The Effects of Peanuts on Females: The Peanut & Sexual Health Link
The effects of peanuts on females go far beyond a simple snack. These nutrient-packed legumes fuel energy, balance hormones, and promote better circulation—key factors in sexual wellness and overall health. While the benefits for women are particularly impressive, men can reap the rewards too. And yes, peanut butter counts.
View the list of all 10 of the Best Foods for Women’s Sexual Health
Why are peanuts good for women?
Like tree nuts, peanuts provide a source of healthy fats essential for nutrient absorption and storage. Despite misconceptions about dietary fat, our bodies need it for optimal function.
The healthy fat in peanuts benefits both men and women but peanuts earn a place among the best foods for women due to their specific nutritional advantages. But men should listen up, too, because peanuts have health benefits for us all.
Here’s a look at the nutrition in peanuts with an emphasis on the benefits to women’s sexual wellness. One ounce of salted, dry-roasted peanuts contains 164 calories as well as:
6.6g protein (13% DV) – Helps sustain energy and endurance for physical activities, including sex.
2.2mg vitamin E (11% DV) – Supports blood circulation and hormone balance.
3.8mg niacin (19% DV) – Improves circulation and nerve function, both crucial for sexual response.
40.6mcg folate (10% DV) – Supports reproductive health and energy.
49.3mg magnesium (12% DV) – Contributes to muscle relaxation and sexual function.
.9mg zinc (6% DV) – Plays a role in hormone balance and immune function.
Peanuts are also a source of fiber, which reduces inflammation in the body. A one-ounce serving of peanuts has about 2.4g of fiber. Chronic inflammation is linked to lower libido and impaired circulation, both of which negatively impact arousal and sexual function. By promoting better blood flow, fiber helps ensure oxygen and nutrients reach the reproductive organs, supporting a healthier sex drive.
The benefits of peanuts sexually for women (supporting libido and sexual function)
As you can see, peanuts are packed with nutrition. Now let’s break down how this nutrition can give women a boost in the bedroom.
Better cardiovascular health for greater sexual satisfaction
A healthy heart is essential for optimal sexual function. Peanuts contribute to cardiovascular wellness in multiple ways:
Monounsaturated fats lower LDL (bad) cholesterol and reduce the risk of heart disease.
Peanuts are a natural source of arginine, an amino acid that helps the body produce nitric oxide, which is a key molecule for improving blood circulation. Nitric oxide works by relaxing and widening blood vessels. This increases blood flow to the entire body, including the sex organs.
For women, better circulation can enhance clitoral and vaginal blood flow, which is crucial for arousal and sensitivity. A 2017 Harvard study found that eating a few servings of peanuts per week may improve heart health, and since sexual function is closely tied to cardiovascular wellness, this may also contribute to better sexual satisfaction.
Since poor cardiovascular health is linked to sexual dysfunction, including reduced arousal and vaginal dryness, incorporating heart-healthy foods like peanuts into a balanced diet supports both heart function and a satisfying sex life.
In addition, heart health is key to a woman’s fertility and health during pregnancy. But that’s not the only way peanuts can support fertility.
Folate for fertility and more
Peanuts provide a natural source of folate, a crucial B vitamin for women’s reproductive health. Adequate folate intake before and during pregnancy helps prevent neural tube defects in developing fetuses and supports overall fetal health. Beyond fertility, folate contributes to sexual vitality by supporting red blood cell production and circulation, which help maintain energy levels and healthy arousal.
Nutrients for sexual function
Peanuts contain magnesium, niacin, and manganese, all of which contribute to sexual health. Niacin, in particular, has shown promise in improving sexual function in both men and women.
Fighting signs of aging
Peanuts are a source of resveratrol, the same antioxidant found in red wine. Resveratrol is known for its cardiovascular benefits and potential anti-cancer properties. It also helps combat visible signs of aging, promoting healthier skin. While it may not directly impact sexual performance, its anti-aging effects can help you look and feel sexier.
Additionally, peanuts provide biotin, a key nutrient for keratin production, which is essential for healthy hair and nails.
Weight management for sexual health
Peanuts can be a powerful ally in weight management. Their combination of protein, fiber, and healthy fats promotes satiety, curbing cravings and reducing overeating, which can lead to weight loss. Unlike processed snacks that cause blood sugar spikes, peanuts digest slowly, keeping you full longer.
