Daily Peanut Intake

Eating peanuts every day may offer several health benefits including better brain function as people grow older. Research from the Netherlands suggests that regular peanut consumption may improve the brain’s response to insulin a hormone that plays an important role in memory and the health of brain cells.

The study was conducted by researchers at Maastricht University Medical Centre. Its findings suggest that peanuts could be a useful addition to a balanced diet for older adults.

Daily peanuts may support brain health

The study included 31 healthy adults aged between 60 and 75. Participants were asked to eat 60 grams of peanuts every day  for 16 weeks.

Researchers  monitored their health throughout the study. They found that eating peanuts improved the brain’s response to insulin in certain areas of the right side of the brain.

Although insulin is best known for controlling blood sugar levels, it also plays an important role in brain health. It supports the growth and survival of nerve cells and helps with memory and other brain functions.

The researchers found that the changes occurred in brain areas associated with memory.

However the study was small, so further research is needed to confirm whether eating peanuts regularly can help protect memory over the long term.

Why are peanuts good for the brain?

Peanuts contain several nutrients that may support overall health, including:

Healthy fats

Help the body function properly and support brain health.

Fibre

Supports digestion and overall health.

Vitamins and minerals

Help the body carry out important functions.

L-arginine

An amino acid involved in several body processes that may also support brain function.

Other natural compounds

May contribute to the health benefits of peanuts. According to the researchers, the combination of these nutrients may help explain why peanuts could be beneficial for the brain.

Earlier research also found benefits for brain function

A separate study published in the journal Clinical Nutrition in 2025 also examined the effects of eating peanuts daily.

Researchers found that after 16 weeks, participants experienced a 3.6% increase in blood flow to the brain. Their verbal memory performance also improved by 5.8%.

Blood carries oxygen and nutrients to the brain helping it perform essential functions. Better blood flow may therefore support brain health, although these findings do not prove that peanuts can prevent memory loss or dementia.

Peanut consumption may also support metabolic health

Research has also explored the possible effects of peanuts on blood fats and the risk of type 2 diabetes. A study published in the American Journal of Clinical Nutrition in October 2026 examined the effects of different peanut products on healthy adults.

The study included 63 participants aged between 18 and 33. They were divided into three groups and followed different diets for six months.

The first group ate 25 grams of peanuts daily. The second group consumed 32 grams of peanut butter daily.

The third group consumed 32 grams of peanut butter made with peanut oil. Researchers collected blood samples at the beginning and end of the study to examine changes in blood fats.

The findings suggested that regular peanut consumption could influence certain fats circulating in the blood.

The researchers also analysed long-term health data from more than 27,000 adults aged between 35 and 65.  They compared changes associated with peanut consumption with blood samples from people newly diagnosed with diabetes.

Their analysis suggested that peanut consumption was associated with an 11% lower risk of developing type 2 diabetes.

However this association does not necessarily mean that eating peanuts directly prevents diabetes. Other lifestyle and dietary factors may also influence the risk.

How many peanuts should you eat daily?

Peanuts can be included in a balanced diet as a snack or added to meals. However the amount used in a research study should not automatically be treated as the ideal daily serving for everyone.

Here are a few simple tips

Choose plain or unsalted peanuts when possible.

Eat them in moderate amounts because they are high in calories.

Avoid peanuts if you have a peanut allergy.

Include other nuts, fruits, vegetables whole grains and healthy protein sources in your diet.

Final thoughts

Research suggests that eating peanuts regularly may support brain function improve certain measures of blood flow to the brain and contribute to better metabolic health.

However more research is needed to understand their long term effects on memory and the risk of diseases such as dementia and type 2 diabetes.