Peanut Protein Is Heart-healthy. 1 oz of peanuts contains almost 8g of protein and no cholesterol. 1

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1 Peanuts are the most nutrient dense nuts Peanuts contain more protein than any other nut. According to the USDA, an ounce of oil-roasted peanuts provides almost 8 grams of hearthealthy, cholesterol-free, plant-based protein. 1 According to the FDA, an ounce of oil-roasted peanuts is an excellent source of niacin and manganese and a good source of fiber, phosphorous, vitamin E and magnesium. 1 the Canadian Food Inspection Agency allows the claims contains or source of for foods that provide 5% or more of the percent daily value for that nutrient. An ounce of oilroasted salted peanuts provide more than 5% of folate, vitamin B6, copper, potassium and zinc. 2 According to these authoritative agencies, one ounce of oil-roasted peanuts contributes a significant amount of 12 different nutrients to the diet. What do these nutrients do for you? Peanut Protein Is Heart-healthy 1 oz of peanuts contains almost 8g of protein and no cholesterol. 1 Peanuts are very high in arginine, an amino acid, which can help to open up blood vessels and allow blood to flow better. 3,4 Replacing red meat in the diet with a plant-protein like peanuts can decrease the risk of heart disease by 19%. 5 Protein Keeps You Fuller Longer Research shows protein plays an important role in satiety, and increased protein intake as a part of a healthy diet may improve body composition, facilitate fat loss, and improve body weight maintenance after weight loss. 6 Peanut protein s effect on weight loss and appetite control could be due to its thermogenic effects that increase metabolism immediately following consumption. 7 High protein intake decreases the hormone associated with hunger and increases the hormone that promotes satiety. 8 Peanut protein may play a role in decreasing appetite and desire to eat when peanuts or peanut butter are paired with a whole grain for breakfast. 8 Power Your Day with Peanut Flour Peanut flour contains about 10g to 14g of protein per ounce depending on the fat concentration, and can be a great addition to any protein shake or smoothie. 1 Peanut flour is available for purchase online at Unlike most flours, peanut flour is made from ground peanuts with the oils removed and does not contain any gluten. It is an excellent source of fiber, protein, and essential nutrients and can be a great option for making gluten-free baked goods.

2 Peanuts Are an Excellent Source (>20% daily value) of: Niacin helps the digestive system, skin, and nerves to function. It is also important for converting food to energy. 9 Niacin also reduces the risk of heart disease and has antioxidant, anti-inflammatory, and anti-thrombotic properties. 9 Niacin is linked to reducing the risk of Alzheimer s disease. 10 Manganese helps form bones and metabolize amino acids, lipids, cholesterol and carbohydrates. Manganese also aids in the activation of many enzymes. 11 Manganese can also help alleviate symptoms of premenstrual syndrome (PMS). 12 Peanuts Are a Good Source (10-19% daily value) of: Fiber is a type of carbohydrate in plant-based foods that provides various health benefits, and over 1/3 of the carbohydrates in peanuts is from fiber. 1 Peanuts and peanut butter contain both soluble and insoluble fiber. Soluble fiber has heart health benefits and can actually help absorb and remove cholesterol from the body. Insoluble fiber is hard to digest and plays a big role in promoting regularity and improving digestive function. Fiber adds bulk to our food that helps us to feel fuller after eating. Research shows that both peanuts and peanut butter promote satiety and weight management due to their high content of protein and fiber. 13 Although fiber is a carbohydrate, it is not absorbed by the body and does not raise blood sugar. Research has shown that both peanuts and peanut butter can help control blood sugar in both diabetics and healthy people. 14,15 Magnesium plays a role in the prevention of heart disease and type 2 diabetes. It acts to maintain normal muscle and nerve function. 16 Magnesium also supports a healthy immune system, promotes normal blood pressure, keeps bones strong, and helps to regulate blood sugar levels. 17 Phosphorus helps synthesize protein for the growth, maintenance, and repair of cells and tissues. It also helps the body make ATP to store energy and contributes to kidney function, muscle contraction, normal heartbeat, and nerve signaling. 18 Phosphorus also functions in the formation of bones and teeth. 19 Folate cells and tissues grow. It is very important during pregnancy to prevent neural tube defects, such as spina bifida. 22 Folate also reduces the risk of heart disease by breaking down the amino acid homocysteine, which has been linked to artery damage and higher risk of a heart attack. 23 Copper works with iron to form red blood cells and helps keep the blood vessels, nerves, immune system, and bones healthy. 25 Copper deficiency causes dysfunction of the immune and cardiovascular systems. 11 Vitamin E is an antioxidant and plays a role in the immune system and metabolic processes. Vitamin E may prevent heart disease, Alzheimer s disease, and dementia. 20 Research has shown that over 90% of men and women do not meet the recommendations for intake of vitamin E. One ounce of peanuts provides 15% of the Daily value, meaning three servings provide almost half of a person s daily needs. 21 Peanuts have 26.7% more vitamin E than what is currently shown by USDA Current USDA Value 2.36 mg/ounce New Value 3 mg/ounce

