Surprising Health Benefits of Cold Pressed Groundnut Oil and Its Nutritional Values

Ground nut oil

With so many cooking oils dominating the market, people always wonder which oil is beneficial for their health. Among them, cold-pressed groundnut oil is the most commonly used in frying foods and cooking. In this article, we will share some outstanding health benefits of cold-pressed groundnut oil and its nutritional benefits. 


What do you mean by Groundnut Oil?

Groundnut oil is also known as the Arachis or peanut oil. This product gets extracted from edible peanut plant seeds. Groundnuts are often confused with the nuts like almonds or walnuts, but they are a variety of legume that belongs to the bean and pea family. 

Cold-pressed groundnut oil includes a natural and nutty flavor of the seeds. In the cold-pressing method, groundnuts are put in between the steel or wooden crusher to extract the oil from them. Due to the lower amount of heat application, the oil retains the usual peanut essence and more nutrients than the refining process. It includes a higher smoking point, because of which they get used in deep frying.  



People extensively use peanut oil for cooking and deep frying due to its capacity to sustain its nutritional values even at high temperatures. It is considered for roasting, baking, and stir-frying as well. This product acts as one of the most efficient oils for a patient’s back massage suffering from neck and spine pain. 


Nutritional Values of Groundnut Oil

Below is the breakdown of the one tablespoon nutritional value of the Groundnut oil.


Fat14 grams
Monounsaturated Fat6.2 grams
Vitamin E11% of the RDI
Saturated fat2.3 grams
Polyunsaturated fat4.3 grams
Phytosterols27.9 mg
Choline0.01 mg
Tocopherol gamma2.15 mg
Tocopherol beta0.06 mg
Tocopherol delta0.18 mg
Vitamin K 0.09 mg


According to the reports by USDA, groundnut oil consists of nearly 120 calories in one tablespoon of the product. It contains polyunsaturated and monounsaturated fats, which reduces the threat of various diseases. The oil includes a tiny amount of saturated fat, which is best if consumed in moderation. 


Advantages of Using Groundnut Oil

There are numerous health benefits of cold-pressed groundnut oil which are as follows.


  • High content of Vitamin E

One tablespoon of Groundnut oil includes 11% of the daily intake of vitamin E. Vitamin E is a type of fat-soluble compound that helps to perform various significant body functions. The primary role of vitamin E is to act like an antioxidant that prevents the formation of toxic substances called free radicals. Free radicals cause damages to the cells if they increase in number. They are responsible for chronic diseases like heart problems and cancer. 

Vitamin E also assists in making the immunity system strong to fight against viruses and bacteria. It is also significant for cell signaling, red blood cell formation, and the prevention of any blood clots. Groundnut oil also reduces heart disease risk, cataracts, cancers, and some specific age-relevant mental problems.


  • Decreases the Heart disease problems

Groundnut oil contains both polyunsaturated and monounsaturated fats (MUFA and PUFA), both of which are researched extensively for their roles in decreasing heart diseases. Unsaturated fat consumption decreases any risks which are associated with all heart diseases. PUFA and MUFA both reduced high quantities of triglycerides and LDL cholesterol. According to the review by the American Heart Association, a reduction in saturated fat intake and an increase in polyunsaturated and monounsaturated fat consumption will lower the heart disease risk by nearly 30%. 


  • Improves Insulin Sensitivity

Another cold-pressed peanut oil benefit is the polyunsaturated and monounsaturated fat might help control the blood sugar level in people suffering from diabetes. This oil helps to replace the saturated fats with the polyunsaturated ones to lower the high blood sugar level and HbA1c marker of the long-term sugar control. Insulin assists the cells absorb all the glucose and prevent the blood sugar level from getting high. 


  • Controls the Higher Cholesterol Levels

Another cold-pressed groundnut oil benefit is it is cholesterol-free. It is one of the primary factors contributing to different heat problems like atherosclerosis. Elimination of cholesterol from the body will assist in preventing various health complications. Groundnut oil also helps in lowering down cholesterol due to the plant sterols’ presence. The phytosterols absorb the cholesterol from the gut and the stomach by 10 to 15%.


  • Potentiality to Fight off Cancer

Groundnut oil contains beta-sitosterol and phytosterols, which include the capability of protecting the body from colon, breast, and prostate cancer. These natural plant components also include the capacity to slow down the production of carcinogens in the body. This oil is related to the enhanced antioxidant enzyme activities and reduction in oxidative stress. 


  • Reduces the Blood Pressure

Resveratrol is another significant body function that communicates with various function hormones, affecting the blood vessels like angiotensin that restricts the arteries and the vessels. Resveratrol neutralizes the hormone effects for decreasing blood pressure, reducing the stress of the cardiovascular systems. 


  • Stops Cognitive Disorders

Resveratrol includes a therapeutic value for neuronal degeneration. According to some research, groundnut oil also reduces the threat of Alzheimer’s disease. 


  • Skincare

Groundnut oil is also helpful in the maintenance of healthy skin. It protects the skin from the effects of free radicals like blemishes, premature aging signs, and wrinkles. Groundnut oil helps to keep the skin healthy and young when you get older. 


  • Increases the power of Immune System

Another health benefit of cold-pressed groundnut oil is that it also enhances the power of the immunity system. Fungal and viral infections stay away if you are using this oil due to the antioxidants. It will also keep you healthy by stimulating the white blood cells to fight any foreign agents present in the body. 


Summing it up

Groundnut oil is one of the most popularly used elements all over the world. The different types of fatty acids present in groundnut oil are usually highly beneficial; however, you should consume them in moderate quantities. 

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