ALBANY,
Ga., May 8, 2024 /PRNewswire/ -- When it comes
to health, women face unique challenges that call for unique
nutrition. In fact, research has found that women face a higher
risk of dying from heart disease than men,1 and may be
at risk for other conditions such as hypertension,2
certain cancers,3 and even Alzheimer's
disease.4
Regular consumption of peanuts and peanut
butter delivers health benefits to women at every stage of
life.
To help women protect their health, The Peanut Institute is
sharing information on the benefits that regular consumption of
peanuts and peanut butter deliver to females at every stage of
life.
"It's essential for women to build their diets around
nutrient-dense foods. I routinely suggest incorporating whole
grains, spinach, berries, peanuts, beans and lentils because they
deliver a variety of vitamins and minerals and they have
disease-fighting properties," says Dr. Samara Sterling, a nutrition scientist and
research director for The Peanut Institute. "It's easy to put off
improving your nutrition for 'another day,' but it's important to
remember that the choices we make today, and every day, can quickly
become a pattern."
In fact, for mothers, poor nutrition and lifestyle behaviors can
be passed on and may place children at risk for a cognitive
impairment, lower resistance to infections and higher rates of
disease and death.1
Birth to 24 Months
A child's first two years are
referred to as "B24" and are a critical time in the growth and
development of the brain and body. The most recent Dietary
Guidelines for Americans highlights peanuts as "an important
source of iron, zinc, protein, choline and long chain
polyunsaturated fatty acids."2
Although many may not recognize the term polyunsaturated fatty
acids, they are crucial for supporting the rapid brain development
that occurs in a child's first two years. Arginine, also found in
peanuts, is an essential nutrient that's associated with higher
growth velocity and linear growth.3
When to introduce peanuts is a question many parents have. The
American Academy of Pediatrics recommends adding complementary
foods (foods other than breast milk or infant formula) to a baby's
diet at around six months old.4
Offering baby-friendly peanut foods early on can reduce a
child's risk of developing peanut allergies, and studies show
pairing vegetables with a preferred taste (like thinned peanut
butter) can significantly increase veggie intake.5 It's
important to remember that infants should not be fed whole peanuts
or sticky foods due to the choking risk. Initially, parents can
thin a very small amount of peanut butter or peanut powder with
water and mix it into rice cereal.
Youngsters and Teens
These days, children are on the
go from early on and throughout their teen years. They're often
busy with sports, clubs and other activities and require enough
"fuel" to keep growing and going.
At this phase of life, it's important for young girls and teens
to establish a pattern of healthy eating, including snacks and
meals.
"As a nutrition scientist, I know that eating routines and
habits that are set early become engrained and are usually followed
for decades to come. Moms and dads should lead by example so their
daughters can model smart decision-making around food," says
Sterling. "For example, offering healthy snacks like fresh veggies
or fruit paired with peanut butter or peanuts is a great option.
The combination tastes good and delivers a plant-based protein and
important vitamins and minerals that young girls need to
recharge."
On the subject of protein, at 7 grams per ounce, peanuts have
more protein than any other nut.6. That's especially
important for girls who work out since protein helps muscles grow,
recover and stay healthy.7 Plus, peanuts are satisfying
and an easy, on-the-go snack that can be stowed in a backpack,
locker or car.
Adults and Seniors
As an adult, it's important to
maintain a healthy weight, remain active and eat smart to set a
strong foundation for the golden years.
The Journal of the American Heart Association found that
following a plant-based diet with nuts, legumes, fruits and veggies
can lower the risk of dying prematurely from multiple causes,
including cardiovascular disease, one of the leading causes of
death worldwide.8 In addition, phytosterols, like those
found in peanuts, may inhibit the growth of cancers that affect
millions of women, including lung, stomach, ovarian, colon and
breast cancers.9-12
As they age, staying sharp is another concern for women. A
2015 study found that consuming 10 grams of peanut butter, peanuts
or tree nuts daily was associated with a 44% reduced risk of death
from neurodegenerative diseases.13 An earlier study
published in the Journal of Neurology, Neurosurgery &
Psychiatry showed that adults 65 and older who consumed more
niacin from foods had slower rates of cognitive decline, and a 70%
lower risk for Alzheimer's disease.14
This Women's Health Month, The Peanut Institute is encouraging
women of all ages to take a moment to evaluate their eating habits
and commit to making one or two improvements.
