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Vitamins in Peanut Butter

By Erin Beck

People who consume peanuts and peanut butter tend to have an overall better diet and a greater intake of certain nutrients, according to a 2004 study published by Amy E. Griel and colleagues in the "Journal of the American College of Nutrition." Even though peanut-based products are high in calories, they are not associated with weight gain, according to the study. Peanut butter can be a healthful addition to a balanced diet when consumed in moderation.


Niacin is a water-soluble B vitamin. People must consume water-soluble vitamins regularly, because the body cannot store them, according to the Colorado State University Extension. The body needs niacin for the functioning of the digestive system, nerves and skin. Niacin also helps convert food to energy. Niacin improves circulation and reduces cholesterol levels, according to the University of Maryland Medical Center. The Food and Nutrition Board at the Institute of Medicine recommends that men have 16 mg per day and women 14 mg per day. A serving of peanut butter, or two tablespoons, has 4.3 mg of niacin.


Folate is another water-soluble B vitamin. It helps the body break down, use and create new proteins. The body needs folate for the production of red blood cells and DNA. Folate can reduce the risk of certain birth defects, including spina bifida, anencephaly and some heart defects. It also helps prevent DNA alterations that may lead to cancer, according to the National Institutes of Health. Adults should have 400 mcg per day. A two-tablespoon serving of peanut butter contains 24 mcg.

Vitamin B6

Vitamin B6 is a water-soluble vitamin that helps form antibodies and red blood cells. The body requires vitamin B6 for the breakdown of proteins and maintenance of normal nerve function. A deficiency can lead to anemia. Adults need at least 1.3 mg per day. Men over age 50 need 1.7 mg per day. Women over age 50 need 1.5 mg per day. A serving of peanut butter has 0.2 mg.

Vitamin E

Vitamin E is a fat-soluble vitamin. The body can store fat-soluble vitamins in the liver and fatty tissues, according to the Colorado State University Extension. Therefore, they can be consumed less regularly than water-soluble vitamins. The National Institutes of Health states that vitamin E is an antioxidant that protects the body from free radicals, atoms or groups of atoms that cause cell damage. Free radicals may contribute to heart disease and cancer, according to NIH. Adults should have 15 mg of vitamin E per day. A serving of peanut butter has 2.9 mg.

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