Nutrient-Dense Peanuts

Eat Well, Eat Peanuts com food for thought | Volume 17 Issue 3 Nutrient-dense Peanuts

Peanuts provide an edible package of naturally protective nutrients that have been shown to help fight disease, promote weight management and satiety, and improve overall diet.1,2,3 Their unique combination of more than 30 essential vitamins and nutrients and enjoyable flavor make them a great addition to any diet. In fact, peanuts and peanut butter account for two-thirds of all nuts eaten in the U.S. In addition to being the most popular nut, peanuts and peanut butter are contributing many hard-to-get nutrients to U.S. diets. A study at Penn State University looking at the diets of more than 15,000 people, found that levels of vitamin A, vitamin E, folate, magnesium, zinc, iron, calcium, and dietary fiber were higher in people who consumed peanuts and peanut products.4 As peanuts and/or peanut butter are currently eaten, they help men and women meet at least 20% of the RDA for many essential nutrients and 80% or more of niacin, iron, phosphorus, selenium, vitamin B6.5 Another study showed that eating peanuts each day for three weeks can boost blood levels of magnesium, a mineral that is low in much of the population.6 Their role in health promotion, weight management, and healthy diets makes peanuts an easy choice for adding more important nutrients to your day. Although you may not expect just a handful of such a tasty treat to provide so much nutrition, you can’t go wrong with the power-packed natural goodness of peanuts.

Peanut Butter, peanut, and Nut Consumption: Contribution to % RDA in a 2000 Calorie diet nMe

%RDA Did you know Pairing peanuts with other healthy foods can actually help you absorb more nutrients? Healthy oils, like those found in peanuts, peanut butter, and peanut women oil, are needed? to absorb fat-soluble vitamins A, D, E, and K from food.7 %RDA

* USDA nutrients of concern # WIC nutrients of concern WWEIA, NHANES 2001-2004, 1 day, 19+ years

Peanuts provide healthy oils and plant-protein. They also contain high Serving Size 1 oz. peanuts* Servings in bag 4 amounts of the healthiest form of carbohydrates, fiber. At least half of the fat in peanuts is heart-healthy monounsaturated fat and over 30% is polyunsaturated fat, making them very low in saturated fat. They contain more protein than any 160 other nut and are considered a good source of fiber.8 All three of these important nutrients have shown to play a role in decreasing 14g 21% the risk of heart disease and diabetes, and may also explain why peanuts and peanut butter help reduce hunger.1,2,3 2g 10% Furthermore, the plant-protein in peanuts contains high amounts of an amino 0g acid, Arginine, which helps to open up blood vessels and improve circulation.8,9 In fact, peanuts contain more Arginine than any other whole food and peanut 5mg flour contains twice the amount of Arginine as peanuts due to its high protein content.8 4g 1% Dietary Fiber 3g 10% vitamins and minerals

7g Peanuts are also a good or excellent source of eight vitamins Calcium Iron 2% 7% and minerals, more than any other Magnesium 12% Phosphorus 15% nut.8 They are an excellent source of Niacin and Manganese, and a Potassium 6% Zinc 7% good source of vitamin E, folate, Thiamin 12% Riboflavin 2.5% magnesium, thiamin, phosphorus, and Niacin 23% Vitamin B-6 5% copper. Niacin plays a role in reducing the risk of heart disease and also Folate 17% Manganese 27% has antioxidant, anti-inflammatory, 29 Copper 16%2% Vitamin E 12%7% and anti-thrombotic properties. Manganese helps form bones and metabolize amino acids, lipids, cholesterol and carbohydrates.30 They also contain many hard to find * based on 1 oz raw peanuts8 USDA nutrients like choline, which has a role in preventing aging-associated = excellent source cognitive impairments, and selenium, = good source an antioxidant shown to help prevent cellular damage from free radicals, that regulates thyroid function and plays a role in the immune system.10,11,12,13

Over 90% of men and women do not meet the recommendations for intake of vitamin E.

