The benefits of peanuts in terms of our health. In fact, many people think that peanuts are a nut, but it is not, it is a legume, similar to beans and lentils, so its nutrition is also relatively special. Hello everyone, I am nutritionist Wang Yan, health is our greatest wealth, let's manage it together. 
First of all, peanuts are a high-quality plant-based protein**, and whether you are a vegetarian or a meat-eater, it is a very good choice, especially for vegetarians. One ounce of peanuts contains seven grams of protein, which is basically enough to meet our daily protein needs. Not only that, but peanuts are also rich in healthy fats, especially monounsaturated and polyunsaturated fatty acids, which are able to lower cholesterol levels and reduce the risk of heart disease. 
In addition to this, peanuts are rich in vitamins and minerals, including vitamin E, magnesium, phosphorus, and B vitamins, which are very important for our health. Magnesium, for example, is not only important for bone health, but also for the body's energy production. In addition, peanuts are also important in maintaining our weight because they are rich in fiber and protein, which can make us feel fuller for longer after eating, without overeating, and it has a low glycemic index. In other words, eating peanuts rarely causes a spike in blood sugar and can also help reduce the risk of type 2 diabetes. On top of that, it also has antioxidant properties, mainly thanks to compounds such as resveratrol, which are able to reduce oxidative stress and inflammation in the body, which are very important for our health.
I talked so much about the benefits of peanuts because if we eat peanuts too much or inappropriately, it can have a negative impact on our health. The first is the issue of weight gain, because peanuts are high in calories, about 160 to 170 calories per ounce. If you eat a lot of peanuts, it will lead to excessive calorie intake and weight gain. It's easy to eat too many peanuts, especially fried peanuts, with salt and condiments, and it's easy to eat too much once you start eating them.
The second is allergic reactions, peanut allergies are actually quite common, some are mild, and some may even be life-threatening, called anaphylactic shock. Of course, if you're allergic to peanuts, you already know that. But there is another condition of peanuts that can cause your body to react sensitively. I myself have had a phenomenon for quite some time, often itching in my ears, and I can't help but dig it from time to time.
In fact, this is not good, there are a lot of bacteria on the hands, and it is easy to cause various infections if you break your ears. But the situation has been good and bad, and I initially suspected that it had something to do with my chili food. Recently, I found out that it actually has a lot to do with my peanuts, especially my favorite fried peanuts. I'm going to stop eating for three months and see how things change, and then I'll report back to you. Another problem is the cardiovascular aspect.
While healthy fats are good for cardiovascular health, they can lead to weight gain if consumed too much; If too much salt is added, it will affect blood pressure and also have adverse effects on the heart. Another problem is that although peanuts contain some important nutrients, they also contain compounds that can affect the absorption of our essential nutrients, such as phytic acid, which can affect the body's absorption of minerals such as iron and zinc.
While this may sound worrying, the effect of phytic acid on minerals is more pronounced in the absence of food diversity and less so for those of us who eat a more balanced diet. In particular, after cooking or frying peanuts, phytic acid will decrease, and the most important thing is the carcinogenic Aspergillus flavus, which will grow on peanuts, especially when it is not stored properly and in a humid environment. This is a cause for concern for us because aflatoxin is a carcinogen and increases the risk of liver cancer.
So, let's discuss how to consume peanuts safely in your diet. The first key is to eat in moderation and choose a healthy peanut type. Needless to say, if you eat a handful of peanuts a day, it is not a big problem. Also, choose dry-roasted peanuts that are unsalted or low-salt, and try to avoid over-processed fried or sugar-coated peanuts, as well as other unnecessary chemical ingredients. Third, eat a varied diet that doesn't include peanuts as the only protein**, which can be obtained from other plants, vegetables, nuts or meats. Maintaining a balanced diet is very important for our health.
So, how can we reduce health risks through selection and storage? First of all, when buying peanuts, choose peanuts that look good, dry, and have no mold. Be careful if mildew has already occurred. In addition, when buying bagged processed peanuts, try to avoid choosing peanuts that have been on the shelves for a long time and have lost their flavor. If it is fresh peanuts, store them in a dry, cool, well-ventilated place, preferably in an airtight container that avoids exposure to humid air.
With these simple steps, we can basically safely incorporate peanuts into our balanced diet while minimizing its health risks. Remember, humidity and careful choice are key. I hope that everyone can fully enjoy the delicious taste of peanuts without causing harm to their health due to excessive or wrong choices.
If you have any experience and insights in this regard, please share with me in the message area, I am nutritionist Wang Yan, guarding health, and we will see you next time.