Peanuts are usually grouped together with all other nuts, even though they are not “nut,” but rather a legume. They are a great source of plant-based protein, monounsaturated and polyunsaturated fats. And also fiber in the form of complex carbohydrates. They are comparable to a serving of beans because they have more protein than any other nut. These nuts even contain resveratrol (resveratrol may help to combat oxidative stress, inflammation, neurodegeneration and the aging process). A polyphenic compound known by most people as the health-benefiting ingredient in red wine and grape skins and seeds.

They also contain fiber and protein, which are both important for digestive health and weight loss.

The consumption of 28 grams of nuts daily compared to not eating nuts is associated with a reduction of cardiovascular disease (specifically related to improved lipid levels).

Peanuts provide healthy fats that may help lower cholesterol and the risk of heart disease. Its consumption may also be beneficial to those with respiratory and infectious diseases.

Peanuts are a good source of protein, which is essential for building and repairing muscles. It’s a good option when you need a quick energy boost.

They are also low in carbohydrates which makes them a good option for those looking to lower their blood sugar. And can help regulate blood sugar levels, making them a good choice for people with diabetes. It is recommended that those without allergies to peanuts consume a handful of nuts and seeds per day for adequate health.

They come whole, crushed and in the form of peanut butter. You can incorporate them into your diet by adding them to hot meals, for example, snacks, smoothies, trail mixes, homemade granola bars, salads, sauces and so much more. They can also be used as a topping for oatmeal or yogurt.

Roasting peanuts versus eating them raw can also increase the antioxidant capacity, according to research, although eating raw peanuts is also a great option.

Buy unsalted and/or unsweetened peanuts, and even for peanut butter. This is because adding salt and sugar does not provide any nutritional benefits, and in fact, may cancel out any heart health benefits.

Antioxidants and polyphenols are concentrated in the skins of peanuts, so buying the ones with skins or still in the shell may also be beneficial.

Peanut sauce can be used as a dip or marinade for meats and vegetables. Peanut butter can be added to smoothies and yogurt or used as a dip for fruits and veggies or spread it on toast, crackers, or salad dressings.

Peanuts are a great snack on their own, but combining them with other nuts, dried fruit, and seeds to make a delicious and nutritious trail mix. You can also add them to salads and stir-fries for added crunch and flavor.

Peanut flour is a low-fat, high-protein alternative to traditional wheat flour. It can be used in baking, smoothies, or as a thickener for sauces and soups.

However, it’s important to note that peanuts are also high in calories and fat, so they should be consumed in moderation as part of a well-balanced diet.

NB: If you have specific dietary concerns or health issues, it’s always best to consult with a registered dietitian or healthcare professional for personalized advice.