Roasted Peanuts: Complete Vitamin Profile

Roasted Peanuts ‐ Vitamin Information

Introduction

Peanuts are a globally enjoyed snack and ingredient for many dishes. They contain several vitamins that provide the consumer with important health benefits. The most commonly consumed variety of peanuts are roasted, either in their shells or unshelled, making them easily accessible no matter where they may be bought. It is worth learning exactly what vitamins are found inside each peanut and how these vitamins benefit us nutritionally. This paper will discuss the various vitamins found inside of roasted peanuts as well as the effects that consuming such vitamins has on our general wellbeing.

Vitamin E

Vitamin E acts as an antioxidant within the body, fighting off potentially damaging excess radicals that can build up due to pollution or other sources. Inside of every 100g serving of roasted peanuts there exists 2.3mg of vitamin E – this provides 15% of your daily requirements according to the FDA’s Nutritional Standards.(1) Vitamin E helps to prevent cell damage from free-radicals as well as protecting from some diseases associated with aging.(2)

Vitamin B6

The B complex vitamins are extremely important for cognitive function and overall heart-health(4). There is 0.8mg of vitamin B6 found in every 100g of roasted peanuts, meeting 11% of your daily needs.(3) Vitamin B6 assists in the formation of red blood cells and energy conversion throughout the body. (5) Furthermore, the nutrient is known to reduce symptoms of certain mental illnesses including depression and autism. (6)

Vitamin K

According to nutritional analysis released by the US Department of Agriculture, 1/4 cup (34 grams) of dry-roasted peanuts contains nearly 14 mcg of vitamin K.(7) While seemingly small in amount, vitamin K offers protection against bone and cellular degeneration, as well playing a role in glucose regulation.(8) Furthermore, it serves as co-factor to enzymes involved in synthesizing proteins and minerals necessary for keeping bones healthy and strong, helping to combat conditions like osteoporosis and rickets. All three forms of Vitamin K can be absorbed through dietary means, but MK-4 is the only form natively produced within the organism, which further stresses its importance within everyday life.(9)

Folate

Roasted peanuts also contain folate, a water soluble member of the group known as Vitamin B9. According to the USDA, 200g of roasted peanuts provides roughly 113mcg of Folate, approximately 28% of the daily recommended value set forth by the FDA.(10) While primarily used to assist in DNA replication during mitotic division, studies have confirmed that elevated Folic Acid supplementation leads to decreased risk of cardiovascular disorders as well as strokes amongst other physical ailments.(11) Alongside Folate, Niacin is also present, offerings support towards the health of nerves and organs within the Human body.

Magnesium

It stands to reason that Magnesium would join the bunch alongside common nutrients such as Folate and Vitamin C; otherwise known as Mg, a single 203 gram servings of roast peanuts accounts for 75% of your official daily requirement outlined by the FDA.(12) Incorporating 500mg of Mg into your diet is seen consistent with decreasing Heart disease and related pathology.(13) With atherosclerosis being one of the leading causes of death among middle class countries, instilling proper amounts of Magnesium could prove optimal towards diminishing the risks of early demise in those cases.

Protein

Ahhh yes, the last compound we will touch upon before moving onto conclusion: protein! Most people associate peanuts with this macronutrient due to the fact it contributes immense help during digestion,Muscle building and growth as well responding very quickly in providing vital nutrition showing direct absorption within?the bloodstream. Protein molecules are composed of twenty different amino acids classified essential and nonessential ; while essential meaning obtained solely through diet , nuts like peanuts supply 10.41 Grams per 205 g servings accounting 25% in full.(14)

Conclusion

In conclusion, the range of vitamins found in roasted peanuts is quite impressive. Not only do roasted peanuts contain the well-known fats, carbohydrates, and protein along with dietary fiber, but also Vitamin E, B6, K, Folate, and magnesium — all of which offer numerous health benefits when consumed regularly. As previously stated, Vitamin E acts as an antioxidant guarding against damaging radicals, B6 is crucial for cognitive function and preventing psychological illness, Vitamin K protects from diseases associated with age, Folate promotes DNA replication and mitigate chances of Cardiovascular issues, whereas Magmiseium keeps the cardio system reliable with its antioxidant properties. Thus eating roasted peanuts can truly enhance our overall wellbeing.

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173809/nutrients

2.Mokry LE, Roberts DD, Steinberg FM., Chapter 32 – Vitamins. In: Rosen P, Barkin RM, eds. Emergency Medicine: Concepts and Clinical Practice. 7th ed. Philadelphia, PA: Mosby; 2009:406–421.

3.https://fdc.nal.usda.gov/fdc-app.html#/food-details/173809/nutrients

4. Sarris J, Murphy J, Yi F et al. ‘The Critical Role of Dietary B Vitamin Intake in Mental Health Care’. Advances in Nutrition - An International Review Journal. July 2013; 4(4):362–365. Published online 22 Nov 2012. doi: 10.3945%2Fan.113.003515

5. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h6

6. Ahmed HG, Resnick SM, Aloia MS, et al. Quantifying the psychotropic effects of pyridoxine. Int Rev Neurobiol. 2011;99:153–180. doi:10.1016/b978-0-12-385870-2.00007-x

7. https://ndb.nal.usda.gov/ndb/foods/show/2976?fgcd=&manu=&lfacet=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=peanuts+raw

8. Salkeld S, Hebbar M. Vitamin K2: a misunderstood nutrient. Gastroenterol Rep (Oxf). 2017;5(4):245–256. doi: 10.1093/gastro/gox024

9. CockayneS, Adamson J, Lanham-New S, Shearer MJ. VitaminK and the prevention of fractures: systematic review and meta?analysis of randomized controlled trials. Arch Intern Med. 2006;166(12):1256–61. doi: 10.1001/archinte.166.12.1256

10. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172520/nutrients

11. Lichtenstein AH, Appel LJ, Brands M, Carnethon M, Daniels S, Franch HA, Franklin B, Kris-Etherton P, Harris WS, Howard B, Karanja N, Lefevre M, Rudel L, Sacks F, Van Horn L, Winston M, Wylie-Rosett J; American Heart Association Nutrition Committee. Diet and lifestyle recommendations revision 2006: A scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006 Mar 28;113(11):1675-90. Epub 2006 Mar 13

12.https://fdc.nal.usda.gov/fdc-app.html#/food-details/173809/nutrients

13.https://pubmed.ncbi.nlm.nih.gov/18650294/

14.https://fdc.nal.usda.gov/fdc-app.html#/food-details/170606/nutrients