Peanuts powerhouse as source of nutrients

By Charles Stuart Platkin

Published: June 17, 2008

This is the third part of a series on the health benefits of nuts. But, for this column, we're going to fudge it a little, because peanuts are really legumes and more like beans than nuts.

•Why: Peanuts are nutrient powerhouses with more than 30 essential nutrients and phytonutrients. They're unusual because the peanut produces flowers above the ground, but its fruits are below ground. The peanuts we see, shelled or unshelled, are usually dry-roasted; raw peanuts would taste like a bitter, soft bean. Roasting also helps kill bacteria.

In dry-roasting, peanuts are put in a large oven and subjected to forced hot air for about 15 minutes at medium heat. They may be roasted plain, or seasoned and roasted in the shell. "To season peanuts in the shell, they are washed prior to roasting. After that, the seasonings, which are dissolved in water, are forced through the shells by a pressure process. Then, when the peanuts are dried during roasting, the seasonings remain inside the shells,” said Lisa Agostoni, a National Peanut Board spokesman. Peanuts also can be oil-roasted in cookers that run peanuts through hot oil for about five minutes.

Types of peanuts include Runner, Spanish, Valencia and Virginia. Almost 80 percent of the peanuts produced in the United States are Runner, most often used to make peanut butter. Spanish peanuts, recognized by their reddish-brown seed cover and extra-nutty flavor, are smaller and used in cooking, peanut candies and to make peanut oil. Valencia peanuts are sweet and typically roasted in the shell. They can have three or more kernels, each enclosed in a bright-red skin, inside every shell. Peanuts sold in stadiums and at the circus are the Virginia variety.

•Nutrients: (Based on 1 ounce.) Peanuts are a good source of vitamin E (11 percent of daily value), known to have antioxidant properties and to boost immune function, and folate (10 percent of daily value), known for its role in reducing the risk of certain birth defects, such as spina bifida. They also contain 2 grams of fiber, are good for digestive health and increase feelings of satiety; niacin (19 percent of daily value), which helps reduce high cholesterol; magnesium (12.5 percent of daily value), which relaxes muscles and increases metabolism; phosphorus (10 percent of daily value), for healthy bones and teeth; copper (0.19 milligrams or 9.5 percent of daily value), to help convert carbohydrates into energy; and good amounts of potassium, zinc, iron and heart-healthy mono- and polyunsaturated fats. One ounce of peanuts has about 7 grams of protein, more than any other nut. Protein helps you feel full longer. Peanuts also contain high amounts of arginine (an amino acid that helps blood flow) and flavonoids (an antioxidant that reduces inflammation and protects against cell damage). Plus, they're low in sodium and cholesterol-free and trans fat-free.

•Health perks: Peanuts contain resveratrol, linked to reduced risk of cardiovascular disease and cancer. Peanuts are low on the glycemic index and do not cause a rapid rise in blood sugar. Research has shown they may help prevent diabetes.

•Nutrition stats: (1 ounce, 30 peanuts) 166 calories, 14 g fat, 230 mg sodium, 6.1 g carbohydrates, 2.3 g fiber, 6.71 g protein.

•Purchasing: "Look for things such as moisture or shell texture. Unlike a melon, you can't squeeze a peanut to tell if it's ripe, but you can inspect the shell to make sure it's not broken or soggy,” Agostoni said.

•Storage: Peanuts have a short shelf life, mostly because they contain a high percentage of oil; high temperatures may cause the fat in the nuts to become rancid. Stored sealed, in a dry place below 70 degrees Fahrenheit, they will probably last a week. They last longer refrigerated; you can freeze them indefinitely in a sealed container.

Makes 2 servings

1¾ ounces salted peanuts

¼ to ½ teaspoon red chili powder

½ teaspoon corn oil

2 tablespoons popping corn

Lemon juice, to taste

•Heat a heavy-based pan that has a lid, add the peanuts and toss them over medium heat until lightly toasted. Remove from heat and place in a bowl. While the peanuts are still warm, sprinkle them with the red chili powder and stir well.

•Pour the oil into the pan and, when heated, add the popping corn and cover. Cook over medium heat until the corn stops popping. (You'll hear it hitting the lid as it pops.) Remove from heat and pour the popped corn into the bowl with the peanuts. Stir well, adding more chili powder if desired and lemon juice to taste just before serving.

•Nutrition per serving: 198 calories, 14.6 g fat (11.1 g unsaturated), 2.2 g dietary fiber, 329 mg potassium, 0.1 g sodium, 63 mg magnesium, 0.013 mg folate.

•Recipe Source: National Peanut Board.

Charles Stuart Platkin is founder and editor of DietDetective.com.

Comments