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15 health benefits of pecans

Nuts are becoming increasingly popular as a crunchy and nutritious snack. Pecans are one of the most popular edible nuts and are native to North America and Mexico. The pecan tree is a large deciduous tree belonging to the hickory family. A typical pecan has a buttery, rich skin, which is golden brown on the outside and beige on the inside. The core takes up 40% to 60% of the space in the shell. This core has a grooved surface and is slightly more oval in shape. The pecan has a sweet, rich and buttery taste and texture, which can be attributed to its high content of monounsaturated oils. Pecans have a fat content of more than 70% which is the highest of all nuts. Shelled pecans are available all year round, while shelled pecans are mainly available in the fall.

Pecans come in different sizes and you can find them extra large, large, medium sized, small and mini. They are also available in different shapes such as whole pecans, half pecans, chunks and finely ground. Their rich buttery flavor makes them suitable for both savory and sweet dishes. The famous â € pecanpieâ € ™ is a classic South American dish that uses pecan as the main ingredient. Raw pecans can be salted or sweetened to make a delicious snack. They can also be sprinkled over desserts, especially sundaes and ice creams. They are also widely used in confectionery as an addition to cookies, candies and pastries. Pecan butter is a popular spread for bread, toast, etc.

Where do pecans come from?

Pecans are the product of the hickory tree, also known as Carya illinoinensis. The trees are native to Central and South North America and were used as a food source by Native Americans for centuries before the arrival of European settlers. The plants were not domesticated until the first pecan plantations were established in Mexico in the 17th century. The nuts have a distinctive rich, buttery flavor commonly found in Southern desserts. Pecans are also used in a variety of savory dishes.

The trees, if grown in a favorable temperate climate and well cared for, can live and produce nuts for hundreds of years. Many old pecan orchards have been producing nuts for generations through several generations of cultivation. The trees are deciduous, shedding their leaves in the winter to conserve energy and put out new growth in the spring. Pecans belong to the Juglandaceae family along with walnuts, and the leaves of the two trees are very similar, appearing in tightly arranged simple rows on the branch.
The trees, if grown in a favorable temperate climate and cared for properly, can live and produce nuts for hundreds of years. Many old pecan orchards have been producing nuts for generations through several generations of cultivation. The trees are deciduous, shedding their leaves in winter to conserve energy and put out new growth in the spring. Pecans, along with walnuts, belong to the Juglandaceae family and the leaves of the two trees are very similar, appearing in closely arranged simple rows on the branch.

The pecans appear in the fall. The skins are elongated in shape and yield egg-shaped nuts with a very high fat content. The high fat content of pecans makes them go rancid very easily, so you have to be careful with pecans to make sure they stay edible. After harvesting, pecans can be left in their shell or shelled using a vacuum pressure unit. The nuts are packaged for sale, ground into pecan shavings or pressed to make pecan oil.

When purchasing whole pecans in their shell, look for shelled nuts with no signs of cracks or holes. When shaking back and forth, the nuts should not rattle, as this suggests that they are dried out. Hulled pecans should look nice and plump and show no signs of shriveling or wrinkling. Nuts should be stored in a cool, dry place until use or if consumers are unsure when to use them, frozen.
When purchasing whole pecans in their shell, look for shelled nuts with no signs of cracks or holes. When shaking back and forth, the nuts should not rattle, as this suggests they are dried out. Hulled pecans should look nice and plump and show no signs of shrivelling or wrinkling. The nuts should be stored in a cool, dry place until use or if consumers are unsure when they will use them, be frozen.

The difference between walnuts and pecans

People easily confuse pecans with walnuts and vice versa. They both look quite the same, but they are quite different in shape, taste and health benefits.

In appearance, walnuts are quite a bit bigger and wider than pecans. Walnuts are also a bit lighter in color. People often say that walnuts look like “little brains,” and it's no surprise that walnuts are known for their brain-stimulating health properties.

When it comes to the individual taste of walnuts and pecans, their flavors are also very different. Pecans taste sweeter than walnuts, while walnuts have a slightly bitter taste. This is why walnuts are roasted before they are used in certain recipes.

So the next time you want to bake a pecan pie, avoid calamity and make sure you use pecans, not walnuts!

The health benefits of pecans:

Like most nuts, pecans contain a variety of nutrients, minerals, antioxidants and vitamins that provide some fantastic health benefits.

Pecans are rich in fiber, which improves heart health by reducing the risk of coronary heart disease and preventing some cancers. It also contains monounsaturated fats such as oleic acid and phenolic antioxidants that are heart healthy and help prevent coronary heart disease and strokes. Research has also shown that by inhibiting unwanted oxidation of blood lipids, pecans can help prevent coronary heart disease.

The fiber in pecans promotes colon health and facilitates regular bowel movements. By cleaning the gastrointestinal system, it allows the colon to work more efficiently. In addition, it prevents constipation and reduces the risk of colitis, colon cancer and hemorrhoids.

Research has shown that eating nuts such as pecans helps with weight loss. This is because nut consumption increases satiety and metabolism.

Pecans contain oleic acid, a fatty acid that has been found to reduce the risk of breast cancer. By promoting migration and proliferation in breast cancer cells, it has been shown to increase the invasiveness of breast cancer cells.

Phosphorus is one of the most abundant minerals in the body after calcium. Almost 85% of the phosphorus is found in bones and teeth, while the other 15% is found in cells and tissues. In addition to cleaning the body's waste, phosphorus, along with calcium, promotes bone and teeth health. This mineral is also essential for the growth and repair of cells and tissues, as well as the production of DNA and RNA. Finally, it prevents muscle pain that can occur as a result of exercising.