"Change doesn't happen overnight but, if you start small and
continue to make smart, healthy choices, your body and brain will
benefit," adds Sterling.
For more health news and tasty recipes that include peanuts and
peanut butter, visit PeanutInstitute.com or follow Facebook,
Twitter, Instagram, LinkedIn and Pinterest.
Based in Albany, Ga., The
Peanut Institute is a non-profit organization supporting
nutrition research and developing educational programs to encourage
healthful lifestyles that include peanuts and peanut products. The
Peanut Institute pursues its mission through research programs,
educational initiatives and the promotion of healthful lifestyles
to consumers of all ages. As an independent forum, The Peanut
Institute is uniquely positioned to work with all segments of the
food industry, the research community, academia, consumer
organizations and governmental institutions.
Sources:
1. L. Elder, E. Ransom, Nutrition of Women and Adolescent Girls:
Why It Matters. Population Reference Bureau (2003).
https://www.prb.org/resources/nutrition-of-women-and-adolescent-girls-why-it-matters/.
Accessed Apr 16, 2024
2. USDA. Dietary Guidelines for Americans. 2020; Available from:
https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
3. van Vught, A.J., et al., Dietary arginine and linear growth: the
Copenhagen School Child Intervention Study. Br J Nutr, 2013.
109(6): p. 1031-9.
4. Pediatrics, A.A.o. Infant Food and Feeding. 2021; Available
from:
https://www.aap.org/en/patient-care/healthy-active-living-for-families/.
5. Johnston, C.A., et al., Increasing vegetable intake in
Mexican-American youth: a randomized controlled trial. J Am Diet
Assoc, 2011. 111(5): p. 716-20.
6. USDA National Nutrient Database.
7. Kreider RB, Campbell B.Protein for exercise and recovery. Phys
Sportsmed. 2009 Jun;37(2):13-21. doi: 10.3810/psm.2009.06.1705.
Review. PubMed PMID: 20048505.
8. Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J,
Rebholz CM. Plant-Based Diets Are Associated With a Lower Risk of
Incident Cardiovascular Disease, Cardiovascular Disease Mortality,
and All-Cause Mortality in a General Population of Middle-Aged
Adults. J Am Heart Assoc. 2019 Aug 20;8(16):e012865. doi:
10.1161/JAHA.119.012865. Epub 2019 Aug
7. PubMed PMID: 31387433.
9. Woyengo TA, Ramprasath VR, Jones PJ. Anticancer effects of
phytosterols. Eur J Clin Nutr. 2009 Jul;63(7):813-20. doi:
10.1038/ejcn.2009.29. Epub 2009 Jun
3. Review. PubMed PMID: 19491917.
10. Awad AB, Chan KC, Downie AC, Fink CS. Peanuts as a source of
beta-sitosterol, a sterol with anticancer properties. Nutr Cancer.
2000;36(2):238-41. PubMed PMID: 10890036.
11. Awad AB, Fink CS. Phytosterols as anticancer dietary
components: evidence and mechanism of action. J Nutr. 2000
Sep;130(9):2127-30. Review. PubMed PMID: 10958802.
12. van den Brandt PA, Nieuwenhuis L. Tree nut, peanut, and peanut
butter intake and risk of postmenopausal breast cancer: The
Netherlands Cohort Study. Cancer Causes Control. 2018
Jan;29(1):63-75. doi: 10.1007/s10552-017-0979-7. Epub 2017 Nov 22.
PubMed PMID: 29168062; PubMed Central PMCID: PMC5752734.
13. van den Brandt PA, Schouten LJ. Relationship of tree nut,
peanut and peanut butter intake with total and cause-specific
mortality: a cohort study and meta-analysis. Int J Epidemiol. 2015
Jun;44(3):1038-49. doi: 10.1093/ije/dyv039. Epub 2015 Jun 11.
PubMed PMID: 26066329.
14. Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert
LE, Bennett DA, Wilson RS, Aggarwal N. Dietary nia-cin and the risk
of incident Alzheimer's disease and of cogni-tive decline. J Neurol
Neurosurg Psychiatry. 2004 Aug;75(8):1093-9. doi:
10.1136/jnnp.2003.025858. PMID: 15258207; PMCID: PMC1739176.
https://doi.org/10.1136/jnnp.2003.025858
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SOURCE The Peanut Institute