Peanuts, a nutrient-dense food, are increasingly being recognized for their health benefits. Nutritionists recommend that consuming a small portion of peanuts every evening, especially during winter, can strengthen immunity, enhance skin health, and improve overall energy levels.

Peanuts are rich in protein, magnesium, vitamin E, and antioxidants. They help maintain a healthy balance of fats and proteins in the body. Experts suggest consuming peanuts that provide roughly 120–170 calories per day for maximum health benefits.

The healthy fats and vitamin E in peanuts help nourish the skin, while biotin supports stronger hair and may reduce hair fall. However, excessive consumption can lead to weight gain and may increase blood pressure. Individuals with peanut allergies should be cautious, as reactions can range from mild to severe, including life-threatening anaphylaxis.

To enhance nutrient absorption, nutritionists advise lightly roasting peanuts or soaking them before use. Peanuts can also be paired with jaggery to combine protein and iron or added to fruits and salads for a healthy and tasty snack. Raw or dry-roasted peanuts are recommended for those looking to manage cholesterol and maintain healthy body weight.

Despite their benefits, experts emphasize moderation, recommending no more than a handful of peanuts per day to safely enjoy their health advantages.