Peanuts
<p >Peanuts are rich in nutrients, providing over 30 essential nutrients and<a href="http://en.wikipedia.org/wiki/Phytonutrient" title="Phytonutrient" class="mw-redirect" >phytonutrients</a>. Peanuts are a good source of <a href="http://en.wikipedia.org/wiki/Niacin" title="Niacin" >niacin</a>, <a href="http://en.wikipedia.org/wiki/Folate" title="Folate" class="mw-redirect" >folate</a>, <a href="http://en.wikipedia.org/wiki/Fiber" title="Fiber" >fiber</a>,<a href="http://en.wikipedia.org/wiki/Magnesium" title="Magnesium" >magnesium</a>, <a href="http://en.wikipedia.org/wiki/Vitamin_E" title="Vitamin E" >vitamin E</a>, <a href="http://en.wikipedia.org/wiki/Manganese" title="Manganese" >manganese</a> and <a href="http://en.wikipedia.org/wiki/Phosphorus" title="Phosphorus" >phosphorus</a>. They also are naturally free of <a href="http://en.wikipedia.org/wiki/Trans-fat" title="Trans-fat" class="mw-redirect" >trans-fats</a> and sodium, and contain about 25% protein (a higher proportion than in any true nut).<sup id="cite_ref-19" class="reference" ><a href="http://en.wikipedia.org/wiki/Peanut#cite_note-19" >[20]</a></sup></p>
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<h3 >Niacin</h3>
<p >Peanuts are a good source of <a href="http://en.wikipedia.org/wiki/Niacin" title="Niacin" >niacin</a>, and thus contribute to brain health and blood flow.<sup id="cite_ref-20" class="reference" ><a href="http://en.wikipedia.org/wiki/Peanut#cite_note-20" >[21]</a></sup></p>
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<h3 >Antioxidants</h3>
<p >Recent research on peanuts has found <a href="http://en.wikipedia.org/wiki/Antioxidants" title="Antioxidants" class="mw-redirect" >antioxidants</a> and other chemicals that may provide health benefits.<sup id="cite_ref-21" class="reference" ><a href="http://en.wikipedia.org/wiki/Peanut#cite_note-21" >[22]</a></sup> New research shows peanuts rival the antioxidant content of many fruits. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than carrots or beets. Research conducted by a team of University of Florida scientists, published in the journal<i>Food Chemistry</i>, shows that peanuts contain high concentrations of<a href="http://en.wikipedia.org/wiki/Polyphenol_antioxidant" title="Polyphenol antioxidant" class="mw-redirect" >antioxidant polyphenols</a>, primarily a compound called <a href="http://en.wikipedia.org/wiki/P-coumaric_acid" title="P-coumaric acid" class="mw-redirect" >p-coumaric acid</a>, and that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.<sup id="cite_ref-22" class="reference" ><a href="http://en.wikipedia.org/wiki/Peanut#cite_note-22" >[23]</a></sup></p>