Pecans are rich in magnesium, which is known for its anti-inflammatory properties. Studies have shown that increased magnesium intake decreases inflammatory indicators in the body, such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha) and IL6 (interlukin 6). It also reduces inflammation in the vessel walls, reducing the risk of developing cardiovascular disease, arthritis, Alzheimer's disease and other inflammatory conditions.

The magnesium in pecans has been shown to lower blood pressure. While pecans cannot cure hypertension, eating some nuts will help.

Studies have shown that consuming 100 milligrams of magnesium per day reduces the risk of stroke by 9%. Pecans are a good source of magnesium, and if you include them in your diet, you can benefit from them.

Pecans are rich in phytochemicals such as polyphenolic antioxidant ellagic acid, vitamin E, beta carotene, lutein and zea-xanthine. These compounds play an important role in removing toxic oxygen free radicals, thus protecting your body against disease, cancer and infection. Ellagic acid has anti-proliferative properties that inhibit DNA binding of certain carcinogens, such as nitrosamines and polycyclic hydrocarbons, and thus can protect the human body against cancers.

Pecans are a rich source of manganese, a powerful antioxidant. This trace mineral strengthens your immunity and protects your nerve cells from free radical damage. Adequate manganese intake is vital for nerve conduction and brain function.

The benefits of pecans for your skin

Pecans, like most other nuts, are rich in nutrients such as zinc, vitamin E, vitamin A, folate and phosphorus, which play an important role in maintaining good skin. The various benefits of pecans for the skin are the following:

The appearance of our skin depends on how we treat it from within. So good nutrition is inevitable to maintain healthy skin and prevent skin problems. The toxins in your body can make your skin suffer by causing blemishes, spots and excess oil. Pecans are a good source of fiber that can work wonders for your health and therefore the health of your skin. It helps remove toxins and waste from the body, improving the appearance of your skin.

Pecans contain zinc, which, by guarding against infection, helps maintain skin health. Vitamin A, on the other hand, is an antioxidant that gives you a beautiful and even complexion.

Pecans are rich in antioxidants, including ellagic acid, vitamin A and vitamin E. These antioxidants fight and eliminate the free radicals responsible for causing premature skin aging. For example, pecans can prevent the appearance of signs of aging, such as fine lines, wrinkles and pigmentation spots.

The benefits of pecans for your hair

Like our skin, healthy hair is also a reflection of a healthy body. That is why our hair follicles need sufficient nutrients to maintain their health and prevent hair problems. The nutritional value of pecans makes them beneficial for your hair.

Pecans are an excellent source of L-arginine, an amino acid that when applied to hair helps treat male pattern baldness and promotes the growth of healthy hair. Brisk blood flow throughout the body and to the hair roots is vital for healthy hair growth and scalp. L-arginine is beneficial in this regard because it improves the health of the artery walls by making them more flexible and making them less prone to clots that can block blood flow.

Anemia is one of the most common causes of hair loss. It is caused by an iron deficiency in the blood. Pecans, which are a good source of iron, can be included in your diet to improve your blood iron levels and thereby fight hair loss.

The nutritional value of pecans

Pecans contain more than 19 vitamins and minerals, including vitamin A, vitamin E, folic acid, calcium, magnesium, zinc, phosphorus, potassium and several B vitamins. The nutritional profile is further explained below:

Pecans are a rich source of energy and a serving of 30 grams provides 690 calories. They are a good source of unsaturated fats, consisting of about 60% monounsaturated fats and 30% polyunsaturated fats. A serving of 30 grams of raw pecans provides 20 grams of fat, 11 grams of which are monounsaturated fat, 1.7 grams of saturated fat and the rest is polyunsaturated fat. The same serving of pecans provides 1 gram of alpha linolenic acid (ALA).

A serving of 30 grams of pecans provides 3.9 grams of carbohydrates. The same serving consists of 2.7 grams of dietary fiber and 1.1 grams of sugar. One cup (30 grams) of pecans provides about 10% of the recommended daily amount of fiber.

Pecans are an excellent source of vitamin E, especially gamma-tocopherol with a serving of 30 grams provides 25 grams of this vitamin. They also contain several B vitamins, especially thiamine, which is also known as vitamin B-1. One cup serving of pecans provides 0.18 grams of thiamine, which is equivalent to 15% and 16% of the recommended daily intake for men and women.

As mentioned earlier, pecans contain a wide variety of minerals. They are an excellent source of manganese and copper. One cup (30 grams) of pecans provides 52% and 66% of the recommended daily intake of manganese for men and women, respectively.

Pecans are high in protein and a 30 gram serving provides 2.6 grams of this nutrient. This amount meets 5.6% of the daily protein requirement for adult women and 4.6% for adult men.

Flavonoids are actually a large group of plant-based substances. These act as antioxidants by fighting inflammation that leads to cardiovascular disease and other chronic diseases. One cup (30 grams) of pecans provides 34 milligrams of flavonoids, which is quite high compared to other nuts.

Possible side effects of pecans

Pecans appear to be safe for most people, however some may experience an allergic reaction to pecans. In the case of a pecan allergy, the immune system reacts to the proteins in the pecans and causes symptoms such as hives, vomiting, swelling of the throat, shortness of breath and dizziness related to the release of a chemical called histamine.