9 Beneficial Nutrients In Peanut Butter

Peanut butter is a childhood favorite that becomes part of adulthood. It has always been a quick and easy lunch to pack or used as an afternoon snack. We love it because it tastes good and makes us feel comforted and at home. Beyond making us feel good there are many nutritional benefits of peanut butter. It’s packed with vitamins, minerals and healthy fats that keep the body fueled and functioning correctly.

Have you ever wondered how peanut butter nourishes our bodies? What vitamins and nutrients are actually in this thick paste of the Gods? Let’s break down the nutrition and see what is in it and how each nutrient benefits us.

Oleic Acid

Oleic acid is a fatty acid that has many benefits for the heart. It keeps bad cholesterol and triglyceride levels low, reduces blood pressure and decreases the risk of heart disease. Oleic acid also reduces the risk of diabetes by improving the body’s insulin response.

Another benefit of oleic acid is that it reduces the risk of cancer by protecting cells from free radical damage. This cell protection also delays aging by protecting DNA from free radical damage.

Vitamin E

Vitamin E is a group of fat-soluble vitamins that the body can store and use as needed. They are antioxidants and also carry anti-inflammatory benefits. Antioxidants protect cells and ensure that they are healthy and safe from free radical damage. This means that the antioxidant properties help to prevent cancer and heart disease while also preserving youthful skin. Vitamin E also supports immune health, eye function and lowers risks of cancer. 

Vitamin B3 & B6 (Niacin)

This vitamin helps with psychological function as well as nervous system health. It also helps the body convert food into energy. B3 has been shown to boost good cholesterol and lowers triglycerides. For those who are at risk for a heart attack, B3 the probability by reducing the hardening of arteries. 

B6 is a water-soluble vitamin that the body does not store and cannot produce on its own. This means that it needs to come from food or supplements on a regular basis. This vitamin plays a role in brain health as well as the nervous system and immune system function. It is also essential for metabolizing protein. The more protein a person consumes the more vitamin B6 they need in their diet. 

Folate (Vitamin B9)

Folate is used to make red and white blood cells in bone marrow. It also helps the body convert carbohydrates into energy. This nutrient is especially important during infancy, adolescence, and pregnancy. Think it’s a happy accident that we grew up on peanut butter? Probably, but let’s pretend they knew it all along. Low levels of folate are also linked to increased breast cancer risk.  

Folate reduces the risk of cardiovascular disease by lowering homocysteine levels. Homocysteine is an amino acid usually caused by eating meat. It is safe but when there is too much of this amino acid and a deficiency of vitamin B6, B12 and folate it will cause heart and cardiovascular disease.

Magnesium

50-60% of the body’s magnesium is stored in the skeletal system. The remaining 50-40% is found in muscles, soft tissue, and body fluids. Since such a large portion is stored in the skeletal system it’s easy to figure out that it plays a huge role in bones and bone health. Magnesium helps draw calcium into bones which keeps them strong, dense, and vital. It also has anti-inflammatory properties and can even reduce depression. 

Not only is magnesium important for bones and bone health but it plays a role in 300 other body functions including food metabolism, nerve impulse communication, the metabolism of fatty acids and proteins, and the regulation of glucose levels. You should be consuming at least 100mg each day of magnesium for the body to function correctly.

Protein

Protein is responsible for building and repairing body tissue. It is also responsible for bone density, muscle mass, cartilage, and healthy skin. The body requires a large amount of protein that needs to be replenished on a daily basis. This is because the body does not store protein and has no reserves to draw from when it needs more.

Protein also satisfies you more and keeps you feeling full for longer periods of time. The reason is that it takes longer for the body to break down and process protein compared to carbohydrates or fats. Since the body is satisfied you will crave less sugar or treats when you are consuming protein on a regular basis.

Copper

Copper is a trace mineral that helps the body absorb iron and together, form red blood cells. It’s so important because copper is in every single tissue in the body. The liver, heart, brain, kidney, and skeletal system require the most copper.

It also aids in the production of energy and collagen. Copper helps keep connective tissue supple and repairs it when needed by stimulating the immune system. This stimulation also wards off infections and bad bacteria. Copper also plays a part in helping the body regulate metabolism and glucose levels.  

Manganese

Manganese is an essential trace mineral that helps the body process vitamins such as C, E, thiamine, and choline. It helps regulate cholesterol, glucose, and carbohydrates. The body cannot produce manganese but can store it in the kidney, liver, pancreas, and bones. This means that you need to supply this trace mineral to your body through foods or supplements on a regular basis. 

Manganese is also an antioxidant that protects cells from free radical and oxidative damage. The antioxidant properties of manganese are superior because they help form an enzyme called superoxide dismutase. This superoxide enzyme attacks more serious free radicals and breaks them down so that they can be processed and removed from the body.

Fat

For some reason, this seems to be a word that induces fear and discomfort. The good news is that you should be consuming fat on a daily basis and somewhere between 40-75g. The body requires fat to keep cell membranes strong, metabolize vitamins A, D, E, and K, for proper brain function, to grow healthy skin, hair, and nails, and for energy purposes. There are 4 main types of fat:

• Monounsaturated fat – Good fat
• Polyunsaturated fat -Good fat
• Saturated fat – Moderate fat
• Trans fat -Bad fat

Monounsaturated and polyunsaturated fats are both healthy and the ones you want to add to your diet. These are the fats that reduce bad cholesterol, enhance brain function and keep your skin plump and vital. Both are found in peanut butter and just one serving offers 8g of monounsaturated fat and 4.4g polyunsaturated fat.