Health Benefits of Peanut Butter

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Health Benefits of Peanut ButterPeanut butter is actually a paste made out of dry, roasted peanuts. This particular paste is usually utilized as a spread on toast or even sandwiches. Peanut butter is really a healthy food which is rich in nutrition like proteins, carbohydrates, monounsaturated fatty acids, folate, niacin, pantothenic acid, pyridoxine, riboflavin, thiamin, vitamin E, vitamin C, vitamin A, sodium, magnesium, calcium, manganese, phosphorous, selenium, copper, iron, and zinc.

Peanuts or even ground nuts, since they are called, belong to the family of Fabaceae and species of Arachis hypogaea. The plant itself is a tiny annual plant in which the branch of the flower touches the ground as well as grows beneath the ground. The plant is considered to have originated from the American continent and through Spanish travelers it was spread around the world. Unlike expensive nuts like cashew nuts, pistachio nuts, almonds, and walnuts, peanuts are low cost nuts that provide comparable advantages.

Health Benefits of Peanut Butter

The health benefits of peanut butter include a decreased chance of diabetes, cardiovascular disease, cancer, degenerative nerve diseases, and management of Alzheimer’s disease. It may also help in lowering high blood pressure, and also the chance of contracting viral as well as fungal infections.Aside from its wonderful flavor, peanut butter has got important nutrition which are required for the body. A few of the health advantages of peanut butter include the following:

1. Rich Source of Protein

Peanut butter (100 grams) includes a large amount of protein (25 – 30 grams). Proteins that we consume are broken down into amino acids that are then utilized in every single cell for repairing as well as building the body. A cell divides by utilizing protein since it’s fundamental building material.

2. Lower Cholesterol Levels

The quantity of fats found in peanut butter is nearly comparable to that of the fats present in olive oil. Peanut butter consists of both polyunsaturated fats as well as monounsaturated fats. Since these fats usually are not saturated, they’re great for consume without putting the heart at any kind of risk. The unsaturated fats in peanut butter assist to reduce bad cholesterol levels (low density lipoprotein) as well as encourage the circulation of good cholesterol (high density lipoprotein).

3. Promotes a Healthy Heart

Peanut butter as well as heart health go well jointly. Over 80% of fat content in peanut butter comprises of unsaturated fats. Unsaturated fats usually are healthy fats which perform an important role in reducing bad cholesterol, therefore reducing the likelihood of coronary heart diseases. It is just a recognized fact that elevated levels of cholesterol usually are not great for the heart. It is because excessive cholesterol begins accumulating within the arteries that offer blood towards the heart. With build up of cholesterol, the arteries become narrow, which might reduce blood flow towards the heart. This could boost the chance of heart attack. All these heart disease could be prevented by including peanut butter (moderately) within the diet. Studies have also stated that having peanuts helps you to reduce the likelihood of heart disease. You can reap these heart health benefits by consuming peanut butter.

4. Reduced Chance of Type II Diabetes

Consuming peanut butter may also be useful for decreasing the chance of type II diabetes. Peanuts include not just protein, but additionally unsaturated fats. Unsaturated fats have been mentioned to enhance insulin sensitivity. Research into peanut butter consumption as well as diabetes demonstrated that a greater usage of peanut butter along with other nuts reduces the chance of type II diabetes.

5. Source of Vitamins

Peanut butter includes numerous vitamins which are great for the body to function effectively. Vitamin A present in peanut butter is effective for eye-sight, whilst vitamin C helps you to enhance the defense mechanisms and heals simple ulcers faster. Alternatively, the vitamin E present in peanut butter is yet another essential micronutrient required by the body to dissolve complex fatty acid structures as well as fat blockages in arteries.

6. Maintains Skin Health

Is peanut butter great for the skin? Well, those asking this question could be glad to know that peanut nut butter forms a fundamental element of healthy skin diet. Peanut butter as being a great source of healthy fats, may help to enhance skin complexion. Peanut butter is available to be full of vitamin B12 (Cobalamin), that promotes a healthy skin. Doctors opine that diet with a lack of vitamin B12 leads to a pale skin. This particular peanut product also includes riboflavin (vitamin B2), lack of that make the skin dry as well as scaly. Vitamin B2 supplements can be used to eliminate skin troubles just like pustules, skin rash and rosacea. As peanut is a great source of both vitamin B12 and B12, its addition in the diet can help to keep the skin healthy and glowing.

7. Antioxidant Properties

Peanut butter consists of antioxidant properties because of the existence of folate, niacin, pantothenic acid, pyridoxine, riboflavin, and thiamin. Among the antioxidants present in peanut butter is resveratrol. Resveratrol is really a polyphenol antioxidant that has been discovered to be great at managing certain kinds of cancers, heart disease, Alzheimer’s disease, viral and/or fungal infections, and degenerative nerve diseases.

