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.
Within the BRAIN Diet framework, niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health [1].
Key Nutritional Highlights
- Reports on niacin Cures Systemic NAD+ Deficiency and Improves Muscle Performance in Adult-Onset Mitochondrial Myopathy [1]
- Peanuts provide niacin (B3) for NAD+ synthesis, resveratrol (polyphenol), and plant protein supporting mitochondrial function and antioxidant networks. [1]
- 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.
Food Context
Synergies
- 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
Preparation
- Choose dry-roasted or raw over oil-roasted to preserve nutrients and avoid excess omega-6
- Soak to reduce phytates and improve mineral bioavailability
Essential Amino Acid Profile
Peanuts provide a strong plant protein source but are not a complete protein.
Notable amino acids:
- Lysine
Limiting amino acids:
- Methionine and cysteine (DIAAS ~65–70)
Protein pairing strategy:
Peanuts are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 571 kcal | — |
| Protein | 25 g | — |
| Total fat | 39.3 g | — |
| Saturated fat | 7.1 g | — |
| Carbohydrates | 32.1 g | — |
| Fibre | 10.7 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 3.6 mg | 19.8% |
| Calcium | 18 mg | 1.8% |
| Potassium | 675 mg | 19.9% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
13 substances in this food
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Phosphorus (Phosphate)
Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling
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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
[1] Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains. Pirinen & Auranen 2020. Niacin Cures Systemic NAD+ Deficiency and Improves Muscle Performance in Adult-Onset Mitochondrial Myopathy