There’s no denying it: Americans love peanuts. From 2008 to 2014, Americans ate about 720 million pounds of peanut butter, and two thirds of all nuts consumed in the United States are peanuts. Peanuts’ cultural appeal is not, however, accidental: whether it’s peanut flour, peanut butter, or peanuts in the raw, these little legumes (as well as similar-tasting nuts and seeds) provide several benefits for health and wellness nationwide.
To start, nuts can provide a significant portion of daily fiber, protein, and vitamin intake. A one ounce serving of peanuts provides over seven grams of protein, which is roughly 16% of the total protein intake that the average adult needs in a single day. Similarly, an ounce of chia seeds contains 11 grams of water, while a single serving of macadamia nuts contains high levels of magnesium, manganese, thiamin, and vitamin B1.
Nuts’ high volume of healthy fats, fiber, protein, and vitamins give them several health benefits. A recent study from Spain found that adults that snacked on nuts at least twice a week were over 30% less likely to gain weight than their counterparts that didn’t eat nuts. Similarly, Harvard researchers have found that eating nuts twice a day can prevent diabetes and cardiovascular disease. Multiple studies have also found that consuming nuts can increase the number of antioxidants in the bloodstream, thus reducing the risk of cancer.
Several studies have also found that nuts can improve concentration. Therefore, eating a serving of nuts and seeds first thing in the morning and for a snack throughout the day can provide more energy and comprehension in daily tasks. Some easy and creative ways to incorporate nuts and seeds into your diet could include:
- Trail mix, or nuts with cranberries in the mix
- Oatmeal with chia seeds
- A serving of peanut butter on whole wheat toast
- Substituting peanut flour for traditional flour in baking. (In fact, peanut flour provides a tasty alternative that is also gluten-free.)
In addition to being good for your body, the harvesting of nuts and seeds is a sustainable agricultural economic industry in the United States. Runner peanuts in particular make up three quarters of the US peanut crop, and these are known to be especially sustainable. Farmers looking to grow peanuts can also be assured that the demand for nuts is high–over 500 peanuts are used to produce one twelve ounce jar of peanut butter, and high quantities of nuts are also ground to make peanut flour and peanut oil. With the American demand for peanut products remaining high, peanut tree farms are both economically and environmentally sound. While traditional products will always be in demand, such as peanut butter and roasted nuts, relatively new products are trending and profitable as well. Branching into the production of peanut flour and peanut oil provides new and exciting ways to connect American consumers with their favorite nut.