3 Peanuts Contain More than 5% daily value: Vitamin B6 Vitamin B6 functions as a coenzyme in the metabolism of amino acids and glycogen. It may also help in reducing risk factors for coronary artery disease. It also has a role in the nervous and immune systems. 24 Potassium Potassium is needed for normal cellular function in the body. Potassium also aids in maintaining blood pressure and helps nerves and muscles communicate. 26 It also has a role in preventing bone demineralization, and kidney stones. 27 Zinc Zinc is a mineral essential for cellular growth and tissue repair. It helps wounds heal and is important for proper senses of taste and smell. 28 Zinc is also required by many enzymes to work properly and also has a role in regulating gene expression. 28 Thiamin Thiamin helps convert carbohydrates into energy, which is essential for the brain and nervous system. It also helps with muscle contraction and conduction of nerve signals. 24

4 Bioactives Peanuts contain bioactives, which are plant substances found to offer health benefits possibly beyond vitamins and minerals. 29 The known bioactives in peanuts include the following: Flavonoids Also found in green tea. All parts of the peanut plant contain flavonoids. A high intake is thought to be protective against heart disease and certain types of cancer. they may also play a role in circulation after eating. 30 Phenolic Acids Also found in berries. Works as an antioxidant to protect against heart disease, cancer, and stroke. 31 Resveratrol Same phytochemical found in red wine that is associated with reduced risk of heart disease and cancer. 33 Peanuts contain resveratrol in the seed itself, as well as high amounts in the skins. 33 Shown to have anti-aging effects and can increase fat burning activity in cells. 34 may extend life. 34,35 Phytosterols Block the absorption of cholesterol from the diet. may decrease inflammation and reduce the growth of various cancers. 31 Shown to reduce tumor growth. 32 The numerous bioactive components in peanuts contribute to their antioxidant capacity. 36 Resurreccion, 2008 Skins boost antioxidant capacity When peanuts are consumed with their skins, their antioxidant capacity doubles and roasted peanuts with skins have been shown to have a higher antioxidant capacity than green tea, red wine, and blueberries. 29

5 Resveratrol Almost a decade of research provides strong evidence that resveratrol plays a role in reducing body weight, decreasing the risk of cancer and diabetes, and prolonging life Resveratrol may also protect peanut-eaters against chronic kidney disease. Resveratrol may alter DNA in ways that promote anti-inflammatory and anti-oxidant properties.37 r f s w t m s Resveratrol may protect against hearing loss and Alzheimer s.38 It is only found in a few foods, including peanuts, mulberries, grape skins and wine. Most of the resveratrol in peanuts is found in the skins, and Southern-style boiled peanuts and peanut butter contain very high amounts.33 Eating a small handfull of peanuts every day of the week provides more resveratrol than a glass of wine. Boiled peanuts contain more resveratrol than red wine.39 Resurreccion, Food Tech, 2009

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