Il peanut butter it is one of the most consumed products in the USA; we too, fit people, know it very well and use it as a source of fat in our breakfasts and snacks!
Peanut butter provides approx 588 kcal / 100 gr, which derive from fats (55%), protein (26%), carbohydrates (19%); and then rich in minerals and vitamins such as B6, B3, folic acid, magnesium and zinc.
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But what are the benefits of peanut butter?
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Best bone density
Peanut butter is rich in magnesium, very important for bone development; 30 g of butter contains about 50 mg of magnesium, which is the 17% of the daily requirement recommended.
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Plant protein source
It is rich in proteins, as well as fats and we well know how these serve our body in muscle repair processes.
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Strengthens the immune system
La vitamin B6, contained in peanuts, it is essential to help the body fight infections and diseases, strengthening the immune system. 2 tablespoons of butter contain 0,2 mg of vitamin B6, 10% of the recommended daily dose.
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Energy
Rich in good fats, peanut butter is an incredible e healthy source of energy, useful for the body especially in the pre-workout of intense activities.
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Cholesterol and cardiac activity
The monounsaturated fats present help reduce bad cholesterol and increase good cholesterol, preserving cardiac activity.
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Functionality of the nervous system
In just 20 g of peanut butter there are about 2,5 mg of niacin (vitamin B3), corresponding to 15% of the daily requirement; Niacin protects the body from the development of degenerative diseases and from the cognitive decline that occurs with old age.
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Antioxidant properties
Antioxidants fight free radicals, which can lead to premature aging, cancer and heart disease; the most important antioxidants contained in peanut butter are polyphenols, resveratrol and vitamin E.
RECIPE FOR PEANUT FIT BUTTER
Peanut butter is found ready in supermarkets, but it contains many more fats and preservatives than homemade!
It is a very simple and versatile preparation, which you can combine with sweet or savory dishes, as it has a neutral taste.
Just buy unsalted peanuts, peel them by removing the skins and put them in a pan or in the oven to toast (I recommend they must not become too dark!).
Once cooled, put them in the blender at maximum speed; we can choose to leave a more consistency "Crunchy" with a few pieces, or more "Smoothy" more creamy.
You can add salt for the salty version or stevia for the sweet one! Your preparation can be kept in an airtight jar in the refrigerator for up to a month. If it hardens a little, just heat it a few seconds in the microwave.
In conclusion…
Peanut butter can bring many benefits: strengthens the immune system, increases the good cholesterol, prevents heart disease and degenerative diseases; however, it must be used in moderation, because it brings many calories.
And you, have you ever tried to do it at home? Did you know all its properties?
Let us know in the comments and I recommend you do not forget to follow us on our Telegram channel dedicated to all CrossFitters: