The Power of Peanuts: A Local Superfood for Every Household

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Mahvish Chishtie

Peanuts, locally known as moong phali, are a staple of winter street corners across Pakistan. Vendors roast them over coal fires and wrap them in newspaper cones, offering warmth and nourishment on chilly evenings.

Beyond their cultural and seasonal popularity, peanuts are one of the most underrated health foods readily available to the Pakistani population.

Despite being classified botanically as legumes, peanuts resemble nuts in their nutritional profile and culinary use. They are dense in protein, making them a valuable source of plant-based nutrition—particularly important in communities where meat is expensive or inaccessible. Peanuts also offer high levels of healthy fats, primarily monounsaturated and polyunsaturated fats, which support cardiovascular health when consumed in moderation.

The nutritional benefits extend even further. Peanuts are packed with vitamins and minerals such as vitamin E, niacin (vitamin B3), magnesium, zinc, and folate. These nutrients contribute to improved brain function, enhanced immunity, and better metabolic health. Additionally, peanuts contain antioxidants like resveratrol, which is known for its anti-inflammatory and anti-aging properties.

From a public health perspective, peanuts are particularly valuable. Their combination of protein and healthy fat helps manage hunger and sustain energy, making them a smart choice for school lunches, afternoon snacks, or post-workout recovery. For individuals with diabetes or those managing blood sugar levels, peanuts have a low glycemic index and contribute to steady glucose control when eaten unsweetened and unsalted.

However, like all good things, moderation and care are necessary. A small portion of the population may have serious peanut allergies, which can result in severe reactions. While peanut allergy remains relatively rare in Pakistan, awareness is crucial, especially in schools and among parents of young children. Another concern in humid and poorly ventilated storage areas is the growth of molds that produce aflatoxins, toxic compounds that can cause liver damage. Purchasing fresh, properly roasted, and hygienically packaged peanuts can reduce this risk significantly.

In the kitchen, peanuts offer culinary versatility. Roasted peanuts mixed with salt and lemon juice make a healthy snack. Crushed peanuts can add texture to sabzi, daal, and chutneys. Peanut butter — if unsweetened — provides a nutritious spread for bread and roti. Traditional sweets like moong phali ki chikki (peanut brittle with jaggery) combine taste with a burst of energy, especially during colder months.

What many may not know is that Pakistan itself is a significant peanut producer, particularly in regions such as Chakwal, Attock, and Mianwali. Supporting local peanut farmers contributes not only to nutritional security but also to rural livelihoods and food sovereignty.

In a country where malnutrition and food insecurity remain pressing issues, peanuts offer a low-cost, high-impact nutritional solution. With proper handling and mindful consumption, this humble nut can play a vital role in promoting health, preventing disease, and even boosting local economies. Moong phali, it turns out, is more than just a winter delight — it is a year-round ally in the journey toward better health for all.