Peanuts — Nutrients, Health Benefits, and Shopping Tips

Whole peanuts should be uniform in size and have a fresh, clean smell. They should be free from any visible mold or excess salt. The shells should be intact and not split, which helps ensure the nuts inside are protected and fresh.

Do not purchase peanuts that have a musty smell or appear damp or shriveled, as these conditions can indicate poor storage or age. Peanuts with discoloration or mold should also be avoided, as they could be harmful if consumed.

Peanuts should be stored in an airtight container in a cool, dry place to maintain their freshness. Refrigeration can extend their shelf life up to six months. Properly stored, peanuts remain crunchy and flavorful.

Exposure to air and light can cause peanuts to go rancid. Avoid storing them near heat sources or in open containers. Keeping them in a dark, cool cupboard or in the refrigerator ensures they retain their quality and nutritional value. Regularly checking for any signs of spoilage is advisable.

Peanuts can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, peanuts can be refrigerated or frozen, where they can last up to 1-2 years. Proper storage helps prevent them from becoming rancid.

Leftover peanuts can be used in a variety of sweet and savory dishes. Chop them and add to salads, stir-fries, or grain bowls for a crunchy texture and nutty flavor, or mix them into baked goods like cookies, brownies, or muffins. Peanuts are also great when used as a topping for ice cream, yogurt, or oatmeal.

Use peanuts in a trail mix with dried fruits, chocolate, and seeds, or blend them into a homemade peanut butter to spread on toast or use in recipes. If you have a lot of peanuts, consider making a batch of candied peanuts by coating them in sugar and spices, then baking until caramelized. Peanuts can also be added to Asian-inspired sauces for noodles or vegetables, or used as a crust for meats or fish. For a quick snack, enjoy peanuts on their own, roasted and lightly salted, or mix them into a smoothie for added texture and flavor.

Peanuts are a nutrient-dense snack rich in protein, promoting muscle health and aiding in tissue repair. They are also high in healthy fats, particularly monounsaturated fats, supporting heart health by lowering cholesterol levels. Peanuts contain fiber, supporting digestive health, and they are a good source of vitamins and minerals like magnesium, promoting bone health and energy metabolism. Their low glycemic index makes them a great option for blood sugar control.