Peanut

"Adding Peanuts into Your Diet May Help Reduce Tiredness and Fatigue"

Peanuts are high in vitamin B3, B6 and magnesium and a source vitamin B5 which as part of your diet, contribute to the reduction of tiredness and fatigue (1,2,3). They are also high in monounsaturated fat, fiber, vitamin E, phosphorus, potassium, copper, manganese and a source of protein, zinc and selenium (1,2).

Peanuts also contain bioactive nutrients beneficial for vascular function. High-oleic peanut supplementation has the potential to optimize circulatory function in the brain and to enhance cognitive function, according to a 2016 study (4).

Moreover, the U.S. Food and Drug Administration approved the first treatment for peanut allergy, named Palforzia. The drug is an oral immunotherapy indicated for the mitigation of allergic reactions, that may occur with accidental exposure to peanut.

If you're looking for a quick breakfast or snack which is also a great source of plant-based protein why not try these healthy, and easy to bake, peanut butter and oatmeal breakfast cookies.

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	1.81	0.51
Energy	kcal	587	166
Energy	kJ	2455	696

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	1.81	0.51
Energy	kcal	587	166
Energy	kJ	2455	696
Protein	g	24.35	6.90
Total lipid (fat)	g	49.66	14.08
Ash	g	2.92	0.83
Carbohydrate, by difference	g	21.26	6.03
Fiber, total dietary	g	8.4	2.4
Sugars, total	g	4.90	1.39
Sucrose	g	4.90	1.39
Glucose (dextrose)	g	0.00	0.00
Fructose	g	0.00	0.00
Lactose	g	0.00	0.00
Maltose	g	0.00	0.00
Galactose	g	0.00	0.00
Starch	g	4.39	1.24
Minerals
Calcium, Ca	mg	58	16
Iron, Fe	mg	1.58	0.45
Magnesium, Mg	mg	178	50
Phosphorus, P	mg	363	103
Potassium, K	mg	634	180
Sodium, Na	mg	6	2
Zinc, Zn	mg	2.77	0.79
Copper, Cu	mg	0.428	0.121
Manganese, Mn	mg	1.786	0.506
Selenium, Se	µg	9.3	2.6
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	0.0
Thiamin	mg	0.152	0.043
Riboflavin	mg	0.197	0.056
Niacin	mg	14.355	4.070
Pantothenic acid	mg	1.011	0.287
Vitamin B-6	mg	0.466	0.132
Folate, total	µg	97	27
Folic acid	µg	0.0	0.0
Folate, food	µg	97	27
Folate, DFE	µg	97	27
Choline, total	mg	64.6	18.3
Betaine	mg	0.4	0.1
Vitamin B-12	µg	0.00	0.00
Vitamin B-12, added	µg	0.00	0.00
Vitamin A, RAE	µg	0.0	0.0
Retinol	µg	0.0	0.0
Carotene, beta	µg	0.0	0.0
Carotene, alpha	µg	0.0	0.0
Cryptoxanthin, beta	µg	0.0	0.0
Vitamin A, IU	IU	0.0	0.0
Lycopene	µg	0.0	0.0
Lutein + zeaxanthin	µg	0.0	0.0
Vitamin E (alpha-tocopherol)	mg	4.93	1.40
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.36	0.10
Tocopherol, gamma	mg	6.32	1.79
Tocopherol, delta	mg	0.61	0.17
Vitamin D (D2 + D3)	µg	0.0	0.0
Vitamin D	IU	0.0	0.0
Vitamin K (phylloquinone)	µg	0.0	0.0
Lipids
Fatty acids, total saturated	g	7.723	2.189
4:0	g	0.000	0.000
6:0	g	0.000	0.000
8:0	g	0.000	0.000
10:0	g	0.000	0.000
12:0	g	0.000	0.000
14:0	g	0.016	0.005
16:0	g	3.982	1.129
15:0	g	0.004	0.001
17:0	g	0.041	0.012
18:0	g	1.200	0.340
20:0	g	0.575	0.163
22:0	g	1.216	0.345
Fatty acids, total monounsaturated	g	26.181	7.422
24:0	g	0.689	0.195
14:1	g	0.000	0.000
22:1 undifferentiated	g	0.055	0.016
15:1	g	0.000	0.000
17:1	g	0.032	0.009
22:1 c	g	0.054	0.015
16:1 undifferentiated	g	0.031	0.009
16:1 c	g	0.031	0.009
18:1 undifferentiated	g	25.435	7.211
20:1	g	0.627	0.178
22:1 t	g	0.001	0.000
16:1 t	g	0.000	0.000
18:1 c	g	25.421	7.207
24:1 c	g	0.000	0.000
18:2 undifferentiated	g	9.715	2.754
Fatty acids, total polyunsaturated	g	9.773	2.771
18:2 n-6 c,c	g	9.694	2.748
18:1 t	g	0.014	0.004
18:2 CLAs	g	0.009	0.003
18:3 undifferentiated	g	0.026	0.007
18:2 t not further defined	g	0.012	0.003
18:3 n-3 c,c,c (ALA)	g	0.025	0.007
18:3 n-6 c,c,c		0.000	0.000
18:3i	g	0.000	0.000
18:4	g	0.000	0.000
20:2 n-6 c,c	g	0.004	0.001
20:3 undifferentiated	g	0.011	0.003
20:4 undifferentiated	g	0.016	0.005
20:3 n-6	g	0.000	0.000
20:5 n-3 (EPA)	g	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0.000
22:4	g	0.000	0.000
22:6 n-3 (DHA)	g	0.000	0.000
Fatty acids, total trans	g	0.027	0.008
Fatty acids, total trans-monoenoic	g	0.015	0.004
Cholesterol	mg	0.0	0.0
Amino Acids
Tryptophan	g	0.230	0.065
Threonine	g	0.811	0.230
Isoleucine	g	0.833	0.236
Leucine	g	1.535	0.435
Lysine	g	0.850	0.241
Methionine	g	0.291	0.082
Cystine	g	0.304	0.086
Phenylalanine	g	1.227	0.348
Tyrosine	g	0.963	0.273
Valine	g	0.993	0.282
Arginine	g	2.832	0.803
Histidine	g	0.599	0.170
Alanine	g	0.941	0.267
Aspartic acid	g	2.888	0.819
Glutamic acid	g	4.949	1.403
Glycine	g	1.427	0.405
Proline	g	1.045	0.296
Serine	g	1.167	0.331
Others
Alcohol, ethyl	g	0.0	0.0
Caffeine	mg	0.0	0.0
Theobromine	mg	0.0	0.0

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov., NDB No: 16390, g = gram mg = milligram mcg = microgram IU = International Unit

References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Barbour, J. A., Howe, P. R., Buckley, J. D., Bryan, J., & Coates, A. M. (2016). Cerebrovascular and cognitive benefits of high-oleic peanut consumption in healthy overweight middle-aged adults. Nutritional Neuroscience, 1-8.