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8 Benefits Of Peanut Butter That Will Make You Crave It More

8 Benefits Of Peanut Butter That Will Make You Crave It More

Peanut butter is my favorite snack food. I love it so much that I buy it in a 4-pound jar (yes, really!) and gobble it up every month. I love the taste and the fact that you can pair it with anything – bananas, crackers, jelly, on a sandwich, on pancakes – try it! But now I’m so excited to learn there are tons of health benefits of peanut butter that make it even better for me to eat! For example, peanut butter:

1. Is a great source of protein.

If you eat two tablespoons of peanut butter, you’re getting seven grams of protein! Because it’s so full of protein, peanut butter is a very filling snack – this means you can eat less, but feel fuller, and for longer! Protein is also good for building and repairing muscles, which is really good, but especially beneficial if you work out a lot and strain your muscles. Eat some peanut butter on toast for breakfast, and you’ll feel satisfied until lunch time!

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    2. Is good for your heart.

    Studies show people who regularly include peanut butter in their diets are less likely to develop heart disease of type 2 diabetes than people who rarely eat nuts or nut products. You can still be healthy without eating nuts, but these studies show there is clearly a benefit of nuts that helps your heart. It might have something to do with all the other vitamins, minerals and nutrients found naturally in peanut butter.

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    3. Gives you more potassium.

    I love salty foods, don’t you? The only problem is, sodium isn’t that good for us. We have to eat it in moderation, but it’s hard because it’s so present in every food! Sodium can be bad for your cardiovascular system, but potassium can counteract the dangers of sodium. And, guess what? Peanut butter is an excellent source of sodium! Pair it with your salty snacks (in moderation!) and feel better about what you eat.

    4. Is a source of healthy fat.

    A lot of people think peanut butter is bad for you because it contains saturated fats. In reality, saturated fat isn’t as big of a toxin as people make it out to be. Peanut butter actually contains more unsaturated fat than saturated, which means it has “healthy fats.” I know that sounds like an oxymoron, but it’s true! A healthy body needs healthy fats like avocado and olive oil and… you guessed it, peanut butter!

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    5. Is an energy booster.

    Since peanut butter contains a decent amount of protein and “healthy fat,” it has the perfect amount of calories to give you energy for your activities! Just another great reason to eat peanut butter for breakfast and get a good kick off for your day!

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    Peanut-Butter-and-Jelly-Time-Family-Guy

      6. Is rich in fiber.

      Who would have thought, but those two tablespoons of peanut butter that give you seven grams of protein also give you two grams of fiber! You need a fair amount of fiber to ensure healthy bodily functions, but it’s nice to know you can get some from delicious peanut butter instead of just cardboard-tasting cereals.

      7. Helps with weight loss.

      Peanut butter is so delicious it seems more like a treat than a healthy food. But after reading all the perks so far, it doesn’t seem like a stretch that peanut butter helps with weight loss, does it? Because peanut butter has good protein and fiber content, it makes you feel fuller longer. This means you’re less hungry, and you’ll crave less junk food or unhealthy snacks. Focus on the peanut butter, and you’ll eat less overall, and your weight loss goals will be easier to manage!

      8. Packed with nutrients.

      Think about all the excellent points you’ve already learned – peanut butter contains protein, fiber, potassium and healthy fats. Additionally, one serving of peanut butter will give you 3 mg of vitamin E, which is an antioxidant. Also you get about 49 grams of magnesium, which helps with bone-building and muscle recovery. But wait, there’s more! You even get small, but important, amounts of zinc and vitamin B6, which helps boost immunity.

      Featured photo credit: Denise Krebs via flickr.com

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      Last Updated on March 25, 2020

      How to Live Longer? 21 Ways to Live a Long Life

      How to Live Longer? 21 Ways to Live a Long Life

      When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

      So, how to live longer? Here are 21 ways to help you live a long life

      1. Exercise

      It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

      2. Drink in Moderation

      I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

      3. Reduce Stress in Your Life

      Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

      4. Watch Less Television

      A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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      Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

      5. Eat Less Red Meat

      Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

      If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

      6. Don’t Smoke

      This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

      7. Socialize

      Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

      8. Eat Foods Rich in Omega-3 Fatty Acids

      Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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      9. Be Optimistic

      Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

      10. Own a Pet

      Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

      11. Drink Coffee

      Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

      12. Eat Less

      Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

      13. Meditate

      Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

      Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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      How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

      14. Maintain a Healthy Weight

      Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

      15. Laugh Often

      Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

      16. Don’t Spend Too Much Time in the Sun

      Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

      17. Cook Your Own Food

      When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

      Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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      18. Eat Mushrooms

      Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

      19. Floss

      Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

      20. Eat Foods Rich in Antioxidants

      Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

      Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

      21. Have Sex

      Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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      Featured photo credit: Sweethearts/Patrick via flickr.com

      Reference

      [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
      [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
      [3] Arch Intern Med.: Red Meat Consumption and Mortality
      [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
      [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
      [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
      [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
      [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
      [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
      [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
      [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
      [12] JAMA: The Disease Burden Associated With Overweight and Obesity
      [13] JAMA: The Disease Burden Associated With Overweight and Obesity
      [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
      [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
      [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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