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What You Should Know About Peanut Butter Nutrition

Fitday Editor

Peanut butter is packed with nutrition in just one small serving. There are significant amounts of nutrients found in peanut butter, which have wonderful effects on a person's health. With proper serving sizes, peanut butter can be a very nutritious part of your diet.

High Protein Content

Peanut butter contains high quality plant protein, which is important for energy and building muscles. The peanuts used to make peanut butter actually have more protein than any other kind of legume or nut. The protein found in peanut butter helps to replace worn out cells, repairs damaged tissue, helps boost the immune system and is a major component in vital enzymes.

High Fiber Content

Peanut butter is a good source of dietary fiber. One tablespoon of peanut butter contains one gram of fiber, which is about 4% of the daily recommended dosage. Fiber is important for proper digestion and adequate bowel movements. It prevents constipation, reduces blood sugar levels and lowers cholesterol, thus improving overall health.

High in Iron and Calcium

Iron is important for transporting oxygen in the blood, while calcium is important in promoting healthy, strong bones. Both of these nutrients are found in abundance in peanut butter.


Phytochemicals are natural substances found in plants that provide many health benefits, including reducing the risk of coronary heart disease and cancer. Peanut butter contains a certain phytochemical - or antioxidant - called resveratrol, which has been known to fight free radicals that can cause heart disease and cancer.

P-Coumaric Acid

Research and studies suggest that peanut butter contains a substance called p-coumaric acid, which helps to fight oxidative stress on the cells of the body. This oxidation is believed to be a component involved in neurodegenerative and cardiovascular diseases. The p-coumaric acid content in peanut butter helps to offset the damage done to cells, which contributes to these conditions.

Preventing Gallstones

Studies have shown that consuming peanuts and peanut butter in moderate amounts can actually reduce the risk of developing gallstones by 25%. This is because a large percentage of gallstones are cholesterol stones, which are linked to high levels of 'bad' cholesterol. Peanuts have the ability of lowering bad cholesterol and increasing 'good' cholesterol, thereby reducing the possibility of developing gallstones.

Preventing Alzheimer's

Peanuts used to make peanut butter contain high levels of niacin, which is linked to the reduction in the onset of Alzheimer's disease. The niacin contained within peanut butter helps in the recovery of cell damage of the brain, which provides protection against this disease.

To get the full benefits of peanut butter nutrition, it's recommended to have two tablespoons of peanut butter per day. This will provide a variety of health benefits, and will promote good health.

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