WHY PECAN IS NEEDED IN OUR BODY
Pecans are a good source of calcium, magnesium, and potassium, which helps in lowering blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol. Every day you can eat around 10 to 15 pecan nuts. It is best to eat raw some studies show that if you roast nuts at really high temperatures, you’ll lose nutrients but if you’re roasting at lower temperatures at home, the losses are negligible. It is found that raw nuts will have a shorter shelf life than roasted ones but if you’re an avid crunch seeker, it might be worth buying raw nut varieties and roasting them at home.
Pecans have also targeted benefits for people suffering from a number of ailments, including cardiovascular diseases, diabetes, Alzheimer’s, Parkinson’s, gallstones, and osteoporosis, among others.
Pecan nuts in fact rank among the top 15 foods with the highest levels of antioxidants according to the USDA. They are also a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium, offering some wonderful health benefits. Pecans are among the healthiest nuts known to man. They boast of a number of health benefits with minimal side effects. Pecans can be consumed safely by most people of all ages in order to improve metabolism, lose weight, boost energy, boost immunity, and improve brain function.
The pecan is a nut from a species of hickory trees it is mostly available in United States. Its scientific name is Carya illinoinensis, pecan nut is a nutrition powerhouse loaded with vitamins and minerals. Pecan nuts due to its high economic returns are produced in India as well. In India, it is mainly grown in Jammu and Kashmir, and Himachal Pradesh. Pecan nut is the one of the most important temperate nuts grown in India. These nuts are best source of plant based proteins which means they contain enough amino acids to form all the proteins your body needs.
How to incorporate pecans into a healthy lifestyle
Pecans are easy to add to your eating plan by simply grab a handful! With antioxidants as well as a tender texture, rich buttery flavor and gentle crunch, pecans make an ideal snack choice for everyone.
We also love how diverse it can be as an ingredient. As I’m sure you know, pecans can be much more than just a quick snack. You can also use them:
- As the perfect topping to any salad
- As a way to take your Indian dessert ,breads to the next level by baking them with an amazing “pecan crust”
- In breakfast dishes, like whole-grain muffins, pancakes and danishes
- In homemade pies, casseroles, cookies or other treats for your dinner table. Whether sweet or savory, the pecan always comes through!
Top 10 Benefits of Pecan
- Heart Healthy Pecan nuts contain monounsaturated fats such as oleic acid along with phenolic antioxidants which help reduce the risk of heart disease. According to the National Pecan Shellers Association, adding a handful of pecan nuts in your diet helps decrease LDL i.e. ‘bad cholesterol’ and increase HDL i.e. ‘good cholesterol’, which in turn prevent stroke and coronary artery disease.
- Improves Digestion Nutritionist says, “Since pecan nuts are fiber-packed, they promote colon health and facilitate regular bowel movements. Pecan nuts prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.”
- Helps with Weight Loss Consuming nuts enhances satiety and increases metabolism, research has indicated that a diet comprising pecan nuts helps in losing weight. The nuts are also very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates which together help increase the rate of metabolism.
- Reduces the Risk of Certain Cancer Pecan nuts protect the human body from cancer due to the anti-proliferative properties of ellagic acid which inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons. They contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer. Pecan nuts also reduce the risk of colon cancer since they help clean the gastrointestinal system.
- Anti-Inflammatory Benefits Pecans are rich in magnesium which is known for its anti-inflammatory benefits. Studies have proved that increased magnesium intake reduces inflammatory indicators in the body, and also reduces inflammation in the arterial walls, thus reducing the risk of arthritis, Alzheimer’s disease, cardiovascular disease, and other inflammatory ailments.
- Boosts Immunity Adequate intake of manganese is vital for nerve conduction and brain function, and pecans are a rich source of manganese which is a powerful antioxidant. This trace mineral protects your nerve cells from free-radical damage, thus boosting immunity and protecting the body from diseases, infections, etc.
”Skin Benefits and Hair Benefits of Pecans:Pecan nuts are an excellent source of vitamin-E, vitamin-A, zinc, folate and phosphorous which play an important role in maintaining good skin. Here are the skin benefits pecan nuts have to offer.
- Prevents Skin Problems The toxins inside your body cause breakouts, dullness and excess oil. Pecans are packed with fiber and aid in eliminating these toxins and waste from the body, thereby improving the appearance of your skin. Pecan nuts also contain vitamin A and zinc which help achieve a clear complexion and protect against skin infections.
- Anti-aging Benefits Pecan nuts contain numerous antioxidants including ellagic acid, vitamin A and vitamin E which fight and eliminate the free radicals responsible for causing premature skin aging. Thus, pecans can prevent the occurrence of fine lines, wrinkles and pigmentation.
- Stimulates Hair Growth Pecans are an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair. L-arginine helps increase flexibility of the artery walls and makes them less prone to blood clots. This in turn increases the rate of blood flow throughout the body and to the hair roots which is vital for healthy hair growth and scalp.
- Prevents Hair Loss Lack of iron in the body leads to anemia which is one of the common causes of hair loss. But pecans are a good source of iron and hence, combat hair loss.
Nutritional Value of Pecans
The pecan has a number of health benefits which can be seen in its nutritional value. Every 100 gms of pecans contain 690 kcal of energy, which is quite a high amount in comparison with many other nuts. They contain approximately 14 gms of carbohydrates and 9 gms of proteins.
However, the best nutritional fact is that it pecans contains approximately 91% monounsaturated and polyunsaturated fats, which makes it one of the healthiest nuts known to man. It is also extremely rich in minerals such as potassium at 410 mg, phosphorus at 277 mg, magnesium at 121 mg, and calcium at 70 mg. These attributes offer multiple health benefits to the human body.
Among nuts, pecans rich in antioxidants, the pecan is particularly high in proanthocyanidins, hydrolysable tannins, phenols and phenolic acids, and flavonoids. This cocktail of nutrients is particularly favorable for treating oxidative stress.
