Manganese
Manganese is essential for the health of the connective tissues that bind bones, tendons, and ligaments, and is responsible for blood clotting. It also protects cells from the effects of free radicals that cause premature aging, cancer, and cardiovascular disease. Include raw or roasted Spanish peanuts in your diet, and your body will receive manganese daily. An ounce (28 g) of raw or roasted Spanish peanuts contains 0,7 mg of manganese, which is 39% of the recommended daily intake of manganese for women and 30% for men*. Copper Copper is a very important mineral for the body. Copper is involved in the synthesis of red blood cells, red blood cells that move oxygen from the lungs throughout the body. Getting enough copper is critical to immune system health, brain function, and the body’s ability to absorb iron. Raw Spanish peanuts have more copper than roasted ones. So, an ounce of raw peanuts contains 255 mg (which is 28% of the recommended daily intake), and roasted – with only 187 mg. niacin Niacin, or vitamin B3, in combination with other B vitamins is responsible for metabolism and helps convert food into energy. Niacin also affects the production of hormones and the body’s ability to cope with stress. An ounce of raw Spanish peanuts contains 4,5 mg of niacin, which is 28% of the recommended daily intake of this vitamin for men and 32% for women. And there are only 4,2 mg of niacin per ounce of roasted peanuts. Alimentary fiber Sufficient fiber intake reduces the risk of cardiovascular disease, diverticulosis and type 2 diabetes. Fiber-rich foods help you lose weight, not because of the calories they contain, but because of the feeling of fullness they provide. Both raw and roasted Spanish peanuts contain 2,7 grams of fiber per ounce, which is 11% and 7% of the recommended daily intake for women and men, respectively. Note. The recommended daily allowance for vitamins and minerals is provided by the American Institute of Medicine. Source: healthyliving.azcentral.com Translation: Lakshmi