, China, Nigeria, and the United States for its culinary applications. In India, it is generally used at home for frying, cooking vegetables, and preparing sweets. It has a neutral flavor and a high smoke point. These two features are the main reasons Indian housewives prefer it. Being from South America, the oil then made its way to the rest of the world through trade. Today, both refined and cold-pressed oils are very popular in India. But cold-pressed oil is even better. It keeps more nutrients because it is made without heat or chemicals. Many also apply it to skin and hair. Now, let’s see how this oil benefits your health.
Nutritional Facts of Groundnut Oil
Groundnut oil has many nutrients that your body needs. In 100 grams of it, you get:
- 884 calories
- 100 grams of fat
- 17 grams of saturated fat
- 46 grams of monounsaturated fat
- 32 grams of polyunsaturated fat
- 15.7 mg vitamin E
- 206 mg phytosterols
- 32 grams omega-6 fatty acids
It contains mostly healthy fats. Vitamin E acts like a shield for your cells. Phytosterols prohibit bad cholesterol from entering your bloodstream. Omega-6 fatty acids coordinate several useful activities within the body.
Groundnut oil replaces bad fat with good fat, which is why the body functions better. My health experts also advise using this oil for cooking.
Is Groundnut Oil Good for Health?
Nothing is safe when it exceeds the limit. Similarly, groundnut oil is very good if used in moderation, but might harm your body if the amount exceeds the general limits. This oil is really good for the heart; it supports the immune system, skin, and hair betterment, also protects the brain, and helps maintain a healthy weight. The joint support factor is the major reason why most people prefer groundnut oil over other cooking oils.
Groundnut Oil Supports Heart Health
Heart disease is increasing in India. Most of the cooking oils contain unhealthy fats that lead to several heart diseases. The saturated butter and ghee contribute to bad cholesterol, which clogs up blood vessels and causes heart attacks.
Groundnut oil has monounsaturated fat that decreases bad cholesterol and increases good cholesterol. This keeps the heart strong and allows blood flow freely.
According to one study, replacement of fat of an inferior quality with good fat reduces the risk of heart problems by 19%. That means nearly one out of five heart cases may be avoided just by switching to better fats like this one. The phytosterols in groundnut oil also stop some cholesterol from entering your blood, which keeps your arteries clear.
Groundnut Oil Helps Control Blood Sugar
Groundnut oil may also help control blood sugar levels. It's healthy fats help your body respond better to insulin. This keeps sugar levels steady.
Research has suggested that the intake of monounsaturated fats further preserves blood sugar control. A heavy carbohydrate meal increases the blood sugar drastically, but groundnut oil does not let that spike happen. This oil is great for those with diabetes or at-risk individuals. A blood sugar crash might also make you sleepy.
When you take just 100 grams of peanut oil, you almost get your full daily need of vitamin E. Because of this, your skin stays soft. It can also help reduce wrinkles. Even better, it protects your skin from sun damage.
It Strengthens Immunity and Skin
Peanut oil does a lot for your body. It gives you vitamin E, which is very important. This vitamin helps your cells stay safe. It also keeps your skin fresh and healthy. It also makes your immune system stronger.
Just 100 grams of peanut oil could fulfill the daily need of vitamin E. Because of this, your skin stays soft. It can also help reduce wrinkles. It even protects your skin from sun damage.
As your immune system gets stronger, you can fight off colds and other common sicknesses more easily. That means you feel better more often.
There’s more. If you use groundnut oil often, it may help your wounds heal faster. It also keeps your skin looking young and smooth.
Groundnut Oil Promotes Hair Health
Many people apply groundnut oil directly to their hair. The vitamin E in it improves blood flow to your scalp. This makes your hair roots stronger.
Peanut oil has many minerals. One of them is omega-6 fatty acids. These help protect your hair. They stop it from drying out and flaking. If you use this oil on your hair often, it may help reduce hair fall. It can also fight dandruff and make your hair shiny.
You can also give yourself a nice head massage with this oil. It feels very relaxing. After the massage, you may sleep better, too. When you sleep well, your hair becomes even healthier.
Groundnut Oil Fights Free Radicals
Every day, your body fights bad particles called free radicals. These can harm your cells. Over time, they may cause cancer, aging, or brain problems.
Peanut oil has vitamin E and resveratrol. These are strong antioxidants. They fight the free radicals and protect your body.
Some studies even say that resveratrol may help lower the risk of some cancers, like colon cancer and breast cancer. It might be the brain-cell protector, which in turn lessens the memory issues faced when one is older.
The health benefits it contains may help keep away some serious health issues when applied daily.
It Supports Brain Function
The brain requires good fats for any kind of healthy functioning. In groundnut oil are found omega-6 fats and vitamin E are found, which promote brain health. If we look into the research, it tells us that people who receive their doses of vitamin E may retain better memory with aging. These nutrients also work to keep brain cells healthy and improve brain function. If you apply this oil regularly, it will keep you cognitively sharp and physically fit even in your old age.
Groundnut Oil Helps Manage Weight
Groundnut oil can assist in weight maintenance if used correctly, despite its fatty nature. There are healthy fats in it that encourage a feeling of fullness. So, you consume less food later. In one study, people who ate good fats, like the ones in this oil, lost more weight. They also had better metabolism. So, if you eat balanced meals and control your portions, this oil can help you lose weight, too.
It Eases Joint Pain
Joint pain becomes more common with age. Groundnut oil has natural compounds that lower swelling and pain in your joints. Some even apply it to certain parts for quick relief from pain. This will probably help if you are suffering from arthritis or stiffness. Massage and diet with this oil may help alleviate pain and augment movement.
How Much Should You Use?
You don’t need much to get its benefits. One or two tablespoons per day are enough for cooking. Choose cold-pressed or filtered oil for the best nutrients. Avoid reusing the oil many times for frying. Always store it in a cool, dark place to keep it fresh.
Summary
Groundnut oil does more than just a cooking oil. It gives your body many nutrients that protect your heart, brain, skin, and much more. Daily use of peanut oil in the right amount can prove to be highly beneficial. Indians use it in cooking for health and taste.