Should Men Eat Peanuts?
Known for its salty and savory flavor, peanuts are a popular snack and a versatile ingredient used to make peanut butter, baked goods, smoothies, sauces, and more.
It’s also incredibly nutritious, with a healthy dose of magnesium, folic acid, and vitamin E in each serving (
However, despite its impressive nutritional profile, many may wonder if this salty staple can help or harm health, especially for people assigned to birth males (AMABs).
This article takes a closer look at the research to determine whether AMAB people should eat peanuts.
Peanuts are a great source of protein, containing over 7 grams in each 1 ounce (28 gram) serving (
Protein is important for growth and development, as well as for wound healing, tissue repair, immune function, and more (
It’s also crucial for increasing strength and supporting muscle growth, especially when paired with resistance training (
According to one study, taking a peanut powder supplement increased muscle mass and strength in older people when combined with resistance training (
Another study of 65 overweight and obese men found that consuming peanuts as part of a low-calorie diet increased fat burning and decreased body fat (
Summary
Peanuts are high in protein, which can increase muscle mass and improve body composition.
Heart disease is a serious problem that is particularly common in men (
Diet plays a key role in heart health, and certain foods, including peanuts, have been shown to decrease several risk factors for heart disease (
Peanuts are high in polyunsaturated fats like linoleic acid. Studies show that replacing carbohydrates or saturated fat in your diet with polyunsaturated fat may lower your risk of developing heart disease (
One review found that consuming peanuts and tree nuts at least twice a week was associated with a 13% lower risk of heart disease (
Other studies show that eating peanuts can increase HDL (good) cholesterol levels, which may also benefit heart health (
Summary
Peanuts are high in polyunsaturated fat and may be linked to a lower risk of heart disease, which may be especially beneficial for men and other men assigned at birth.
Peanuts are loaded with arginine, an amino acid that is converted to nitric oxide. Nitric oxide is a compound that helps dilate blood vessels to improve blood flow and circulation (
Studies show that arginine supplements can help treat mild to moderate erectile dysfunction (
Other test-tube and animal studies have shown that arginine can improve semen quality, increase libido, and increase testosterone levels (
Peanuts are also a good source of resveratrol, an antioxidant that has also been shown to promote sexual health in men (
According to some human and animal studies, resveratrol may also improve sperm quality and erectile function (
Nonetheless, since most studies focus on the individual compounds found in peanuts, more research is needed to determine whether peanuts specifically affect sexual function.
Summary
Peanuts are rich in arginine and resveratrol, two compounds that can support several aspects of sexual function.
Peanuts are delicious, versatile, and full of a long list of important nutrients.
They may also offer several benefits specifically for AMAB people and could help promote muscle growth, support heart health, and improve sexual function.
Therefore, all genders can benefit from peanuts as part of a healthy and balanced diet.
