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According to the Peanut Institute, peanuts contain fats, protein and fiber that are beneficial in promoting health and reducing the risk of chronic diseases.Peanut butter and peanuts contain almost half the 13 essential vitamins that are necessary for body growth and maintenance.
Vitamin E
Vitamin E is an antioxidant that protects the vitamin A in our bodies.In addition, it protects our cells and tissues from damage.维生素E已经被known to boost the immune system by stimulating production of natural killer cells that destroy cancer and germ cells. It can also contribute to reducing the risk of cardiovascular disease.One ounce of dry-roasted peanuts contains 25 percent of the recommended daily intake of vitamin E. The Mayo Clinic states that the daily dietary amount for adults is 15 mg.
- Vitamin E is an antioxidant that protects the vitamin A in our bodies.
Niacin
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Niacin is a B vitamin and is important in the release of energy from foods we consume.It also aids in maintaining healthy skin as well as maintaining the digestive tract and nervous system.According to Vitamins-Supplements, niacin is powerful in lowering cholesterol levels, alleviating depression and insomnia; a niacin deficiency affects every cell in your body. Deficiencies may also lead to muscle weakness and skin lesions. One serving of peanuts contains 19 percent of the recommended daily intake of niacin.
- Niacin is a B vitamin and is important in the release of energy from foods we consume.
- According to Vitamins-Supplements, niacin is powerful in lowering cholesterol levels, alleviating depression and insomnia; a niacin deficiency affects every cell in your body.
Folate
Folate, also known as folic acid, is essential in many body functions. Our bodies need folate for DNA repair and DNA synthesizing. During periods of rapid cell division, folate is necessary for growth and producing healthy red blood cells. Folate deficiencies carry many health risks, such as cancer development due to DNA synthesis and neural tube defects in developing embryos. The Office of Dietary Supplements states that the recommended daily dosage of folate for male and female adults is 400mg. A single serving of peanuts offers 10 percent of the recommended daily intake of folate.
- Folate, also known as folic acid, is essential in many body functions.
- During periods of rapid cell division, folate is necessary for growth and producing healthy red blood cells.
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Peanuts contain riboflavin, and vitamin that is necessary to maintain healthy skin and normal eye functioning. Riboflavin is a water-soluble vitamin that is not stored in the body. Leftover amounts of this vitamin leave the body through the urine; therefore, it must be restored daily. According to the Institute of Medicine, the daily recommended intake of riboflavin varies on age and gender1.
- Peanuts contain riboflavin, and vitamin that is necessary to maintain healthy skin and normal eye functioning.
- Leftover amounts of this vitamin leave the body through the urine; therefore, it must be restored daily.
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References
- Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Vitamins
- Peanuts, all types, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Diabetes peanuts help control blood sugar. The Peanut Institute. Updated 2020.
- Peanut protein, fats & carbs: peanut macronutrients. The National Peanut Institute. Updated 2020.
- Arya SS, Salve AR, Chauhan S. Peanuts as functional food: A review. J Food Sci Technol. 2016;53(1):31-41. doi:10.1007%2Fs13197-015-2007-9
- Peanut vitamins & minerals: Micronutrients. The Peanut Institute. Updated 2020.
- Hou YY, Ojo O, Wang LL, et al. A randomized controlled trial to compare the effect of peanuts and almonds on the cardio-metabolic and inflammatory parameters in patients with type 2 diabetes mellitus. Nutrients. 2018;10(11). doi:10.3390/nu10111565
- Alves RD, Moreira AP, Macedo VS, et al. Regular intake of high-oleic peanuts improves fat oxidation and body composition in overweight/obese men pursuing a energy-restricted diet. Obesity (Silver Spring). 2014;22(6):1422-9. doi:10.1002/oby.20746
- Bonnefont-Rousselot D. Resveratrol and cardiovascular diseases. Nutrients. 2016;8(5). doi:10.3390/nu8050250.
- Arya SS, Salve AR, Chauhan S. Peanuts as functional food: A review. J Food Sci Technol. 2016;53(1):31-41. doi:10.1007/s13197-015-2007-9
- Bunyavanich S, Rifas-Shiman SL, Platts-Mills TA, et al. Peanut allergy prevalence among school-age children in a US cohort not selected for any disease. J Allergy Clin Immunol. 2014;134(3):753-5.
- American Academy of Allergy, Asthma, and Immunology. Newly issued clinical guidelines from the NIAID recommend early peanut introduction, not avoidance. 2017.
- Salehi B, Mishra AP, Nigam M, et al. Resveratrol: A double-edged sword in health benefits. Biomedicines. 2018;6(3). doi:10.3390/biomedicines6030091
- Peanut types. National Peanut Board. Updated 2020.
- How long will that peanut butter last?. National Peanut Board. Updated 2020.
- Kumar P, Mahato DK, Kamle M, Mohanta TK, Kang SG. Aflatoxins: A global concern for food safety, human health and their management. Front Microbiol. 2016;7:2170. doi:10.3389/fmicb.2016.02170
Writer Bio
Michelle Lawson began her professional writing career in 2010, with her work appearing on various websites. She emphasizes alternative approaches to health-related issues. She is certified as a Sports Nutritionist by the International Fitness Association. Lawson graduated from ATI College of Health with honors, earning her associate degree in medical assisting.