吃花生能为我们身体带来哪些好处？每天吃多少合适？

Core Insights - Peanuts, despite their high fat content, are often recommended in healthy diets due to their rich nutritional profile and health benefits [1][16] Nutritional Composition - Peanuts contain 574 kcal of energy, 24.8g of protein, 44.3g of fat, and 21.7g of carbohydrates per 100g [3] - They are a good source of plant-based protein, comparable to legumes, providing all eight essential amino acids [5][6] - The fat composition is primarily unsaturated, with 38.6% being monounsaturated and 38.6% polyunsaturated fats, which are beneficial for heart health [8][10] Health Benefits - Peanuts are rich in B vitamins, including 0.72mg of vitamin B1 and 17.9mg of niacin per 100g, which support energy metabolism and nervous system health [11][12] - They contain powerful antioxidants like resveratrol and flavonoids, which help reduce oxidative stress and may delay aging [13][18] - Regular consumption of peanuts is associated with a lower risk of cardiovascular diseases and stroke, particularly in older adults [19] - Peanuts have a low glycemic index (GI) of 14, making them suitable for blood sugar management [20][22] Consumption Guidelines - Recommended daily intake is 25-35g for those not consuming other legumes or nuts, and 15-20g if other sources are included [25] - Cooking methods affect nutritional content; raw or low-temperature roasted peanuts retain more nutrients compared to fried ones [27] Caution for Specific Groups - Individuals with peanut allergies should avoid peanuts entirely due to severe allergic reactions [30] - Overweight individuals should monitor their intake due to high caloric density [33] - Young children should consume peanuts in forms that reduce choking risks, such as peanut butter [34] - Those with metabolic disorders should consult healthcare providers for appropriate consumption levels [35]