Recent research shows that peanuts contain 26.7% more vitamin E than previously thought. According to the study, one ounce of peanuts provides 15% of the Daily value, meaning three servings provide almost half of a person’s daily needs.14

Current USDA value N ew Value 2.36 mg/ounce 3 mg/ounce vitamin E

© 2017 The Peanut Institute www.peanut-institute.com www.peanut-institute.org © 2017ThePeanut Institute Did youknow making gluten-free bakedgoods. and canbeagreat optionfor protein, andessentialnutrients It isanexcellentsource offiber, and doesnotcontainanygluten. with mostoftheoilsremoved is madefrom ground peanuts Unlike mostflours,peanutflour life. reducing bodyweight,decreasing theriskofcancer anddiabetes,prolonging a decadeofresearch provides strong evidencethatresveratrol playsarole in Resveratrol isaphytochemicalfoundinred wine,grapes andpeanuts.Almost They mayalsoplayarole in circulation soonafterweeat. Flavonoids are inallparts ofthepeanutplant,andahighintakeisthoughttobeprotective againstheartdiseaseandcancer. and aprotective role againstoxidativedamagediseaseslikecoronary heart disease, stroke, andvariouscancers. The skinsofpeanutsare high inphenolicacidsthathavebeenshowntoantioxidantfunction lesterol from yourdietandmaydecrease inflammationand reduce thegrowth ofvariouscancers. Peanuts, peanutbutter, andpeanutoilallcontainphytosterols thatblocktheabsorptionofcho- and Alzheimer’s Disease. health benefitsbeyondvitaminsandminerals. Peanuts containmanybioactives,whichare plantsubstancesfoundtooffer Bioa It hasalsobeenshownthatphytosterols canreduce tumorgrowth. ity thanblueberries. even furtherandroasted peanutswiththeirskinshaveahigherantioxidantcapac- capacity doubles.Roastingpeanutscanincrease theirantioxidantpotential red wine,andwhenpeanutsare consumedwiththeir skins,theirantioxidant have beenshowntoahigherantioxidantcapacitythangreen teaand noids, allofwhichcontributetopeanutsantioxidantcapacity. Infact,peanuts peanuts includephytochemicals,phytosterols, phenolicacids,andflavo- Southern-style boiledpeanutsandpeanutbuttercontainveryhighamounts. blueberries. than green tea,red wine,and higher antioxidantcapacity have beenshowntoa roasted peanutswithskins oxidant capacitydoublesand with theirskins,anti- When peanutsare consumed 18,19 Ithasalsobeenshowntohavepossibleprotective effects againsthearingloss c ti 27

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20 Mostoftheresveratrol inpeanutsisfoundtheskins, and

Antioxidant Capacity (ORAC value, uM TE/g) 15 Theknownbioactivesin decrease disease risk. risk. disease decrease also and flavor, nutrition add and to texture, day the throughout snacks and meals into peanut the of forms all incorporate to easy is are packed with powerful antioxidants. powerful with packed are Calories Count peanut flour reduce the risk of heart disease. heart of risk the reduce flour peanut and butter, oil, peanut peanut peanuts, that shown has Research nutrients. beneficial contain peanut the of parts all and bioactives, and nutrients occurring naturally of package unique a are They accessible. and affordable both are that forms of variety a in come Peanuts M www.peanut-institute.com a k 26 e t h 24 e Qualityo 21,22 17 As an American favorite, it it favorite, American an As 28 f Even peanut skins skins peanut Even 23

your Resurreccion, 2008 25 Power Your Pesto with Peanuts Power Your Workouts with Peanuts Ingredients Roasted peanuts 1/4 cup Lemon juice and zest 1 Tbsp. Garlic clove 1 ea. Peanut oil 1 cup Canned Artichokes 3/4 cup Asiago cheese, grated 1 Tbsp Green Peas 1/2 cup Parmesan cheese, grated 1 Tbsp Fresh Basil 1 cup Salt and pepper to taste

1. In food processor, roughly chop peanuts and garlic. 2. Add artichoke, peas, basil, and lemon zest to the food processor. With machine running add oil and blend until smooth. 3. Transfer to bowl and stir in cheese. 4. Season with lemon, salt, and pepper. Recipe developed by The Culinary Institute of America as an industry service to The Peanut Institute.

references

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Activity in vitro of resveratrol pression of ATP synthase B-chain in HepG2 on granulocyte and monocyte adhesion to cells: implications for raising HDL. J Lipid endothelium. Am J Clin Res. 2008;49:1195-1201. Nutr. 1998;68(6):1208-1215. food for thought The Peanut Institute is a non-profit organization that supports nutrition research and develops educational programs to encourage healthy lifestyles. Volume 17 The Peanut Institute TEL: 1-888-8PEANUT FAX: Issue 3 com P.O. Box 70157 Albany, GA 31708-0157 1-229-888-5150 USA www.peanut-institute.com