Eating Boiled Peanuts Every Day: 4 Surprising Changes Your Body Will Experience in Just Half a Year

Boiled peanuts are truly a delicious, affordable, and nutritious food.





More and more studies show that boiled peanuts, also known as boiled groundnuts, provide a wide range of health benefits, especially for the elderly. Not just a simple snack, boiled peanuts are a natural “nutrient powerhouse” that supports heart health, regulates blood sugar, fights oxidative stress, and provides essential minerals.

1. Protecting Heart Health

Peanuts are rich in unsaturated fatty acids, especially monounsaturated and polyunsaturated fats. These healthy fats help reduce “bad” cholesterol (LDL) and total cholesterol levels in the blood, thereby lowering the risk of atherosclerosis and heart disease.

Assoc. Prof. Dr. Nguyen Thi Lam (former Deputy Director of the National Institute of Nutrition) explained: For the elderly, adding foods rich in unsaturated fatty acids such as boiled peanuts helps reduce blood clots, increase vascular elasticity, and prevent high blood pressure.

2. Supporting Blood Sugar Control

With a low glycemic index (GI) and high fiber content, boiled peanuts slow down digestion, helping to stabilize post-meal blood sugar. Clinical studies show that elderly diabetics who eat moderate amounts of boiled peanuts daily can significantly lower post-meal blood sugar and improve insulin sensitivity. This is especially important in preventing complications affecting the eyes, kidneys, and cardiovascular system.

3. Antioxidant Effects & Slowing Aging

As people age, the body’s antioxidant capacity decreases, leading to free radical buildup and accelerated aging. Boiled peanuts contain high levels of vitamin E and polyphenols—powerful natural antioxidants that neutralize free radicals, protect cells, and reduce the risk of chronic diseases.

Dr. Truong Hong Son (Director of the Vietnam Institute of Applied Medicine) noted: “Polyphenols and vitamin E in peanuts not only act as antioxidants but also strengthen the immune system, which is very beneficial for older adults with weakened immunity.”

4. Providing Essential Minerals

Boiled peanuts are a rich source of zinc, iron, copper, magnesium, and other trace elements.

• Zinc supports immune function.

• Iron helps oxygen transport and prevents anemia.

• Copper supports red blood cell production.

• Magnesium helps regulate blood pressure and heart rhythm.

Adequate intake of these minerals is especially important for the elderly, who are more prone to nutritional deficiencies due to poor appetite or reduced absorption.

⚠️ Things to Keep in Mind

Although healthy, boiled peanuts should be eaten in moderation to avoid weight gain or indigestion. People with peanut allergies should be cautious. Additionally, peanuts must be carefully selected—moldy peanuts should be discarded to prevent aflatoxin contamination, a toxin linked to liver cancer.

With their abundant nutrients, boiled peanuts deserve a place in the diet of older adults. Maintaining a moderate daily intake, combined with a balanced diet and healthy lifestyle, can improve overall health, enhance quality of life, and even extend longevity.