Fun fact: That’s one heavy nut: it would take 5,640 pecan halves to equal the weight of a standard watermelon
Pecans are absolutely among the top sources of antioxidants that keeps the body healthy. They are the products of the hickory tree widely cultivated in temperate areas across the globe. The said nut, scientifically known as Carya illinoinensis, is a wealth of vitamins and minerals.
One hundred grams of pecans, according to the United States Department of Agriculture, yield 691 calories or 34.5% of the daily-recommended intake with zero cholesterol. A great source of energy, pecans (based on 100g measurement) contain 13.86g or 11% DRI of carbohydrates and 9.17g or17% DRI of protein. These two macronutrients are essential to keep your body going.
While, this nut is packed with 71.9g or 360% DRI of fats, such are primarily monounsaturated fatty acids, the healthier version of fats. Monounsaturated fats, like the oleic acid found in pecans, help lower the bad cholesterol in the body and increase the level of good ones.
Pecans are mostly associated as one of the excellent sources of antioxidants. Antioxidants are needed by the body to fight off free radicals that damage the cells eventually causing various diseases. Antioxidants found in pecans include vitamin E (163% DRI). Vitamin E is a family of antioxidants maintains the integrity of cell membranes to prevent weakness of the muscles and numbness of the limbs.
A great source of vitamin B complex specifically Thiamine, Pantothenic acid and Pyridoxine, pecans ensure proper metabolism of food to produce energy. Thiamine (vitamin B1) with 55% DRI improves the condition of the hair, muscles, skin, and brain. Pantothenic acid (vitamin B5) with 17% DRI meanwhile is important in the synthesis of red blood cells. Pyridoxine (vitamin B6) with 16% DRI helps in the manufacturing of red blood cells as well as steroid hormone.
This nut also holds numerous amount of minerals most especially copper, manganese, zinc, and phosphorus.
Copper (133% DRI) is responsible in metabolism of energy and in the formation of red blood cells. Manganese (196% DRI) finds importance in ensuring the development of bones, in wound healing, and in conversion of energy from food. Zinc guards the immune system and builds communication between the sense of taste and smell. Phosphorus, on the other hand, is involved in protein synthesis and neutralizes acids in the blood.
The distinct taste of pecans makes it a versatile and absolute hit when cooking. In itself, pecan can be eaten salted or sweetened. It may also be an ingredient in making desserts or sweets like ice cream and cake.
The Amazing Health Benefits of Pecans
Decreases Risks of Breast Cancer
Breast cancer is very popular among women nowadays. Pecans contain very unique property that is very effective in reducing risks of breast cancer. This property is called oleic acid which is an antioxidant that primarily eliminates the proliferation and migration of cancer cells especially in the breast. It does not only stop the growth or development of breast cancer cells, oleic acid also assures that the cells in the breast are health and invasive. Cancer is one of the most common causes of death and a high percentage of these deaths are caused by breast cancer. If you have a history of breast cancer in the family, or if you want to assure that you are not exposed in any way to breast cancer, eat as much pecan as possible.
Induces Proper Digestion
One of the greatest benefits of pecans to our health is its richness in fiber. Fiber plays an important role in digestion and bowel movement. If you eat a lot of fibrous foods, the food you intake is properly breakdown and their nutrients are properly absorbed by the body. Fiber assures that the digestive tract is clear for appropriate digestive process. Eating a lot of fiber will regulate your bowel movement and avoids digestive issues such as constipation.
Promotes Colon Health
Because pecans are rich in fiber, it also helps in improving your colon health. Fibrous foods cleanse the gastrointestinal system for optimal colon functioning and efficiency. If you eat a lot of fiber, your colon will function as expected. Because of this, Pecans also help in reducing risks of colon cancer, hemorrhoids, and colitis.
Strengthens Teeth and Bones
Pecans are good sources of phosphorus which are very useful minerals for the quality of the bones and teeth. Phosphorus helps in regulating bone and teeth tissue and cell development and repair. If these tissues and cells are healthy, you can also guarantee a strong and healthy teeth and bones. Intake of pecans will prevent issues in the teeth and bones such as osteoporosis, bone loss, tooth loss, etc.
Prevents Muscle Soreness
Foods rich in phosphorus prevent soreness in the muscles. If you eat pecan before and after playing sports, workout, or any intense physical workout, you are less likely to experience cramps, fracture, and muscle soreness. This is why it is highly advised to regularly eat pecans if you always engage yourself in physical activities especially intense ones.
Regulates Blood Pressure
The presence of magnesium in pecans made them an effective blood pressure regulator. Pecans are great sources of magnesium that is able to relax the veins and blood vessels for proper circulation in the blood stream. If the body gets enough magnesium, inflammation is avoided thus preventing high blood pressure and other more related disorders specifically those in the heart.
Source of Anti-inflammatory Properties
Magnesium is remarkably known for its anti-inflammatory effects. Inflammation damages the body in many ways possible. It is a primary cause of irregularities that can lead to serious disease and illness in the most vital organs such as the heart, kidney, lungs, etc. Foods rich in magnesium are great factors in reducing risks of Alzheimer’s disease, arthritis, and cardiovascular ailments.
Good for the Heart
Because of pecan’s richness in fiber, regularly consuming such is very healthy for the heart. On top f its fiber content, pecans also have monounsaturated fats and phelonic antioxidants that boosts the heart’s functioning. These properties of pecans work together in thwarting off varieties of heart ailments. Studies also concluded that coronary heart diseases can be prevented by regular intake of pecans because its compounds eliminate unhealthy lipid oxidation in the blood.
Decrease Chances of Stroke
This is in support of the above discussion about the amazing advantages of magnesium’s presence in pecans. Research have shown that people who consume foods rich in magnesium with at least 100 milligrams daily are less likely exposed to risks of stroke up to 10%.
Boosts the Immune System
The immune system is strengthened due to the abundance of antioxidants present in Pecans. Manganese is a significant antioxidant that boosts the defense mechanism of the body. Your immune system will be able to fight off common diseases and infections on its own. This antioxidant also avoids accumulation of free radicals that can lead to sickness. Eating pecans regularly will make your systems stronger. If you don’t want to always get sick because of the fact that it can affect your daily life, make sure to add pecans in your diet.
Beautifies the Skin
When it comes to maintaining a healthy and nourished skin, peanuts are very popular because of their vitamin E, vitamin A, folate, phosphorus, and zinc contents. Zinc guards the skin from infections making it flawless. Vitamin A keeps your skin fair. Vitamin A also maintains skin cells as well as repairs damaged ones. Vitamin E makes your skin beautiful not only from the outside but from the inside. All in all, consumption of pecans can help in making your skin young-looking, glowing, and revitalized.
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