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Groundnut oil benefits, nutritions, uses and more

Groundnut Oil: Nutrition, Benefits, Uses and More

Groundnut oil, also known as peanut oil, is celebrated worldwide for its extensive groundnut oil benefits, including its contribution to heart health, weight management, and skin and hair care. This blog will delve deeper into the myriad advantages of this versatile and healthy oil, along with its uses, types, and potential side effects.


Groundnut oil has garnered immense popularity due to its mild flavor and high smoke point, making it a preferred choice for cooking, baking, and salad dressings. The oil is extracted from the seeds of the groundnut plant and is renowned for its numerous health benefits. It's available in various forms, including refined, cold-pressed, and roasted, each offering unique groundnut oil benefits for culinary and health purposes.

Types of Groundnut Oil

There are different types of groundnut oil, each with its unique flavor profile and cooking properties:

  1. Refined Peanut Oil: Popular for cooking due to its neutral flavor; allergens are removed during the refining process.

  2. Cold-Pressed or Virgin Peanut Oil: Retains natural smells and flavors; has a mild taste.

  3. Roasted Peanut Oil: Offers a rich, nutty flavor; typically used for flavoring rather than cooking.

  4. Blends of Peanut Oil: Often mixed with cheaper oils like soybean oil for economic reasons​​.

Nutritional value of Groundnut Oil

Here's the nutritional profile of groundnut oil:



Daily Value


884 kcal


Total Fat

100 g


Saturated Fat

16.9 g


Monounsaturated Fat

46.2 g


Polyunsaturated Fat

32.0 g


Trans Fat

0 g



0 mg


Vitamin E

15.69 mg



276 mg


Benefits of Groundnut Oil

Groundnut oil benefits are vast and varied, making it a staple in healthful diets:\

1. Heart Health:

Groundnut oil is a boon for heart health. It is packed with monounsaturated and polyunsaturated fats, which are known as "good fats." These healthy fats help in reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels in the body, thereby preventing conditions like atherosclerosis and reducing the risk of heart disease. Additionally, the oil is free of cholesterol, further benefiting the heart by preventing cholesterol buildup​​​​.

2. Blood Sugar Control:

Groundnut oil can play a crucial role in managing diabetes. It improves insulin sensitivity, which helps in better regulation of blood sugar levels. The presence of unsaturated fats in the oil aids in the secretion and function of insulin, making it a favorable choice for people with diabetes or those at risk of developing the condition. Regular consumption can lead to more stable blood sugar levels over time​​​​.

3. Cancer Prevention:

The antioxidants present in groundnut oil, such as vitamin E and polyphenols, make it an ally against cancer. These compounds can help reduce oxidative stress and inflammation in the body, which are linked to the development of cancer cells. Regular consumption of groundnut oil may lower the risk of various types of cancer by neutralizing free radicals that can cause cell damage and lead to cancerous growths​​​​.

4. Skin and Hair Care:

Groundnut oil is a natural elixir for the skin and hair. Rich in vitamin E, it helps in preventing aging signs like wrinkles and fine lines, and also fights acne by reducing inflammation. For hair, it acts as a moisturizer, strengthens the hair follicles, and reduces protein loss from the hair. This leads to healthier, stronger hair and a moisturized scalp, reducing issues such as dandruff and dryness​​​​.

5. Weight Management:

Despite being high in fats, groundnut oil can be beneficial in weight management efforts. The unsaturated fats in the oil can help in boosting metabolism, which in turn can aid in weight loss or maintenance. Moreover, because it can be used in moderation to add flavor without the need for excessive quantities, it supports healthier cooking and eating habits​

Uses of Groundnut Oil

Wooden cold pressed Groundnut oil is not just for cooking; its uses span across various culinary and non-culinary fields:

1. Cooking: With a high smoke point, it's perfect for frying, sautéing, and even as a salad dressing, adding a nutty flavor without overpowering the food's natural taste​​​​.

2. Medicinal: Beyond the kitchen, groundnut oil is used in traditional remedies for joint pain relief and improving cognitive health​​​​.

3. Beauty and Personal Care: In the beauty industry, groundnut oil finds its place as a natural moisturizer for skin and hair care routines​​.

Side Effects and Considerations

While the groundnut oil benefits are numerous, it's crucial to be aware of potential side effects:

1. Allergies: The most significant risk associated with groundnut oil comes from peanut allergies, which can lead to severe reactions​​​​.

2. Caloric Content: High in calories, excessive consumption of groundnut oil can lead to weight gain if not balanced with physical activity​​.

3. Quality Matters: Opt for cold-pressed, organic varieties to avoid the adverse effects of processing and ensure maximum nutrient retention​​.


Groundnut oil, with its rich nutrient profile and versatility, offers a plethora of health benefits, from improving heart health to aiding in weight management and enhancing skin and hair health. However, to fully enjoy the groundnut oil benefits, it's crucial to use it wisely and considerately, prioritizing quality and moderation. By incorporating high-quality groundnut oil into your diet and beauty routines, you can harness its natural benefits while maintaining a balanced and healthy lifestyle. Embrace the myriad wooden cold pressed groundnut oil benefits but remain informed about its proper use and potential side effects to ensure it makes a positive contribution to your health and well-being.