Surely, you are familiar with peanut than the other bean isn’t it? because these foods are very commonly found in many foods, for example, be used as a spread on bread, candies peanut flavor, and taste the flavor bean pastries. Peanut butter is a food made from ground roasted beans are then processed until smooth and then given a mixture of sugar and salt. In addition to the usual beans known as peanut butter. Peanut butter is composed of various types. However, peanut butter consists of two types, namely the so-called smooth peanut butter or smooth and creamy peanut butter plus coarsely ground peanuts that called crunchy. Generally, the composition of peanut butter is:
- 500 grams of peanuts and raw peel can also peel roasted
- 2 tbsp peanut oil (if there is no use of vegetable oil only)
- Salt to taste
Judging from the composition, the most dominant ingredient is peanuts. Even peanut butter, in addition to using peanut, also can use cashew, almonds and others. In this article, we will present how to make peanut butter. Here’s a list of the presentation of this article.
- The benefits of peanut butter for health, beauty, and children
- How to make a healthy peanut butter
- Things you have to Remember before the consumption of peanut butter
Well, if you are interested, let us repeat the points.
Health Benefits of Peanut Butter From it’s Nutrition Facts
Peanut butter is not only known as a delicious bread spreads. Surprisingly, peanut butter itself is also beneficial for the health of your body. The content of protein and healthy fats in it helps to lose weight, diabetes, and prevent Alzheimer’s disease. Peanut butter contained in various types of essential nutrients required by the body. Every two tablespoons of peanut butter contains: 3 mg of vitamin E that act as antioxidants, 49 mg of magnesium, which is useful for building bones, 208 mg of potassium, which is beneficial to the muscle, and 0.17 mg of vitamin B6, which is useful to boost immunity. Here are some benefits of these contents:
- Sources of Protein
There is a unique fact about the nutritional value of peanut butter and its function as a bread spread. The content of amino acids (the simplest form of protein) between peanut butter and whole grain breads are complementary if consumed simultaneously. Peanut butter has law the amino acid
Conversely, whole grain breads contain high levels of the amino acid of methionine, but low amino acids. With a complete protein, then the function of proteins in the body will run optimally where it is play a role in the growth, repair damaged tissue, keep your immune system remains.
- healthy fats
One possible reason that considered for the peanut butter is the healthy food fat content. Indeed, peanut butter contains high fat, but its kind is unsaturated fat. Unsaturated fats actually has a good role for the health of the body including lowering cholesterol levels and preventing the risk of coronary heart disease. In servings 2 tablespoons, there are 16 g fat 3/4 of its parts come from unsaturated fat. So the reason as a cause unhealthy fat in peanut butter is not relevant.
- Source of Vitamins and minerals
Peanut butter contains vitamin E, a powerful anti-oxidants to protect the nerve membrane. As an antioxidant of course is responsible for keeping the immune system, as well as the risk of diseases associated with free radicals, one of them is cancer. Vitamin E works closely with women, because these vitamins can maintain the beauty of women to maintain healthy skin and hair, as well as prevent premature aging. For men, vitamin E is beneficial to maintain fertility by protecting sperm cell membranes from oxidative damage.
- Sources of Vitamin B6
Vitamin B6 together with zinc, folic acid, vitamin B12, and vitamin C have the role that necessary for the synthesis of hemoglobin in red blood cells whose function is to carry oxygen to the body tissues. This vitamin also plays a role in protein metabolism as well as in the use of glycogen in the muscles as an energy source when the fitness. For people who are undergoing regular physical exercise certainly not to a deficiency of vitamin B6. Because usually exercise may decrease the rate of absorption of nutrients (including vitamins) so that the number of nutrients are wasted becomes higher.
In addition, exercise can also increase the amount of nutrients needed by the body to maintain and repair the body’s cells. The function of vitamin B6 is associated with the formation of hemoglobin in the body, oxygen transport, and energy production that can affect physical fitness and exercise performance. In women, vitamin B6 helps to reduce the symptoms of Pre-Menstrual (depression, pain) and reduce nausea in pregnant women so it does not interfere with food intake during pregnancy.
- Sources of Vitamin B3
Vitamin B3 (niacin) serves to lower levels of bad cholesterol (LDL), helps metabolize carbohydrates, fats and proteins into energy for the body, as well as maintain healthy skin, hair, and nails.
- Contains potassium
Potassium content in peanut butter can reduce the effects of sodium are also contained therein. If sodium obstructing the vascular system, eating potassium which prevents. Potassium also helps to nerve and heart function more optimally. And the peanut butter products are added salt appeared to have the potassium 2 times higher than sodium. However, choosing a peanut butter without the addition of salt would be much healthier.
