In many African homes, peanuts aren’t just a snack — they’re a staple. Whether it’s in peanut soups, stews, sauces, or paired with fermented cassava (gari), groundnuts (also known as Arachis hypogaea) show up in countless delicious, nutrient-dense ways.
And in our house? Peanut butter veggies are now a firm favourite. A dollop of nutty richness turns simple greens into something hearty and comforting — and the best part? It’s good for you too.
Here is why many African households eat peanuts:
1. You Feel Full for Longer
Peanuts are naturally high in protein (25.8g/100g) and fiber (8.5g/100g). When cooked into your meal — like in stews or with root vegetables — they help slow down digestion and keep you satisfied for hours.
This is especially helpful for people trying to manage weight, blood sugar, or snacking habits.
Meals rich in protein and fiber signal your brain that you're full and nourished, reducing cravings and keeping your energy steady. Adding peanut sauce to veggies makes the meal more complete, both in taste and satiety.
2. They Help You Absorb More Nutrients
Peanuts are rich in healthy fats (49.2g/100g). These fats help your body absorb fat-soluble vitamins like A, D, E, and K — essential for skin health, immune function, and hormone balance.
That means if you’re eating dark leafy greens, squash, or tomatoes with a peanut-based sauce, you’re actually helping your body get more out of those veggies. It’s a simple, powerful combo that turns a traditional meal into a nutrient delivery system.
3. Energy That Lasts
With a well-balanced mix of carbohydrates, protein, and fat, peanuts give your body a steady release of energy. They’re the original “slow burn” food — helping you feel energized without crashing later.
Unlike sugary snacks or refined carbs, which spike blood sugar and then drop, a peanut-enriched meal keeps you going longer. Whether you’re doing physical work, running errands, or just need to stay sharp throughout the day, peanuts deliver lasting fuel.
4. Good for Your Heart and Mind
Peanuts contain powerful minerals like:
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Magnesium (168mg) – supports muscle recovery and nerve function
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Phosphorus (376mg) – helps build strong bones and teeth
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Potassium (705mg) – helps control blood pressure and muscle contractions
These minerals are vital for heart health, especially as we age or manage stress. On top of that, peanuts contain natural compounds like resveratrol, known to support brain function and reduce inflammation. It’s more than comfort food — it’s heart and mind nourishment in every bite.
5. Nutrient-Dense and Accessible
Peanuts provide Iron (4.58mg) and Zinc (3.27mg) — two nutrients many women don’t get enough of. Iron supports healthy blood, while zinc helps with immunity, skin repair, and hormonal balance.
Getting these nutrients from food — instead of only supplements — helps with absorption and long-term health. If you're vegetarian, pregnant, breastfeeding, or just trying to improve your nutrient intake, including peanuts in your meals is a smart, affordable step.
If you’re trying to build healthier habits without abandoning your roots, check out my blog post: 14 Healthy African Recipes for Women with Healthy Habits.These are meals you’ll actually want to eat — full of flavour, tradition, and wellness.
Current scientific evidence supporting the traditional medicinal uses of peanuts
While traditional uses of the peanut are rich and varied, modern science is just beginning to catch up in validating them. Several peer-reviewed studies have confirmed that peanut skins are rich in polyphenols — especially proanthocyanidins — which offer strong antioxidant, anti-inflammatory, and even antimicrobial properties. One study found that peanut skin extract was effective against a range of pathogens, suggesting potential use in infection control.
Peanuts also contain resveratrol, a compound linked to cardiovascular protection and possible anti-cancer effects. Nutritionally, they’re high in protein (25.8g per 100g), healthy fats, and magnesium — all of which support metabolism, hormone regulation, and immune health.
Conclusion
Peanuts are more than a spread on toast. In African kitchens, they’re part of the story — nourishing, affordable, and packed with power.
There’s a reason our ancestors added them to soups, stews, sauces, and snacks — not just for taste, but for what they do for the body. We don’t need to reinvent wellness. Sometimes, it’s about reconnecting with the food systems we already have.
References:
https://www.scirp.org/journal/paperinformation?paperid=35240
https://www.researchgate.net/publication/318998242_Characterization_of_antioxidant_and_antimicrobial_properties_of_spray-dried_extracts_from_peanut_skins
https://www.foodandnutritionjournal.org/volume12number3/evaluation-of-anti-oxidant-and-anti-bacterial-effects-of-resveratrol-enriched-polyphenols-from-peanut-skin/