The nutritional value of peanuts
Nutritional Value (per 100g)
- Protein: 25-28g - More protein than steak, with all 20 amino acids.
- Healthy Fats: 49g (80% unsaturated) - Rich in oleic acid like olive oil.
- Fiber: 8.5g - Supports gut microbiome diversity.
- Vitamin E: 8.3mg (55% DV) - Powerful fat-soluble antioxidant.
- B Vitamins: Especially niacin (B3) for cholesterol management.
- Minerals: Magnesium (168mg), zinc (3.3mg), and iron (4.6mg).
Health Benefits
- ✔ Heart Health: Reduces cardiovascular disease risk by 30% (Harvard study).
- ✔ Diabetes Control: Low GI (14) helps stabilize blood sugar spikes.
- ✔ Weight Management: 30% lower obesity risk for regular consumers.
- ✔ Brain Function: Niacin reduces Alzheimer's risk by 70% (Chicago Health Study).
- ✔ Longevity: Associated with longer lifespan in multiple population studies.
Tip: Choose dry-roasted without additives. Soak raw peanuts 8 hours to reduce phytates. Allergen warning: Avoid if sensitive!
The planting process of peanuts
1
Seed Selection
- Varieties: Virginia (large), Spanish (small), Valencia (sweet).
- Climate: Require 5 months of warm weather (20-30°C).
2
Soil Preparation
- Soil Type: Sandy loam with good drainage.
- pH Level: Slightly acidic (5.9-6.3 optimal).
3
Planting Method
- Depth: 5cm deep, 15cm apart in rows.
- Unique Feature: Self-pollinating flowers that bend into soil.
4
Growth Process
- Pegging: Flower stems elongate into soil to form pods.
- Maturation: Pods develop underground for 4-5 months.
5
Harvesting
- Timing: When leaves yellow (120-160 days).
- Method: Special diggers lift entire plants for drying.
6
Curing & Storage
- Drying: 2-3 weeks at 30% moisture content.
- Storage: Cool (10°C), dry conditions prevent aflatoxin.
Fun Fact: Peanuts aren't nuts! They're legumes that grow underground like potatoes.
Global Production: China (40%), India (15%), and USA (5%) lead cultivation.
Peanut Planting Tutorial Video
Watch the entire growth process of peanuts
Global Peanut Delicacies
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