Try out a pecan pie to enjoy your holiday season. Pecan nuts have a contoured structure, crunchy texture and are buttery flavored. One can use them in various tasty dishes.
These are native to America and are related to walnut and do grow enclosed in a brownish-red oval shell. They are much sought after nuts and one can stuff them in peppers with goat cheese or toss them in a salad for some crunch.
Pecans taste good with caramel too and can make a tasty caramel cheesecake. One can also spruce up an ice cream with a splash of bourbon and some candied pecans during the summer. One can have them with a crumbly pecan topping on the coffee cake or add it to a batch of double chocolate chip cookies.
Nutrition in a Nutshell
Pecans do contain more antioxidants than any other tree nut. They also contain the lot of vitamins and minerals such as manganese, potassium, zinc, calcium, iron, magnesium, and selenium, offering some wonderful health benefits.
1. Heart Healthy
Pecan nuts do contain monounsaturated fats such as oleic acid along with phenolic antioxidants which do help reduce the risk of heart disease. It decreases LDL i.e. ‘bad cholesterol’ and increases HDL i.e. ‘good cholesterol’, which in turn prevents stroke and coronary artery disease.
2. Improves Digestion
Pecan nuts are fiber-packed and therefore promote colon health and facilitate regular bowel movements. Pecan nuts do prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.
3. Helps with Weight Loss
Consuming nuts do enhance satiety and also does increase metabolism. It also helps in weight loss. It is very in B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates which help increase the rate of metabolism.
4. Reduces the Risk of Certain Type of Cancer
Pecan nuts do 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 do contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer. Pecan nuts also do reduce the risk of colon cancer since they do help clean the gastrointestinal system.
5. Anti-Inflammatory Benefits
Pecans are indeed rich in magnesium which is popular for its anti-inflammatory benefits. Studies have indeed proved that increased magnesium intake does reduce inflammatory indicators in the body, and also does reduce inflammation in the arterial walls, thus reducing the risk of arthritis, Alzheimer’s disease, cardiovascular disease, as well as other inflammatory ailments.
6. Boosts Immunity
Adequate intake of manganese is vital for nerve conduction and brain functioning, and pecans are a rich source of manganese which happens to be a powerful antioxidant. It protects nerve cells from free-radical damage, thus boosting immunity and also protecting the body from diseases, infections, etc
Pecan nuts are an excellent source of vitamin-E, vitamin-A, zinc, folate and phosphorous which help maintain skin in good shape.
7. Prevents Skin Problems
The toxins inside one’s body do cause breakouts, dullness and excess oil. Pecans are indeed packed with fiber and also aid in eliminating these toxins and also waste from the body, thereby improving the appearance of one’s skin. Pecan nuts also do contain vitamin A and zinc which do help one have a clear complexion and also protects against skin infections.
8. 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.
9. Stimulates Hair Growth
Pecans are an excellent source of L-arginine, an amino acid which, when applied topically that help treat male pattern baldness as well as encourage the growth of healthy hair. L-arginine that help increase the flexibility of the artery walls and also makes them less prone to blood clots. This, in turn, does increase the rate of blood flow throughout the body and to the hair roots which is indeed vital for healthy hair growth and scalp.
10. Prevents Hair Loss
Lack of iron in the body does lead to anemia which is one of the common causes of hair loss. But pecans are indeed a good source of iron and help in controlling hair loss.