Being creamy, delicious, and nutritious at the same time, peanut butter is a great addition to numerous recipes. However, despite tasting incredibly well, research has shown that it is also very healthy and improves health in various ways.
Initially, let us take a look at the following nutritional info of peanut butter.
Two tablespoons of peanut butter provide:
- Total Carbohydrate-6.5g
- Dietary Fiber-2g 8% RDA
- Total Fat-16g 25% RDA
- Potassium- 208mg 6% RDA
- Magnesium-50 mg 12% RDA
- Phosphorus-115 mg 11% RDA
- Folate-23.7mcg 6% RDA
- Protein-8g 16% RDA
- Vitamin E-2.9mg 14% RDA
- Niacin-4.3mg 21% RDA
- Selenium- 1.8mcg 3% RDA
- Vitamin B6-0.2 mg 9% RDA
- Pantothenic Acid-0.3 mg 3% RDA
- Iron-0.6 mg 3% RDA
- Zinc 0.9mg 6% RDA
- Copper- 0.2mg 8% RDA
- Manganese- 0.5mg 23% RDA
Now, here are the benefits of its regular consumption:
-- Researchers from Vanderbilt University found that its consumption lowers the risk of premature death since it is rich in polyunsaturated and monounsaturated fat, fiber, antioxidants, and potassium. Peanut butter lowers LDL cholesterol levels, high blood pressure, and the risk of type 2 diabetes and heart disease.
-- As most gallstones are cholesterol- based, the cholesterol acts as a solvent. Therefore, being high in fat content, peanut butter is an excellent way to prevent the formation of gallstones
-- The high amounts of vitamin E in peanut butter improve skin health, retain its moisture, prevent the formation of cracking or scaly patches, and reduce the impact the excessive exposure to the sun
-- Peanut butter contains high amounts of vitamins E and K, which keep toxins at bay. Vitamin E soothes premenstrual syndrome symptoms, and prevents cataracts and other eye disorders, while vitamin K helps the absorption of calcium in the body, supports bone health, and improves blood clotting
-- It is excellent if you are on a calorie-restricted diet, as peanuts are higher in protein than any other nuts, so they will accelerate your metabolism rate by 11%
-- Its consumption increases satiety and keeps you full longer, so it is excellent when you are trying to lose excess weight. Yet, note that the average serving of peanut butter is about two tablespoons, as it is rich in fat and calories
-- This fiber-rich spread energizes the body and prevents blood sugar crashes
-- Peanut butter is rich in magnesium, which is essential for our overall health, since it is involved in more than 300 biochemical reactions that occur within your body, like temperature regulation, energy production, de5oxification, bone, nerve, and teeth health
-- Peanuts are rich in omega-6 fats that prevent inflammation in the body
-- Its antioxidant and anti-inflammatory properties improve brain function, treat anxiety, and relieve stress
-- The consumption of peanut butter during pregnancy lowers the risk of peanut allergies in the newborn baby
-- It is high in beta-sitosterol, which boosts serotonin and lowers cortisol levels
However, note that it is important not to combine peanut butter with too many carbohydrates, and stick to the good and healthy low-calorie options, like celery and apples.
Moreover, choose sugar-free peanut butter options, since they are low in calories, and avoid the ones that contain hydrogenated oils, since they can cause inflation. Therefore, make sure you take the recommended dose of peanut butter daily, but note that it must come from a healthy brand.