这种“长寿果”，心血管真的很爱！

Core Viewpoint - Peanuts are a nutritious food source that offers various health benefits, including high-quality protein, healthy fats, and essential vitamins and minerals, making them a valuable addition to a balanced diet [2][3][7][10][13]. Nutritional Composition - Peanuts contain 574 kcal, 24.8g of protein, 44.3g of fat, and 21.7g of carbohydrates per 100g [2]. - The fat composition includes 19.8% saturated fat, 38.6% monounsaturated fat, and 38.6% polyunsaturated fat, indicating a high proportion of "good" fats [7][8]. Health Benefits - Peanuts are a good source of plant-based protein, containing all eight essential amino acids, making them suitable for vegetarians and those looking to increase plant protein intake [3]. - They are rich in B vitamins, particularly B1 and niacin, which support energy metabolism and maintain healthy skin and nervous system [8][10]. - Peanuts contain antioxidants like resveratrol and flavonoids, which help reduce oxidative stress and may contribute to longevity [10][13]. - Regular consumption of peanuts is associated with a lower risk of cardiovascular diseases and improved blood sugar control due to their low glycemic index (GI) of 14 [15][16][18]. Consumption Guidelines - The recommended daily intake of peanuts is 25-35g, depending on other dietary sources of protein and fats [22]. - Different cooking methods can affect the nutritional value of peanuts, with raw and boiled options being healthier compared to fried [23][24]. Special Considerations - Individuals with peanut allergies should avoid peanuts entirely due to the risk of severe allergic reactions [25]. - Overweight individuals should monitor their intake due to the high caloric content of peanuts [26]. - Young children should consume peanuts in forms that reduce choking hazards, such as peanut butter [28]. - Those with metabolic disorders should consult healthcare professionals for appropriate consumption levels [29].