The American SuperNut
According to a study in the Journal of Agricultural and Food Chemistry, pecans (19 halves, 193 calories per serving) contain more antioxidants than any other tree nut. 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.
Heart Health
Pecans 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 pecans 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.
Weight Loss
Consuming nuts enhances satiety and increases metabolism, research has indicated that a diet comprising of pecans 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.
Boosts Immunity
Dr. Manoj K. Ahuja, Healing Touch Hospital, says “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.”
Anti-Inflammatory Benefits
Pecans 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.
Digestion
Nutritionist Anshul Jaibharat says, “Since pecans are fiber-packed, they promote colon health and facilitate regular bowel movements. Pecans prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.”
Cancer Risk
Pecans may help 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. Pecans also reduce the risk of colon cancer since they help clean the gastrointestinal system.
Anti-Aging
Pecans 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.
Skin Care
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.