Is peanut butter rich in zinc?

Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women.

medicalnewstoday.com - Is peanut butter good for you? Health benefits and nutrition

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In this article, we look at the benefits of eating peanut butter and explain the risks associated with consuming it. However, peanut butter is high in calories and fat, so people should enjoy it in moderation. Depending on how people use peanut butter in their diet, it can help them lose weight, or put on pounds during weight training or bodybuilding. Peanuts and peanut butter contain nutrients that may boost a person’s heart health and improve blood sugar levels. Peanut butter is rich in protein, minerals, and vitamins, but it can also be high in calories, sodium, and unsaturated fat. Low-sugar and homemade peanut butter may be good options, as many brands contain added sugar and oil. It also contains 152 mg of sodium, which is 10.1 percent of an adult’s ideal daily upper intake of sodium of 1,500 mg. Each serving contains 3.05 g of saturated fats, which is 23.5 percent of the American Heart Association’s maximum recommended daily intake of saturated fat for those consuming 2,000 calories a day. People should aim for less than 13 g of saturated fat per day. However, there are also nutritional disadvantages if a person eats more than the recommended amount of peanut butter. Most notably, each 2-tablespoon (tbsp) serving of smooth peanut butter provides the following nutrients, minerals, and vitamins: Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium , potassium , and zinc. Eating peanut butter in moderation and as part of an overall healthful diet may provide the following benefits:

1. Weight loss

Several studies suggest that eating peanuts and other nuts can help people maintain their weight, or even help with weight loss. This may be because peanuts improve satiety, which is the feeling of fullness, thanks to their protein, fat, and fiber content. A 2018 study suggests that eating nuts, including peanuts, reduces a person’s risk of being overweight or obese. This study compared the dietary and lifestyle data for over 373,000 people from 10 European countries over 5 years. Earlier research based on data gathered from over 51,000 women suggested that those who ate nuts twice weekly or more experienced slightly less weight gain over an 8-year period than women who rarely ate nuts.

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2. Boosting heart health

Peanut butter contains many nutrients that can improve heart health, including:

monounsaturated fatty acids (MUFAs)

polyunsaturated fatty acids (PUFAs)

niacin

magnesium

vitamin E

The proportion of unsaturated fats (PUFAs and MUFAs) to saturated fats in the diet plays a particularly important role in heart health. Peanut butter has a similar ratio to olive oil — which is also known as a heart-healthy option. A high intake of nuts may have links to a reduced risk of mortality from heart disease or other causes. The researchers recommend peanuts in particular as a cost-effective way to improve heart health for some people. However, as peanut butter is high in calories, it is crucial that a person limits their intake if they do not want to put on weight. Eating more than the recommended amount will also increase fat and sodium intake, which does not benefit the heart.

3. Bodybuilding

Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons. Although calorie amounts will vary based on stature, activity level, and metabolic rate, the typical daily recommended calorie intake ranges from around 1,600–2,400 calories per day for women and up to 3,000 calories per day for men. However, active adult men should consume up to 3,000 calories daily, while active women need up 2,400 calories per day. Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake. Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person’s daily protein intake. Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.

4. Managing blood sugar levels

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Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. This means it can be a good option for those with diabetes. The ADA recommend that people replace saturated fats with monounsaturated fats in their diets. They suggest peanut butter, peanuts, and peanut oil as good sources of monounsaturated fat. A small 2013 study suggests that eating peanut butter or peanuts for breakfast could help women with obesity and an increased risk of type 2 diabetes to manage their blood glucose levels. According to the survey, the women who added nuts to their breakfast had lower blood sugar levels and reported less hunger compared to women who ate a breakfast that contained the same amount of carbohydrates but no nuts. Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body. Low magnesium levels are linked to prediabetes and type 2 diabetes.

5. Reducing the risk of breast disease

Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease (BBD), which increases the risk of breast cancer. A study in the journal Breast Cancer Research and Treatment, reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30. The researchers examined the data for over 9,000 schoolgirls in America. Other types of pulses, such as beans and soy, along with vegetable fats and other nuts, may also offer protection from BBD. Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter and these other foods.

medicalnewstoday.com - Is peanut butter good for you? Health benefits and nutrition

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