From the facts above nutrient peanut butter, it can contribute to:
- Prevent Alzheimer up to 70%
Research shows that the content of niacin in peanut butter can lower the risk of Alzheimer’s disease by up to 70%.
- Prevent the formation of gallstones up to 25-30%
Several medical studies show that people who eat five or more servings of peanut butter per week had a 25% -30% lower risk of developing gallstone disease.
- Reduce the risk of diabetes by 30%
Did you know peanut butter is found to reduce the risk of diabetes by up to 30% when consumed 5 consecutive days during the week with a consumption of just 1 ounce or 2 tablespoons each case based on the findings of experts that was published by the Journal of the American Medical Association, In addition peanut butter can be a mainstay of the menu so that the weight can go down when doing a healthy diet program, so that a slender body can be obtained.
- Keeping Heart Health by 44%
Peanut butter rich in nutrients and calories. But, the best part from it is not having a trans fat. In addition peanut butter also prevent the escalation of bad cholesterol in the body. This minimizes the possibility of heart disease and cardiovascular reduced.
Based on several studies that have been done, the women who want to have a healthy body, it is recommended to eat at least 5 tablespoons of peanut butter in a week. If you do this, you will reduce by 44 percent the risk of heart disease.
- Maintaining Bone Health
Peanut butter is rich in calcium and magnesium, which is indispensable to health and strengthen bones. This jam is great for kids because this is when they require the development of strong bones. For adults it is very good to maintain bone health and prevent osteoporosis.
- Smooth Digestion
The fiber content that is in peanut butter helps the digestive function to run properly. So very good if peanut butter is included in your daily diet, but remember to moderate amounts.
Peanut butter Beauty benefits
- Healthy Skin
Peanut butter contains protein, potassium, magnesium, antioxidants, healthy fats and fiber. It also contains vitamin E and B12, which can petrify nourish your skin.
- Slimming body
Peanut butter is also enriched with fiber, monounsaturated fats, and proteins, in order to make the stomach feel fuller for longer periods of time. In addition, the nutrient content in peanut butter can also be a healthy digestive system and also does not make you gain weight. The combination of foods containing fiber (2 grams per serving), peanut butter and protein (8 grams per serving), will make you feel full longer.
- Protect your skin and hair
Nuts contain biotin, a B vitamin that is needed by overall scalp health. beans also offers vitamin E that nourish and protect the skin from damaging UV rays.
Peanut butter benefits for children
If your child likes the taste of peanut butter, then you have to let them enjoy it. It is good, because peanut butter is good for children. The following benefits for children:
- Constipation. health benefits of peanut butter for children is that helps to relieve constipation problems.
- Boost Energy. Therefore, consume the peanut butter in the morning will help keep your child feel more energetic.
- Improve the Eyesight. One of the peanut butter health benefits is that this food rich in protein that will help to cure eye problems in children.
- Strong Bones. Peanut butter are rich in calcium. It will help to make children strong bones.
- Improve Memory. Peanut butter to children is that it helps to improve a person’s memory.
- Helps Increase Appetite. It also helps in improving your child’s appetite. Peanut butter is a healthy food to increase appetite.
- Loss Weight. Peanut butter has good fats that will help to promote weight loss. But must balancing with the intake of drinking.
How to make healthy peanut butter
As already mentioned in this article, the main composition of peanut butter is peanut. A healthy peanut butter made only from vegetable oil, beans and salt, not coupled with sweeter or the other. here’s how it’s done:
- You can simply roast the beans until lightly browned. It could also bake in the oven previously heated to 10 minutes.
- Enter the nuts in a blender or food prossecor when the beans are still warm. Then turn on blencer / food prossecor for 1 minute, then rake the edges and mash back to 1 minute. Repeat until creamy peanut completely smooth and mix, salt and oil then blend back.
- After that, then move creamy peanut butter earlier in an airtight bottle and store in refrigerator. Without any preservatives, this jam will hold up to two months.
Things you have to Remember before the consumption of peanut butter
Although only enjoyed limited ammount, sometimes peanut butter also gives a bad impact on the body. Especially for peanut butter that is added to excessive sugar in it. To reduce the risk of bad of peanut butter, you can add palm oil when enjoyed it. But a lot of people who think so delicious peanut butter usually unknowingly have spent a lot of servings. That’s what ultimately makes a bad impact on health.
From the description of the nutritional content of peanut butter on, then the peanut butter could be one of the foods consumed daily without any cynical assumption. However, note the number of servings consumed peanut butter, because the calories of peanut butter are high. For about 32 g already has accounts for 188 kcal daily dietary needs. If consumed only as a spread on white bread 1 handfuls (consisting of two slices of bread) is not too problematic. Instead of peanut butter can lower the glycemic index (the ability of a food to raise blood sugar levels) on white bread if taken together. Fibers contained in peanut butter also shows good benefits for digestion and slimming diet.