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Peanut Butter
Peanut butter actually supplies all 3 macronutrients in 1 serving - carbohydrates, protein and fat. It may not be as healthy as spinach or broccoli, calorie for calorie, but its a great source of vitamin E, vitamin B3, vitamin B6, folate, magnesium, copper and manganese. It also contains vitamin B5, iron, potassium, zinc and selenium in small amounts. Peanut butter contains a certain antioxidant called resveratrol, which has been known to fight free radicals that can cause heart disease and cancer.

Peanut Butter Benefits
1. Weight Loss
With **0 to **0 calories per serving, calling peanut butter a diet food may seem counter-intuitive. But truth be told, eating peanut butter actually suppresses hunger which leads to weight loss. It has the enviable combination of fiber (2.6 g per serving) and protein (**8 g per serving) that keeps you feeling full for longer, so you end up eating less overall. And since there's nothing more indulgent than licking peanut butter off a spoon, once you do - you try to stay on track after.

2. Heart Healthy
Peanut butter contains a substance called p-coumaric acid which helps in offsetting the damage done to cells associated with cardiovascular diseases. Also, peanut butter contains more unsaturated fat than saturated fat making it a fat friendly food which lowers the risk of cardiovascular and coronary heart disease.

3. Lowers Risk of Cancer
Eating a vitamin Erich diet lowers the risk of stomach, colon, lung, liver, and other cancers. Peanut butter is packed with cancer-fighting vitamin E.

4. Protects Against Alzheimers Disease and Other Neurodegenerative Diseases
Peanuts are one of the foods highest in niacin, and people who eat foods rich in niacin i.e. Vitamin B3 are less likely to develop Alzheimers disease or other memory disorders. The niacin contained within peanut butter helps in the recovery of cell damage of the brain, which provides protection against this disease. Also, the p-coumaric acid content in peanut butter helps fight the oxidative stress on the cells of the body associated with neurodegenerative diseases.

5. Prevents Gallstones
Consuming peanut butter in moderation can actually reduce the risk of gallstones by *5%. This is because a large percentage of gallstones are cholesterol stones, which are linked to high levels of 'bad' cholesterol. Peanuts have the ability of lowering LDL (bad cholesterol) and increasing 'good' cholesterol i.e. HDL, thereby reducing the possibility of developing gallstones.

6. Lowers Risk of Diabetes
Peanuts and peanut butter have been shown to positively affect blood sugar control and help decrease the risk of diabetes. Eating about 2 tablespoons of peanut butter at least 5 days a week can reduce the risk of developing diabetes by almost *0%, particularly Type 2 Diabetes.

7. Promotes Strong Bones
Iron and calcium are found in abundance in peanut butter which are important for transporting oxygen in the blood and promoting healthy, strong bones. According to The Orthopedic Group, P.C, Including healthy protein in your daily diet like peanut butter is a good option to maintain strong bones.

8. Bodybuilders Rejoice!
Each *-tablespoon serving of peanut butter contains more than 8 g of protein, 2 g of dietary fiber, **8 milligrams of potassium, more than half a gram of iron, *4 micromilligrams of folate, **8 calories and 3 grams of sugars. It fits a bodybuilders nutrition needs perfectly by supporting intense weightlifting. All you have to do is keep a jar of peanut butter at your office or in your gym bag, providing quick protein directly following a workout. You can also slather it on a few slices of apple - a quick fix for energy and calories.