Peanuts: Protein-Packed Legume with Healthy Fats

Peanuts (*Arachis hypogaea*) grow underground, making them botanically legumes. They are consumed roasted, boiled, as peanut butter, or pressed into oil.

- **Protein:** ~25g per 100g, plant-based - **Healthy fats:** Mostly monounsaturated + some polyunsaturated - **Vitamin E, B3 (niacin), folate, magnesium, phosphorus, manganese** - **Resveratrol** and other polyphenols with antioxidant activity

- **Heart health:** MUFAs and plant sterols may reduce LDL - **Satiety & muscle:** High protein supports fullness and repair - **Brain health:** Niacin and resveratrol may support cognition - **Budget-friendly nutrition:** Affordable source of quality calories

- **Allergy:** Peanut allergy can be severe - **Aflatoxins:** Risk from improperly stored peanuts—choose quality, tested products - **Calories:** Energy-dense; portion control important

- Eat roasted or boiled as a snack - Spread **peanut butter** on toast, add to smoothies - Use in **satay sauce**, stir-fries, desserts, or grind into peanut flour

Peanuts are nutrient-dense and versatile—great source of protein and healthy fats, but watch portion size and be mindful of allergies.