Adding peanuts and peanut butter to your diet on a regular basis, isn't a no-brainer. The cognitive benefits of worth every bite.
Photo: Joel Camelot/PEXELS
Peanuts are not only a good snack option, they are beneficial in keeping your brain healthy and memory sharp.
Feature Impact - A healthy brain goes beyond reading exercises and completing puzzles - it extends to the kitchen, too. Emerging nutritional science is clear that what people eat doesn't just fuel the body; it shapes memory, mood and cognitive health. Among the foods you can include in your diet to give your brain a boost are peanuts and peanut butter, staples valued not only for their convenience but also for their cognitive benefits. In fact, a study published in the "Journal of the Prevention of Alzheimer's Disease" found adults 60-80 years old who did not eat peanuts and peanut butter regularly were 30-50% more likely to perform poorly on tests measuring learning, memory, language, processing motor speed and attentiveness compared to those who did consumer peanuts and peanut butter. It's not just the older generation that can benefit. According to research published in "Clinical Nutrition," a study of college students ages 18-33 showed consumption of peanuts and peanut butter was associated with improved memory function and decreased anxiety, depression and stress. Consider this key information from the Georgia Peanut Commission before your next meal planning session.
Nutrients that Give the Brain a Boost
Despite their small stature, peanuts pack a nutrition punch. Their unique blend of various vitamins, minerals and bioactive compounds includes:
- Niacin, which can slow cognitive decline and reduce the risk for Alzheimer's disease, according to the "Journal of Neurology, Neurosurgery and Psychiatry"
- Vitamin E, found to promote healthy brain aging and delay cognitive decline
- Resveratrol, believed to be beneficial in fighting against Alzheimer's disease and other nerve degenerating diseases, per the "Journal of Biological Chemistry"
- P-coumaric acid, an antioxidant that appears to target the neurotransmitters in the brain that regulate mood, stress and anxiety
Peace of MIND
Peanuts are included in the MIND diet, a combination of the Mediterranean and DASH diets, which specifically includes foods shown to benefit the brain.
Adding peanuts to your menu can be a breeze. Make breakfast-on-the-go part of your daily commute with Flourless Blueberry Muffins that require just five ingredients, including creamy peanut butter. Easy to make and carry with you to work or pack in your child's backpack, these muffin are also a great energy boost or quick snack between meals.
You can easily add more peanuts into your diet. Combine peanuts and peanut butter with other snacks foods. Add peanuts to make a homemade Chex Party Mix, spread peanut butter on crackers, or enjoy the occassional peanut butter and Karo Syrup sandwich.
Brain Food for Thought
Supporting your cognitive health starts with the right nutrition, and the evidence makes it clear peanuts and peanut butter should be on the top of your list on your next trip to the grocery store. Looking for more peanut inspiried recipes? Find more them and nutritional information at GAPeanuts.com.
Flourless Blueberry Muffins
Recipe courtesy of The Peanut InstituteServings: 12
Photo provided
What you'll need:
2 bananas1 cup creamy peanut butter
2 eggs
1/2 teaspoon baking powder
1 cup blueberries
Preheat oven to 350 F. Grease muffin pan. In blender or food processor, combine bananas, peanut butter, eggs and baking powder; blend until smooth. Fold in blueberries by hand. Pour mixture into muffin tin. Bake 12-15 minutes. Store muffins in airtight container up to 3 days.