This is the third part of a continuing series on the health benefits of nuts - however, for this particular column we're going to fudge it a little bit, because peanuts are really legumes and more like beans than nuts.
Why: Peanuts are impressive nutrient powerhouses - in fact, they have more than 30 essential nutrients and phytonutrients. They're unusual because the peanut produces flowers above the ground, but its fruits are below the ground. The peanuts we see, whether shelled or unshelled, are usually dry-roasted. Raw peanuts would taste a bit like a bitter, soft bean, and the roasting process also helps kill the naturally occurring bacteria associated with being grown in the dirt.
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Dry roasting is a process by which the peanuts are placed in a large oven and subjected to forced hot air for about 15 minutes at medium heat. They may be plain-roasted 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," says Lisa Agostoni, a spokesperson for the National Peanut Board.
Peanuts can also be oil-roasted in continuous cookers that take a steady stream of peanuts through hot oil for about five minutes.
There are several types of peanuts - 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 (because of their high oil content). Valencia peanuts are very sweet and typically roasted in the shell. They're unique because they can have three or more kernels, each enclosed in a bright-red skin, inside every shell. The peanuts sold in stadiums and at the circus are the Virginia variety.
Nutrients: (Daily values are based on 1 ounce) Peanuts are a good source of vitamin E (11 percent of daily values), which is known to have antioxidant properties and to boost immune function, and folate (10 percent daily values), widely known for its role in reducing the risk of certain serious birth defects, such as spina bifida. They also contain 2 grams of fiber, which is good for digestive health and increased feelings of satiety; niacin (19 percent of daily values), which helps reduce high cholesterol; magnesium (12.5 percent of daily values), which relaxes muscles and increases metabolism; phosphorus (10 percent of daily values), for healthy bones and teeth; copper (0.19 milligrams or 9.5 percent of daily values), to help convert carbs into energy; and good amounts of potassium, zinc, iron and heart-healthy mono- and polyunsaturated fats. Just 1 ounce of peanuts also has about 7 grams of protein, more than any other nut. Protein helps keep you feeling full longer. Peanuts also contain high amounts of arginine (an amino acid that can improve blood flow) and flavonoids (a type of antioxidant that reduces inflammation and protects against cell damage). Plus, they're low in sodium and, like any plant-based food, naturally cholesterol- and trans fat-free.
Health Perks: Peanuts contain resveratrol, which is linked to a reduced risk of cardiovascular disease and cancer. Peanuts are also very low on the glycemic index, which means that they do not cause a rapid rise in blood sugar, and there has been research demonstrating that they may help prevent diabetes.
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," says Agostoni. A few other interesting facts: 1 1/2 pounds unshelled peanuts equals 1 pound shelled = 3 1/4 cups, and 2 cups ground peanuts equals 1 cup peanut butter.
Storage: Peanuts have a short shelf life, mostly because of the high percentage of oil they contain, and 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 when refrigerated, and you can also freeze them indefinitely in a sealed container.
Recipe: Chili Peanut Popcorn
1 3/4 ounces salted peanuts
1/4-1/2 teaspoon red chili powder
1/2 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.
Recipe Source: National Peanut Board
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CHARLES STUART PLATKIN is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network. Copyright 2008 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.
This is the third part of a continuing series on the health benefits of nuts - however, for this particular column we're going to fudge it a little bit, because peanuts are really legumes and more like beans than nuts. 
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