A 2009 study found that women who regularly ate peanuts had a lower risk of long-term weight gain and obesity. Since excess weight is linked to hormonal imbalances and sexual dysfunction, maintaining a healthy weight with nutrient-dense foods like peanuts supports both overall wellness and sexual health.
Groundnuts and sexual benefits
You may have heard that groundnuts are beneficial for women’s health and wondered whether peanuts fall into this category.
Peanuts are a type of groundnut. In North America, the terms are used interchangeably, but in other parts of the world, “groundnut” may refer to different leguminous crops. If you hear about groundnuts offering sexual benefits, check the source to confirm if they are referring to peanuts or another groundnut variety.
Additional benefits of peanuts for women and men
Lowering Risk of Type 2 Diabetes – Peanuts have a low glycemic index, which means eating peanuts does not cause blood sugar spikes. A study published in the Journal of the American Medical Association found that eating peanut butter reduced the risk of type 2 diabetes in women. Since type 2 diabetes is linked to sex hormone imbalances, keeping blood sugar stable may help prevent libido issues.
Promoting Longevity – A 2013 Harvard study linked tree nut consumption to a longer lifespan, sparking further research on peanuts. A later study confirmed that peanuts provide the same cardiovascular benefits and longevity-boosting potential as tree nuts for both men and women.
Side effects and risks
Peanuts are generally safe for most people, but there are a few risks to consider:
Allergies – Peanuts are a common allergen and can trigger severe reactions in some individuals.
Aflatoxin Exposure – In humid, tropical climates, peanuts can be susceptible to aflatoxin, a toxic fungus. However, the U.S. has never had an aflatoxin outbreak, so this is not a concern for American consumers.
Sodium Intake – Salted peanuts can contribute to high sodium intake. If you’re watching your salt levels, opt for unsalted varieties.
How to incorporate peanuts into your diet
Peanuts and peanut butter are versatile and easy to add to your meals. Whether raw, boiled, blanched, or dry roasted, they offer health benefits. Keep an eye on sodium content if you’re monitoring salt intake.
Peanuts make a satisfying, energy-boosting snack. You can also use peanut flour for baking or add peanut butter to oatmeal, smoothies, or sauces. Our nutrition director, Delahna Flagg, recommends consuming 1 to 1.5 ounces of peanuts per day for optimal benefits.
Storage Tips
Peanuts can go rancid over time. Stored at room temperature, they last about four weeks before losing freshness. If you’re not eating them quickly, store them in an airtight container in the freezer to extend their shelf life.
Recipes
Shredded Veggie Chicken Bowl with Peanut Sauce
Chocolate-y Oats with Peanut Butter
Peanuts are more than just a snack—they’re a nutritional powerhouse that supports women’s sexual health, energy, circulation, and overall well-being. By making them a regular part of your diet, you can enjoy both their delicious flavor and their impressive health benefits.
10 Best Foods For Women
Up Next: Strawberries
Edited by Delahna Flagg: This article was reviewed and additional research provided by Center for Mind-Body Medicine certified practitioner and Eat Something Sexy Nutrition Director Delahna Flagg.
Disclaimer: This article is for informational purposes only and may not be the best fit for you and your personal situation. It should not be construed as medical advice. The information and education provided here are not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional. More information
This article was written in 2015 and most recently updated in March 2025 to incorporate additional research and updated introduction and conclusion.
Amy is considered a leading authority on aphrodisiacs. Her work in aphrodisiacs is quoted in publications including National Geographic, The New York Times, Epicurious, Wine Enthusiast, Health and Playboy magazines. She speaks internationally on aphrodisiac foods and has brought her knowledge of aphrodisiac history and science to national television shows including The Today Show and CBS Early Show. She is a frequent guest on relationship and lifestyle radio and podcast shows and has been interviewed by BBC and NPR radio, Cosmopolitan radio and popular podcasts including My Dad Wrote a Porno.
Amy is also a freelance food, wine and health researcher and writer as well as a wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is an MSN content provider. And she is also a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine.
Fun fact: Amy was the creator of the first ever comprehensive food and wine apps, Amy Reiley's Pocket Gourmet and Amy Reiley's Pocket Vineyard for Palm.
