Peanut butter is a superb source of protein and nutrients and is the perfect healthy food to add to your diet. It is made from ground peanuts, often roasted and then blended into a thick paste. It is rich in fiber, fats, and proteins, which is why peanut butter is popular worldwide and people love having it.
However, if you are having doubts about whether peanut butter lowers cortisol, then you are at the right place, my friend. Thus, to clear your confusion going along with this article, we will see the nutritional value of peanut butter, the link between peanut butter and cortisol, and the advantages of peanut butter.
Does Peanut Butter Reduce Cortisol Levels?
Peanut butter is high in nutrition content and packed with various health-promoting and protective ingredients such as zinc, magnesium, vitamin E, unsaturated fats, and monosaturated fats. Moreover, peanut butter is rich in beta-sitosterol, which is a phytosterol that has a similar structure to cholesterol and has been found to lower cortisol.
Moreover, the beta-sitosterol found in peanut butter has been found to normalize the cortisol level and bring it to a balance with other hormones. In addition to this peanut butter consists of the amino acid tryptophan.
This converts into serotonin which is a significant neurotransmitter responsible for suppressing cortisol production directly. Also, research was published in Psychoneuroendocrinology, which confirms that dietary tryptophan can lower stress-induced cortisol levels.
Foods That Can Reduce Cortisol Levels Naturally
After understanding the link between peanut butter and cortisol, there is no doubt that peanut butter is a preferred food to reduce cortisol. Beta-sitosterol and serotonin in peanut butter help manage cortisol levels. However, if you do want to get bored with peanut butter, then you can explore some more food options that can help you reduce your cortisol levels.
1] Seeds
Seeds such as chia seeds, pumpkin seeds, flax seeds, or ground flax meal can be great to control and manage cortisol levels. These seeds contain Omega-3 fatty acids, which aid in blood sugar control and reduce cortisol levels.
2] Broccoli
Another great food to reduce cortisol levels is broccoli, which is rich in nutrients like magnesium, iron, calcium, iron, potassium, zinc, and vitamin C. You can add broccoli to your diet by boiling it or just stir-frying it with a bit of salt and pepper.
3] Spinach
A bowl of spinach salad would be great to add to your diet if you want to lower your cortisol level. Spinach is a good source of magnesium, along with potassium, folate, iron, fiber, vitamin A, vitamin C, and vitamin K.
4] Dark Chocolate
Yes, you read it right. It is dark chocolate, which can also help you to manage cortisol levels. Dark chocolate is not only devouring to eat but also has iron, and magnesium, which help lower cortisol along with zinc and copper.
5] Fruits (Bananas, Oranges, Melons)
Fruits are the best solution for every health condition and disease. Thus, fruits such as bananas, oranges, and melons can help you control cortisol levels. An increase in cortisol can make kidneys excrete potassium, and these fruits are high in potassium; thus they can help in controlling cortisol.
Is Peanut Butter Good For You? Health Benefits And Nutrition
Peanut butter is not just mouthwatering to have on your toasted bread but also is a complete package of nutrients and minerals. Peanut butter is high in magnesium, which is also an important mineral for our body to perform more than 300 biochemical reactions. A serving of peanut butter can have 57 mg of magnesium to contribute towards your recommended dietary allowance which is 310 to 320 mg and 400 to 420 mg for men respectively.
Besides, peanut butter is a superb food if you want protein in your diet. It contains 7.02 grams of protein per 2 tbsp serving. This contributes towards the recommended dietary allowances and activity level, which is 46 g and 56 g for men, which varies by age and activity level.
Furthermore, another essential mineral that is found in peanut butter is phosphorous. Each serving can give you 107 mg of phosphorus. This is about 15.3 percent of the RDA of 700 mg for adults. Moreover, phosphorus is a crucial mineral that helps your body build healthy cells to produce energy and make bone stronger.
Peanut butter is also a good source of vitamin B-6, which is 0.17 g in each serving. Thus, this makes peanut butter provide 14 percent of an adult’s RDA of 13.mg Moreover, vitamin B-6 has an important role in more than 100 enzyme reactions in our body. It is also considered good for the immune system and heart health.
Further, coming to zinc is an important mineral that promotes the growth of cells, building and healing tissue, and building proteins. Each serving of peanut butter can give you 0.85 mg of zinc, which is 7.7 percent of RDA 11 mg for men and 10.6 percent of 8mg for women. Besides, zinc may also reduce the chances of age-related diseases.
Last but not least, peanut butter is preferred by people for its high amount of protein. 2 tbsp of peanut butter can give you 7.02 g of protein, which counts towards RDA of 46 g and 56 g for women and men, respectively. Protein provides amino acids that help repair muscles and bones. It also helps in making hormones and enzymes. Furthermore, protein also promotes muscle mass and aids in muscle building.
Closing Up
An increase in cortisol can lead to stress, weight gain, thinning skin, slowed healing, and muscle weakness. Thus, it is important to control and manage the level of cortisol. Due to the presence of beta-sitosterol, amino acid tryptophan, and the promotion of serotonin formation, peanut butter helps lower cortisol.
Besides, with other nutrients and minerals such as protein, zinc, and vitamin B-6, adding peanut butter to your diet is a great way to ensure your overall well-being and good health.
