Daily peanut consumption may help improve memory and support brain health, study suggests

Peanuts, also known as groundnuts, may offer benefits beyond their nutritional value. Research has linked their consumption to improvements in memory, potentially through mechanisms involving blood sugar regulation and the way neurons use glucose.

Food microbiologist Manuel Manzano explains that peanuts contain arginine, an amino acid that can promote the dilation of blood vessels. This effect may help support healthy blood pressure when peanuts are consumed regularly as part of a balanced diet.

Peanuts also contain healthy fats and fiber, which contribute to satiety and support gut health by encouraging the growth of beneficial intestinal bacteria.

A commonly recommended serving is about 25 grams per day, roughly a handful of shelled peanuts. Natural or dry-roasted varieties without added salt or oil are preferable.

How peanuts may benefit the brain

One of the nutritional advantages of peanuts is their low glycemic index, meaning they generally have a limited effect on blood glucose levels compared with high-glycemic foods.

Manzano points to research exploring the relationship between peanut consumption, insulin sensitivity and memory. He explains that when insulin resistance affects neurons, their ability to use glucose may be impaired, potentially affecting memory.

“Basically, what peanuts do is improve insulin sensitivity in our neurons,” Manzano said, describing the proposed relationship between glucose metabolism and cognitive function.

A study published in Clinical Nutrition in 2025, referenced by the source article, reportedly found that consuming roasted peanuts with their skins was associated with improvements in verbal memory and the ability to retrieve information in both older adults and younger people.

However, these findings should not be interpreted as proof that peanuts prevent memory loss or treat cognitive disorders. Further research is needed to establish the extent of the benefits and the mechanisms involved.

Other potential health benefits

Peanuts provide healthy fats, protein and fiber, making them a filling snack that can fit into a balanced diet. Their arginine content may also contribute to blood vessel function, although they should not be considered a substitute for treatment for high blood pressure.

Their fiber content can support the gut microbiome by providing material that beneficial intestinal bacteria can use.

Precautions and possible drawbacks

Despite their nutritional benefits, peanuts are calorie-dense. A 100-gram serving contains approximately 567 to 570 calories, so portion size matters, particularly for people managing their energy intake.

Peanuts also contain compounds such as phytates and tannins, which can affect nutrient absorption. Some people may experience digestive discomfort or gas after eating them.

Salted or heavily processed varieties may contain substantial amounts of sodium and added fats. Choosing unsalted, natural or dry-roasted peanuts is generally a better option.

People with peanut allergies should avoid them because reactions can be severe.

Overall, peanuts can be a nutritious addition to the diet, but their potential benefits for memory and cardiovascular health depend on the broader dietary pattern and should not be overstated.