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Groundnut Oil - Health Benefits, Uses & Side Effects

Groundnut or peanut oil is an extremely healthy oil extracted from the seeds of peanut plants.

You may get it in many varieties such as cold-pressed, refined, gourmet and blended peanut oil.

Every variant is different in terms of benefits but most people prefer using cold-pressed or refined. 

Groundnuts are famous for their health-benefiting properties. No matter which of its variants you pick, it is going to benefit your health.

However, be aware of fake products and brands, always purchase a trusted product from a trustworthy brand.

Health benefiting properties of Groundnut Oil:

Groundnut or Peanut oil contains healthy fats, Vitamin E, Vitamin K, Iron, Zinc, and Phytosterols.

Peanut oil composes a very good lipid profile. It has saturated, monounsaturated and polyunsaturated (SFA: MUFA: PUFA= 18: 49: 33) fats in healthy proportions.

“Wonderfully pleasant, sweet-flavoured peanut oil is low in saturated fats, free from cholesterol, contains essential fatty acid ( linoleic acid (omega-6)) making it one of the healthiest cooking oils.”

Health Benefits & Uses of Groundnut Oil:

  • Fights Bad Cholesterol

Peanut or Groundnut oil is rich in fatty acids and healthy fats that are very important in keeping the high cholesterol levels low.

It is very rich in monounsaturated fatty acids like oleic acid that lower the LDL (bad cholesterol levels) and increase the HDL (good cholesterol levels).

Groundnut oil should be regularly consumed by people who have a genetic background of heart diseases. This oil prevents the risks of getting heart diseases including stroke and attacks.

  • Contains Antioxidants

Groundnut oil is so healthy that it contains resveratrol, an antioxidant, that is very crucial in protecting us from various chronic diseases.

Studies explain how adding antioxidant-rich oils in your cooking can fight the free radicals damage and oxidative stress too.

You can also prevent yourself from the risk of cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.

  • Reduces Blood Vessels Damage

Plaque deposits and toxins damage our blood vessels and do not let them expand and contract to supply blood to various organs of our bodies.

However, if this is not treated at the right time, we may fail to protect our heart and brain functions. Resveratrol in Groundnut Oil can protect your blood vessels from plaque deposits and toxins.

It reduces the activity of angiotensin which is a hormone that prevents blood vessels to contract and causes your blood pressure to rise.

  • Rich in Vitamin E

Groundnut Oil contains a good amount of Vitamin E. This vitamin is also known as an antioxidant that maintains your cellular and skin health always.

Groundnut Oil is often said to be good for your skin, hair, heart and overall health due to its richness in Vitamin E.

Vitamin E is also very useful in fighting various damages caused by free radicals damage in our bodies.

  • Controls High Blood Sugar Levels

WebMD explains how studies have explained that consuming unsaturated fats from groundnut oil can improve blood sugar levels in some individuals who have diabetes. 

It is also said that consuming polyunsaturated fats instead of saturated fats can be very healthy as they improve the production or secretion of insulin in your pancreas, reduce insulin resistance and control spike in sugar levels.

  • Slows/Reverses Cognitive Disorders

When free radicals and toxins get accumulated in your brain, they prevent the neurotransmitters from carrying certain messages and storing them.

This results in brain or memory decline also called cognitive decline or disorders. Many adults, as well as the elderly, suffer from memory loss due to toxins.

Resveratrol in Groundnuts and their oil can prevent the free radicals from affecting the neurons and neural activity in your brain.

Consuming Groundnut Oil regularly can help you control and prevent cognitive disorders such as dementia, Parkinson’s and Alzheimer’s.

  • Anti-cancer

Recent studies have focused on the potential of arginine in the treatment of AIDS, cancer, and other diseases linked to a depressed immune system.

Arginine helps to detoxify the liver by neutralizing the effects of ammonia and other toxic substances in the body. Peanuts have the highest level of arginine among foods (USDA SR-21).”

Many other antioxidants and amino acids present in peanuts and their oil can prevent dangerous diseases.

  • Skin Care

People who love their skin should definitely eat groundnut oil for its Vitamin E and amino acids content.

The medicines or creams that your dermatologists recommend usually contain the ingredients that are already present in groundnut oil.

People who consume Groundnut oil daily never have dull or patchy skin. Vitamin E helps in the production of collagen and keeps your skin shiny and glowy forever.

  • Boosts Immunity

“Oleic acid not only has basic nutritional functions, but also has many health functions, such as anti-inflammation, anti-hypertension, cardiovascular disease, and diabetes prevention,” NCBI explains how oleic acid in peanut oil can improve your overall condition by boosting your body’s natural defence mechanism.

If you often fall ill and want a boost in immunity, kindly opt for groundnut oil as it has too many health-enhancing properties.

  • Good For Hair

Vitamin E in Groundnut Oil repairs the hair follicles and saves the hair cells from dying.

It removes all toxins and helps the nutrients reach your hair cells and follicles so they can grow healthier again.

Due to fatty acids in Groundnut oil, your hair will grow faster than you think.

Side-Effects of Groundnut Oil:

Groundnut Oil is one of the healthiest edible oils we will ever have. Most people can use it in their salad dressing, frying or cooking every day.

However, some people are very sensitive to consuming groundnut oil. Take extra precaution if you’re allergic to peanuts. Some side effects include:

  • Consuming too much peanut oil can lead to consuming too many calories, which may make you fat.

  • Too much of this oil can have an opposite reaction leading to an increase in LDL cholesterol.

  • Sometimes, in rare cases, it may also lead to blockage of some arteries.

  • Some people may even have allergic reactions to groundnut oil including rashes or swelling. 

  • Consuming heated groundnut oil may increase the toxin intake, so buy a cold-pressure variant only.


The best part about this oil is that it has a longer shelf-life and can be extremely healthy if used in moderation. It is very good for your heart and brain.

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