You might think peanut butter is a sweet treat, but it’s packed with nutrients. Like others in the tree nut family, it’s got a few essential vitamins and minerals your bones love, like vitamin K, phosphorus, iron, vitamin B, and magnesium.
For example, per the USDA, peanut butter has .135 micrograms of vitamin K. While that’s not super high, vitamin K is essential for healthy bone and tissue growth (via Medline Plus). Another indispensable mineral for bones is phosphorus. It’s right up there with calcium, according to research in Mayo Clinic Proceedings. Peanut butter has 153 mg of phosphorus. This is excellent for your bone health since, as you age, it can be hard to get enough phosphorus in your diet to keep your bone mineral strong.
Peanut butter also has a bit of iron to help keep your red blood cells and bones balanced. Research in the International Journal of Molecular Sciences showed that a decrease in iron within the body can affect the bones by leading to an imbalance in the homeostasis of the bones. Therefore, iron deficiency can lead to bone loss. Furthermore, vitamin B found in peanut butter regulates homocysteine levels and prevents fracture, per Advanced Spine & Sports Care. Finally, magnesium works to help the body to absorb calcium, per Health Central. You need both in your diet to get the most bang for your bones.