8. Anti-Cancer Properties

Peanut butter consists of B-sitosterol, a phytosterol which has a great property of combating cancer, especially colon, prostate, as well as breast cancers. Peanuts and its particular products, like peanut oil and peanut butter are perfect options for phytosterols.

9. Promotes Healthy Hair

Is peanut butter beneficial to your hair? As per peanut butter nutrition facts, the food product offers vitamin B2 in massive amounts, it’s really therapeutic for proper hair growth. Peanut butter offers the much-needed nourishment to keep healthy hair.

10. Contributes in Strengthening Bones

Aside from significant vitamin content peanuts also includes important minerals just like calcium and magnesium. These types of nutrients are believed to be essential role for proper growth and development of bones. Therefore, having a peanut butter sandwich can go a long way to maintain bone health.

11. Prevent Birth Defects

Another essential nutrient present in peanut butter is folic acid. Folic acid, particularly while pregnant is essential so as to deliver a healthy baby. It is because insufficiency in folic acid during the early stages of pregnancy boosts the chance of birth defects within the unborn baby. As a result taking peanut butter throughout earlier pregnancy can reduce the likelihood of birth defects as well as encourage healthy delivery.

12. Good Source of Magnesium

Magnesium is among the most important factors within our body. Its presence in our body works well for more than 300 biochemical reactions thatare vitally important for the survival. Peanut butter is a great source of magnesium (170mg/100 grams). This will make up for 42% of the every day suggested value of magnesium. Magnesium comes with a important role to play in muscle, bone, and immunity development in the body. Magnesium will help with controlling blood sugar levels as well as blood pressure level.

13. High in Potassium

Peanut butter consists of potassium (70 mg/100g) which works as an electrolyte and is also a fluid-balancing aspect in the body. When compared with sodium, that directly puts pressure on the cardiovascular system as hypertension, potassium doesn’t put any kind of pressure either on the blood or on the cardiovascular system. In effect, potassium is really a heart-friendly element which is present in higher amounts in peanut butter.

14. Reduces Risk of Gallstones

Gallstones is among the main health problems in developed countries that is brought on by being obese, fad diets, certain kinds of cholesterol drugs, as well as birth control pills. A survey on peanuts and nut consumption regarding the chance of gallstones was undertaken and also the outcomes of the study demonstrated that over a period of 2 decades, ladies who consumed peanut butter as well as nuts regularly had decreased their likelihood of developing gallstones.

15. Dietary Fiber

Peanuts as well as peanut butter both are full of dietary fiber. A single serving or around 125 g of peanuts as well as peanut butter has 12 g and 20 g of dietary fiber, respectively. Dietary fiber is among the most significant parts within our diet, since deficiencies in dietary fiber can result in a number of health conditions as well as diseases like constipation, diabetes, cholesterol, as well as other heart diseases.

16. Better Blood Circulation

Being an huge source of iron, copper, magnesium, and potassium, peanut butter is effective in maintaining the appropriate blood flow within the body.

17. Supports Your Metabolism

Peanut butter is blessed with a excessive quantity of niacin (vitamin B-3) and manganese, which look after the metabolic activities of the body. Manganese encourages enzymes that are responsible for removing harmful ammonia. Additionally, it safeguards the cells from physiological stress. Niacin regulates cell development as well as growth.

18. Helps in Muscle Building

Comparatively higher amount of protein in peanut butter is recognized as extremely ideal for maintaining the strength of the body and building muscle.

19. Peanut butter for weight loss

Numerous research has shown that consuming peanut butter at breakfast helps with weight loss since the protein and fiber content provides satisfied as well as decreases cravings for empty calories. However, it ought to be consumed moderately to prevent over-consuming calories as well as exceeding the recommended fat intake.

Surprising Uses For Peanut Butter

Are you aware peanut butter is wonderful for more than simply sandwiches? Here’s a listing of twenty shocking ways to use peanut butter. Be sure you pick up a big jar the next time you’re at a shop! By the way, in case you have a peanut allergy, many of these methods will work with a replacement. Try sunflower seed butter, simply because it’s normally the natural oils doing all the work.

1. Shaving cream

If you’re all out of shaving cream, don’t worry! Smear on the thin layer of smooth peanut butter and shave since you normally would. The oils within the peanut butter keep the razor from nicking the face or even legs, and in addition behaves as a moisturizer!

2. Distributing medication

In case you have a tenacious child, or perhaps a pet too smart for his own good, make use of a spoon full of peanut butter to hide a pill they have to take. The peanut butter will hide the pill and also the taste!

