Peanuts
Overview
Peanuts provide niacin (B3) for NAD+ synthesis, resveratrol (polyphenol), and plant protein supporting mitochondrial function and antioxidant networks. Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains. Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health.
Recipes
Substances
18 substances in this food
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Lysine
Essential AA; limiting in many cereals; complements legumes
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Preparation Notes
- Choose dry-roasted or raw over oil-roasted to preserve nutrients and avoid excess omega-6
- Soak to reduce phytates and improve mineral bioavailability
- Part of diverse plant protein strategy; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Pair with grains for complete amino acid profile; grain-legume complementarity improves essential amino-acid coverage
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Inflammation | Copper | Participates in redox enzymes and antioxidant networks | |
| Inflammation | Linoleic Acid (LA, n-6) | Essential omega-6 fatty acid; precursor to arachidonic acid and eicosanoids; excessive n-6:n-3 ratios may skew toward pro-inflammatory eicosanoids | |
| Inflammation | Zinc | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Insulin Response | Vitamin B1 (Thiamine) | Supports glucose metabolism and insulin sensitivity through mitochondrial function | |
| Methylation | Methionine | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Methylation | Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Methylation | Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Mitochondrial Support | Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Mitochondrial Support | Vitamin B1 (Thiamine) | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function | |
| Mitochondrial Support | Vitamin B3 (Niacin; Niacinamide) | Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism | |
| Neurochemical Balance | Copper | Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Phenylalanine | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Neurochemical Balance | Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Copper | Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress | |
| Oxidative Stress | Linoleic Acid (LA, n-6) | Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone | |
| Oxidative Stress | Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Oxidative Stress | Vitamin E (Tocopherols/Tocotrienols) | Lipid-phase antioxidant; protects polyunsaturated fatty acids in membranes from peroxidation; works within antioxidant network with vitamin C, CoQ10, and polyphenols | |
| Oxidative Stress | Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
References
- Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains Pirinen et al. 2020
- Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health
- Polyphenols (e.g., resveratrol): Grapes, blueberries, cranberries, peanuts, dark chocolate; resveratrol activates SIRT1, enhancing NAD+-dependent processes
- Nicotinamide Mononucleotide (NMN): Direct NAD⁺ intermediate in salvage pathway; food sources include edamame, broccoli, cucumber, avocado (peanuts also contain some)