Peanut butter has long been an indispensable food in many kitchens. According to research by Kansas State University, the amount of peanut butter consumed in America each year can coat the floor of the Grand Canyon. Everyone, especially children and women, love peanut butter because of not only its great taste but also many health benefits of peanut butter.
Top Health Benefits Of Peanut Butter
Before showing the health benefits of peanut butter for women, I want to share with you some general information about peanut butter. Peanut butter has been made from ground dry roasted peanut as a meat protein substitute since 1890. Peanut is actually a legume, but not a nut. Today, peanut butter has been widely used in many countries in North America, the United Kingdom, Australia, the Netherlands and parts of Asia, particularly Indonesia and Philippines. People prefer to use peanut butter as a spread on sandwich, bread, toast, apple slices, waffles, carrot, celery, etc. Much more than helping the meals delicious, peanut butter also gives people, especially for women, a lot of benefits. Now, discover top 9 health benefits of peanut butter for women that I share with you today in our site and decide if you should add peanut butter into your diet or not!
1. It Helps Women Lose Weight
Many women who want to lose weight think peanut butter with 180 to 210 calories and about 16 grams of fat per serving is a taboo. But that is wrong! In fact, researchers have showed that eating in moderation foods that are rich in monounsaturated fats such as peanut butter may help in weight loss and heart disease prevention.
Harvard University worked with Boston's Brigham and Women's Hospital to conduct a study in two groups of 101 people who weighed about 200 pounds each. One group was put on a traditional diet with high carbohydrate and low fat; the other followed the diet called peanut butter diet that they are allowed to get 15 percent of their calories from protein, 50 percent from carbohydrates and 35 percent from fat in foods such as peanut butter, avocados, nuts and olives. Researchers have found that both groups can lose their weight over the first six months, but after 18 months, the second group kept their weight off while the other regained.
The reason is that peanut butter is rich in fiber and protein which help you fill your body up and you will feel full longer, so that you consume less overall. Moreover, eating peanut butter in moderation helps dieters get rid of cravings and stay on track. To get the best benefits of peanut butter, you should choose your peanut butter carefully by reading the nutrition facts and ingredients to ensure that it does not contain too much added sugar. Now, you can lose weight with a more satisfying and tastier peanut butter diet in comparison with other low-fat, high-carb diets.
2. It Helps In Muscle Building
As you know, when you try to lose weight, it often loses not only your fat tissue but also your muscles. However, peanut butter can be an excellent choice for you because one of the great benefits of peanut butter is helping you build more muscle. That's because peanut butter is an nutrient dense substance with fiber, protein, calcium, iron, potassium, healthy fats, P-coumaric acid, resveratrol and lower cholesterol levels. These nutrients are considered extremely helpful for you to maintain the strength of your body and build muscle.
3. It Controls Blood Sugar
Adding peanut butter to breakfast may help women control their blood sugar, according to a new study. Study researchers believe that besides contributing to feelings of fullness, the protein and fibrous components in peanut butter can help women regulate and maintain the levels of blood sugar in their body. Spread peanut butter on a whole grain bagel and enjoy it for a high protein and fiber breakfast that brings many health benefits for you.
4. It Supports Women's Metabolism
Peanut butter is an excellent source of vitamin B3 (niacin) and manganese, which work for the metabolic activities of the body. Niacin helps modulate cell growth and development. Manganese protects the cells against physiological stress and encourages enzymes which help eliminate harmful ammonia.
5. It Helps Prevent Cancer
Another among health benefits of peanut butter for women is reducing the risk of cancers. Peanut butter contains the antioxidants which help to lessen the activity of free radicals. In addition, the fiber presents in peanut butter diminishes the danger of colon cancer by removing waste through the intestines efficiently.
6. It Improves Blood Circulation
Peanut butter is rich in potassium, magnesium, copper and iron which improve circulation, counteract the negative effects of sodium and maintain the proper blood flow in your body.
7. It Is Great For Delaying Signs Of Aging
One of the things considered as disasters for women is aging, and peanut butter is a great option to prevent this process. The benefits of peanut butter for women in this case come from the presence of resveratrol. Resveratrol is a phytonutrient which has powerful antioxidant properties that protect women against viruses and bacteria, reduce inflammation and aids in reducing the risk of untimely ageing.
8. It Boosts Energy
When you need to give yourself a boost of energy, consuming a tsp of peanut butter is an effective and healthy way. Peanut butter is loaded with unsaturated fats and protein which give your body energy. Plus, the plenty of calories in peanut butter contribute to health benefits of peanut butter for women that keep you energetic all day long.
9. It Is Packed With Nutrients
As I said above, peanut butter is really a nutrient dense substance that it is packed with a lot of nutritional stuffs such as potassium, fiber, magnesium, protein, antioxidants, healthy fats and many others.
– Protein: Peanut butter contains 8 grams of protein per serving that helps you build and repair muscle tissue. Besides building muscles, this protein-rich food also keeps you feeling full longer. It is recommended to take your peanut butter sandwich with a glass of milk to complete the set.
– Niacin: Many health benefits of peanut butter for women are provided due to vitamin B3 or niacin content in it. Niacin supports your metabolism by helping to implement chemical reactions that break down nutrients into useable energy. Eating peanut butter also boosts healthy cell communication to regulate the growth and development of your cell into mature tissue. According to the Linus Pauling Institute, consuming a serving of 2 tablespoons of peanut butter provides you with 4.4 milligrams of niacin, equal to 31% of the recommended daily intake for women.
– Manganese: Peanut butter is a great source of the essential mineral – manganese. Manganese helps stimulate enzymes which flush toxic ammonia out of your body, help in the breakdown of nutrients and protect your cells against physiological stress. Moreover, manganese helps in the growth of tissue that supports healthy bone development and heals wound after injury. Each peanut butter serving contains 0.58 milligrams of magnesium translated to 32% of the recommended daily intake for women.
– Potassium: Potassium in peanut butter helps prevent your cardiovascular system from the negative effects of excess sodium. It also keeps your nerves function properly and supports heart function. A serving of peanut butter provides you with 38 milligrams of potassium.
– Fiber: Besides many benefits of peanut butter with its fiber for women that I share above, it is also good for your digestion. Fiber is indispensable for the digestive tract to work healthy by promoting bowel movements. It is peanut butter which has a large amount of fiber for your body that it contains about 2 grams of fiber per serving. Furthermore, the fiber in peanut butter also helps women reduce their risk of obesity, type-2 diabetes and heart disease.
– Healthy Fat: Some of the benefits of peanut butter for women come from its high fat content. Many women think that peanut butter can make them fat, so they try to avoid eating it. In fact, the fat content in peanut butter is healthy fat which not only helps you lose weight but also is good for your heart. The unsaturated fats in peanut butter can help lower harmful cholesterol levels in your bloodstream, reducing your peril of heart disease. Peanut butter is also proven to prevent you from type-2 diabetes. A typical serving size to aim for 2 tablespoons of peanut butter with 16 grams of total fat, including 4.5 grams of polyunsaturated fat and 7.4 grams of monounsaturated fat.
All of the above top 9 health benefits of peanut butter for women are just the greatest advantages among of many others. With my personal experience and study for a long time in this field, I am glad to share them with anyone who are wondering whether peanut butter is really good for them or not. I hope that the information I share today will help people, especially women, have positive attitude toward peanut butter and can have more options for their diversified and healthy meals.
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