3. Leather cleaner

Make use of smooth or even creamy peanut butter to clean up your leather furnishings, shoes, purses, and much more! Put a little bit on the soft cloth as well as rub it on the leather surface within a circular motion. The natural oils within the peanut butter will clean and glow your leather.

4. Mouse trap bait

What do you put by the end of a mouse trap? Cheese, right? Simply because mice really like cheese! Wrong. That’s what cartoons have made you imagine, but, in fact, mice aren’t big fans of cheese. They do, however, love peanut butter. (Can you blame them?) Place a big spoonful by the end of a humane mousetrap, and you’ll get them out of your house immediately!

5. Roach motel

While we’re talking about creatures invading your home, what about those pesky roaches? You’re most likely thinking you don’t wish to share your peanut butter along with roaches, and that’s fine! When you’ve finished up your jar, remove the lid and place the jar in the side. Put it wherever you’ve noticed roaches, spiders, along with other bugs. The bugs will crawl in the jar to consume the peanut butter, however their legs will stick. Whenever it’s full, put the lid back on and throw these creatures within the trash!

6. Ant bait

Rather than purchasing chemical-laden ant bait, make some yourself utilizing simple components you’ve in your own home. Combine two teaspoons of peanut butter, 1/2 teaspoon of baking soda, along with a teaspoon of borax. Use it wherever you’ve observed ants coming in to your home. Make sure to keep the pets faraway from this particular bait, although.

7. Odor eliminator

After cooking fish for dinner, the house smells fishy for a few days! Why don’t any kind of air fresheners hide that smell? Do you know what works completely. That’s right-peanut butter! Place a tablespoon of smooth peanut butter within the frying pan (as soon as your dinner has been taken out!) and fry it for the few minutes.

8. Squeak eliminator

Rather than utilizing WD-40 or any other lubricant on squeaky hinges or even drawers, put a little bit of peanut butter. The natural oils work equally well as any lubricant you can purchase in the hardware store.

9. Lubricant

Similar to how peanut butter’s oils can remove squeaks, they may also behave as a lubricant for other things all around your house as well as shed. You can use it on lawnmower blades, saws, along with a number of other tools. This really is convenient simply because you might possibly not have lubricant in the house, however, you most likely may have peanut butter.

10. Gum remover

Kids as well as gum really are a hazardous mix, and it’s inevitable which they’ll get gum within their hair, or perhaps in the carpet, or on the clothes. Whatever the surface, rub just a little peanut butter within the gum, allow it to sit for a couple of minutes, and then wipe it all away using a cloth.

11. Glue remover

If you’re making crafts or even doing a project that needs lots of glue, you’re certain to get all of it over the hands just before you’re finished. Rather than scrubbing the hands raw along with soap, or even utilizing a chemical to lose the glue, utilize peanut butter. The natural oils will certainly release the glue, therefore it washes right off. This particular solution works best for other glue-covered surfaces too.

12. Price sticker removal

Regardless how carefully you attempt to peel off a price sticker, it appears to always leave awkward remains. Simply smear a little peanut butter around the sticky area and rub it off using a cloth.

13. Windshield cleaner

It appears as though nothing short of a hard scrub will certainly release these bug remains off of your windshield right after a road trip. Peanut butter to the rescue! Rub a few peanut butter into those stubborn spots and allow it to sit for ten minutes. Spray it off using a hose, and not just is the peanut butter gone, yet so are the bug carcasses!

14. Wood scratch repair

For all those scratches on the wooden furniture, doorjambs, bannisters, and much more, try a few peanut butter. Use smooth peanut butter on the scratch and allow it to soak in for thirty minutes to an hour. Rub it away using a cloth and also the scratch will likely be nearly impossible to see!

15. CD/DVD scratch repair

In case you have a CD or DVD which keeps skipping, or even won’t play, rub just a little smooth peanut butter on the scratch and wipe it away using a soft, dry cloth.

16. Bird feeder

You probably don’t forget this one from summer camp! Cover pinecones along with peanut butter, roll them in birdseed, and hang them up in your yard. Watch the birds come stock up on food this particular winter!

17. Butter substitute

In case you run out of butter whilst cooking, make use of the equivalent amount of smooth peanut butter. This can also provide your recipe a tasty, nutty taste.

18. Ice cream cone sealant

Just before loading up your cone along with ice cream, place a scoop of peanut butter in the bottoom. It’ll keep melting ice cream from dripping out from the bottom, and will also be a yummy treat once you get to the bottom of the cone!

