PEANUTS:A GREAT SOURCEOF HEALTHY FATS

Peanuts sometimes get a bad rap for being high in fat. But not all fats are created equal. It turns out that the fat in peanuts is actually a good addition to any diet.

When Mono Is a Good ThingRoughly half of the fat in every serving of peanuts is monounsaturated fat, which is a “good fat.” These fats have been found to deliver a range of surprising health benefits, making them an important part of every diet.

Why You Should Eat MoreMonounsaturated Fats (Like Peanuts!)

They reduce cholesterol.Consuming foods rich in monounsaturated fats, like peanuts, helps reduce bad cholesterol and triglyceride levels, lowering your risk for heart disease and stroke.

They may help reduce arthritis pain.Research shows eating monounsaturated fats daily may help diminish symptoms among people with rheumatoid arthritis.

They deliver a daily dose of vitamin E.The healthy fat in peanuts is full of vitamin E, a vital antioxidant that supports vision, reproduction, and skin health. High doses may also delay the progression of Alzheimer's disease. Despite the many benefits of this vitamin, the National Institutes of Health has found that most American don’t meet the daily recommended amounts of vitamin E. An extra serving of peanuts, peanut butter, or peanut oil can help close that gap.

| HEALTH | RESEARCH | EDUCATIONwww.peanut-institute.com

Poly Want a Peanut? The Other Good FatAs for the rest of the fat in peanuts, more than 30 percent is polyunsaturated, which is another important part of a healthy diet. Polyunsaturated fats deliver proven benefits for heart and brain health:

With These Powers Combined …Each of these fats on its own is a healthy option, but the combination of monounsaturated and polyunsaturated fats in peanuts, peanut butter, and peanut oil makes this little snack a great addition to any healthy diet.

Even more good cholesterol:Like monounsaturated fats, polyunsatu-rated fats also help lower bad cholester-ol, making peanuts a powerful weapon in the fight against heart disease.

Lots of omega-6 fatty acids:Polyunsaturated fats are full of omega-6 fatty acids, an essential fatty acid that the body can’t make on its own. This nutrient is important for many functions in your body and research suggests it may promote healthy aging and prevent memory loss later in life.

5 More Reasons to Eat Peanuts Every DayAlong with being a great source of healthy fat, peanuts bring loads of additional benefits.

You’ll stay full longer: Peanuts are full of fiber, which makes you feel full longer. That can help prevent late day cravings and snacking between meals.

You are less likely to get fat: A study of overweight women found that eating nuts regularly is associated with lower body mass index over time.

They’re just as beneficial as pricier nuts: One study found that eating peanuts had the same heart-health benefits as eating other, more expensive nuts. Which means you can help protect your heart and your wallet.

They help women get their vitamins: Peanuts are chock full of folate, which helps prevent birth defects during pregnancy. All women and teen girls who could become pregnant should consume folate every day.

Government guidelines approve: The 2015–2020 Dietary Guidelines recommend eating nutrient-dense foods, such as peanuts, peanut butter, and peanut oil, as part of a healthy diet.

Remember: Eating good fat is good for you, so making peanuts part of your daily diet is a smart decision for your health.

1

2

3

4

5

References“Dietary Fiber.” U.S. National Library of Medicine, National Institutes of Health. https://medlineplus.gov/dietaryfiber.html.“Dietary Guidelines 2015-2020: Executive Summary.” U.S. Department of Health and Human Services. https://health.gov/dietaryguidelines/2015/guidelines/executive-summary/. “Folate.” Office of Dietary Supplements, National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-Consumer/.“Healthy Brain Aging Linked to Omega-3 and Omega-6 Fatty Acids in the Blood.” Science Daily. www.sciencedaily.com/releases/2017/05/170518140235.htm.“LDL and HDL Cholesterol: ‘Bad’ and ‘Good’ Cholesterol.” Centers for Disease Control and Prevention. www.cdc.gov/cholesterol/ldl_hdl.htm.“Longitudinal Analysis of Nut-Inclusive Diets and Body Mass Index Among Overweight and Obese African American Women Living in Rural Alabama and Mississippi, 2011–2013.” S.R. Sterling et al. Centers for Disease Control and Prevention. Preventing Chronic Disease. September 2017, vol. 14, www.cdc.gov/pcd/issues/2017/16_0595.htm. “Mediterranean-Style” Diets are Causing Scientists to Take Another Look at Diet Recommendations.” The Peanut Institute. www.peanut-institute.org/resources/downloads/fft_v3i1.pdf.“Monounsaturated Fatty Acids Might Be Key Factors in the Mediterranean Diet that Suppress Rheumatoid Arthritis Disease Activity: The TOMORROW Study.” Y. Matsumoto et al. Clinical Nutrition. April 2018, vol. 37, no. 2, pp. 675-80. “Polyunsaturated Fat.” American Heart Association. https://healthyforgood.heart.org/eat-smart/articles/polyunsaturated-fats.“Prospective Evaluation of the Association of Nut/Peanut Consumption with Total and Cause-Specific Mortality.” H.N. Luu et al. JAMA Internal Medicine. May 2015, vol. 175, no. 5, pp. 755-56. “Protective Nutrients: Protein, Fats and Fiber.” The Peanut Institute. www.peanut-institute.org/health-and-nutrition/protective-nutrients/protein-fats-and-fiber.asp. “Vitamin E.” Mayo Clinic. www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144.“Vitamin E.” Office of Dietary Supplements, National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/.

www.peanut-institute.com