Peanuts and peanut butter contain more than 30 essential nutrients, which makes them a “nutrient-rich” part of your efforts to eat for good health. Some key nutrients peanuts provide are:

Proteins are required for the structure, function, and regulation of the body’s cells, tissues, and organs. Nuts are a plant-based protein!

Fat makes food taste good, helps you feel full and is the way your body stores energy. The majority of the fat in the nuts mentioned above comes from the “good: fats: monounsaturated and polyunsaturated.

Antioxidants help reduce the damaging effects of oxygen in tissues. Nuts are SuperFoods with antioxidant capacity that meets or beats other fruits and vegetables.

Fiber helps fill you up and keep your digestive tract healthy. Nuts have more fiber than white bread. Nuts – including peanuts – can help you with your fiber intake.

Calories are energy. Carbs, fat, protein and alcohol have calories. Nuts are nutrient rich, which means they have a lot of nutrients for the calories.
 
 
 

 


 

  

 

Peanuts Also Provide:

Folate is a water-soluble B vitamin that occurs naturally in food. Folate helps produce and maintain new cells and is important in normal growth and development. Peanuts are a good source of folate.

Magnesium is a mineral involved in many processes in the body including nerve signaling, the building of healthy bones, and normal muscle contraction.

Choline, A B-complex vitamin that is a constituent of lecithin; essential in the metabolism of fat. It is also a nutrient essential for cardiovascular and brain function and for cellular membrane composition and repair.

Niacin is a B vitamin that's used by your body to turn carbohydrates into energy. Nuts are a natural source of niacin.

Copper, is an essential mineral involved in many processes including red blood cell formation, respiration, and bone formation.

Phytosterols, are cholesterol-like molecules found in all plant foods.

Vitamin B6, vitamins are important to the function of the central nervous system, skin, and is involved in the formation of red blood cells.

Arginine, is an amino acid that is known as a growth hormone releaser and a substance essential to blood vessel health.

Zinc, is a mineral and a constituent of many enzymes that allow chemical reactions to proceed at normal rates. It is involved in the manufacture of protein (protein synthesis) and in cell division.

Vitamin E, which is an antioxidant that helps to protect cells from stress.

Manganese, which builds strong bones and helps the body break down protein, fats and carbs.

Phosphorus, which helps your body store and use energy, and is involved in the formation of bones
and teeth.

Polyphenols, which act as antioxidants and enhance immune response (Scalbert, 2005).

The U.S. Food and Drug Administration defines food as a “good source” of a nutrient if it contains 10-19 percent of the daily value (DV) in a single serving. FDA defines a food as an “excellent source” of a nutrient if it contains 20 percent or more of the daily value (DV) in a single serving.

Peanuts are an excellent source of niacin and a good source of folate, vitamin E, magnesium and fiber.

Peanut butter is an excellent source of niacin, and a good source of vitamin E and magnesium.

 

 

 

 

 

 

 Vocabulary Lesson:

 In the past few years, a new term has been added to the nutrition dictionary: nutrient rich (nutrient density to those who want to be really fancy). The American Dietetic Association defines nutrient density as a way to compare the nutrients provided to the calorie count in a single food. According to the 2005 Dietary Guidelines for Americans, nutrient rich foods are foods that provide substantial amounts of vitamins and minerals for relatively few calories (USDA, 2005).

 

  



 

 

 

For instance, compare these two snacks:

6 ounces nonfat, light yogurt + 1 ounce dry roasted peanuts + 8 oz flavored drink mixed with 20 fl oz of water = 230 calories

Niacin = 19 percent DV
Folate = 10 percent DV
Vitamin E = 10 percent DV
Magnesium = 13 percent DV
Fiber = 9 percent DV
Poly & mono fats = 81 percent total fat
Protein = 11g

1 snack bag of potato chips + 12 ounce cola =
300 calories


Niacin = 6 percent DV
Folate = 3 percent DV
Vitamin E = 9 percent DV
Magnesium = 4 percent DV
Fiber = 4 percent DV
Poly & mono fats = 90 percent total fat
Protein = 2 g

Both are similar in calories but the yogurt and peanut snack is "nutrient rich."