🥜 Peanuts

🔹 What Are They?

Peanuts (also called groundnuts) are legumes, but nutritionally and culinarily treated like nuts. They’re widely used for oil extraction and as a protein-rich snack.

🔹 Nutritional Highlights (per 100g raw)

• Calories: ~567 kcal

• Protein: 25–26g

• Healthy Fats: ~49g (mostly monounsaturated & polyunsaturated fats)

• Fiber: 8g

• Vitamins: E, B3 (niacin), folate

• Minerals: Magnesium, phosphorus, potassium, zinc

🔹 Health Benefits

• 🫀 Heart Health: Rich in good fats & resveratrol

• 💪 Muscle & Growth: High-quality plant protein

• 🧠 Brain Function: Niacin supports brain and nerve health

• 🌾 Digestive Health: Good source of dietary fiber

• 🩺 Blood Sugar Control: Low glycemic index and good fat profile