19. Peanut butter cookies

Ok, so this isn’t an unexpected use for peanut butter, but it’s surprisingly simple! And the best part is, this cookie recipe doesn’t demand even more than peanut butter, and will most likely be the best one you’ve ever tasted! Mix a single serving of smooth peanut butter, one cup of sugar, and one egg. Cook them at 350° for 10-12 minutes, and they’re done!

20. Popcorn flavoring

Liven up your plain popcorn with this particular delightful topping. Boil 1/2 cup of sugar and 1/2 cup of honey. Next, include 1/2 cup of smooth peanut butter, with a teaspoon of salt to bring out the taste. Toss your popcorn within this mix till it’s completely covered. Allow it to cool and enjoy! You may use crunchy peanut butter if you prefer a crunchier treat.

21. Moisturize your hair

It might sound icky, however, you can massage peanut butter right on your scalp to moisturize the hair! Follow it up with shampoo, and also be surprised about how shiny the hair can be.

Process of making Peanut Butter at home

Peanut Butter is Golden Goodness! Lots of kids love them and they really are a staple in lunches, but did you know that Peanut butter is a superb source of protein, potassium and healthy fats? And why only for kids, adults too! Spread some on crackers or even mix in with a few fruits or simply utilize it like a dip with a few crispy celery! Just enjoy.


  • Raw Unsalted Peanuts – 500gms (approx 3 cups)
  • Salt – 1/8 tsp
  • Brown Sugar – 1/4 tsp
  • Peanut Oil – 1 tbsp


  1. In a cold skillet, add the peanuts and after that put it on the stove on medium flame.
  2. Keep stirring and invite them to roast until there are actually brown spots on the skin.
  3. Remove immediately and transfer into a towel or perhaps a dish cloth.
  4. Allow to cool a little, and then begin rubbing the peanuts together with the towel and removing the skin from the peanuts.
  5. You can place the peanuts on the plate and blow onto the skin (which may be messy) or simply pick and separate the peanuts.
  6. If you’re using roasted as well as peeled peanuts, warm them up in the pan.
  7. Transfer in a good blender and blend till it is coarsely combined.
  8. If making chunky peanut butter, separate some in a bowl for later, else keep blending till it is just a smooth consistency.
  9. Add in the Salt, Sugar and also the Oil and blend.
  10. Add in the coarse peanuts in the smooth paste and provide it a fast mix.
  11. Allow to cool down completely and transfer to the clean, dry bottle.
  12. It can last a couple of months stored at room temperature within the pantry.


  1. Blend in certain honey or maple syrup for a change.
  2. Skip the Salt, Sugar and also the Oil in case you have any diet restrictions.

Peanut Butter Recipes

Aside from the preferred Peanut butter sandwich, here are a few fast and simple recipes which may be made utilizing peanut butter.

1. Peanut and Bean Salad

Peanut and Bean Salad






  • 1 cup boiled kidney beans
  • ¼ cup chopped onions
  • ¼ cup chopped celery
  • 2 tablespoons sliced spring onion greens
  • 1/3 cup Peanut butter
  • 1/2 cup plain yogurt
  • Spinach leaves


  1. Mix beans, celery and onion in the moderate bowl. Mix collectively peanut butter as well as yogurt in another bowl. Pour over bean mixture. Stir till evenly moistened. Refrigerate for 1 hour.
  2.  Arrange spinach leaves on individual plates. Top along with bean salad.

2. Peanut oats porridge

 Peanut oats porridge






  • 1 cup old rolled oats
  • 2 1/2 cups water
  • 1/8 teaspoon salt
  • 1/3 cup Peanut Butter
  • 2 medium ripe sliced bananas
  • 1 teaspoon ground cinnamon


  1. Mix oats, water and salt in the saucepan. Bring to a boil, stirring from time to time till it starts thickening.
  2. Add peanut butter, bananas as well as cinnamon. Serve instantly.

3. Protein packed wrap

Protein packed wrap







  • 1/4 cup Peanut Butter
  • 3 tablespoons soy sauce
  • 1 tablespoon oil
  • 1 tablespoon vinegar
  • 2 teaspoons chopped garlic
  • 1 teaspoon chilli flakes


  • 2 teaspoons oil
  • 1 cup shredded green cabbage
  • 1 cup shredded cabbage
  • 1 cup shredded carrots
  • 1 cup fresh bean sprouts
  • 4 tortilla wraps/chappati
  • Salt and pepper to taste


  1. Mix all dressing elements in small bowl till it will become smooth and creamy.
  2. Stir fry the vegetables in the wok together with the bean sprouts. Add salt and pepper.
  3. Spread 1 tablespoon of the dressing on every tortilla/chappati. Put the vegetable stuffing in the centre and roll in a wrap. Serve instantly.






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