Pecan nuts, which look a bit like walnuts, are a type of dry fruit, which is not only delicious but also an excellent source of fibre, antioxidants and unsaturated fat.
Its consumption is very beneficial for health and it can be helpful in getting quick relief from many physical problems. This is the reason why it is included in the category of a healthy diet.
Let us then know about the benefits of pecan nuts today.
What are Pecan Nuts?
Pecan Nuts are called Bhidurkashtha in Hindi. It is like a walnut. It is found more in America and Mexico. Many medicinal properties are found in this dried fruit, which proves beneficial for health.
Bhidurkashtha medicine works similarly in many diseases. Especially for sugar patients, Sanjeevani is no less than a herb. In research, sugar patients have been advised to eat 56 grams of Bhidurkashtha daily. It has been claimed in research that sugar can be controlled easily by its consumption. In addition, fibre and polyphenols are also found in it, which are beneficial for the intestine. Magnesium deficiency is overcome by its consumption.
Health benefits of pecan nuts
- Reduce heart risks
- Beneficial for digestion
- It is also effective in protecting the eyes
- Helpful in increasing brain capacity
- Overcome magnesium deficiency
- Reduces the Risk of Certain Cancer
- Helps with Weight Loss
- Anti-Inflammatory Benefits
- Stimulates Hair Growth
- Prevents Skin Problems
Reduce heart risks
Nowadays, heart diseases have become common due to stress in people and to prevent them, not only medicines but also the right food and drink is very important.
According to research published on the website of ResearchGate, the consumption of pecan nuts can greatly help in reducing cardiovascular risks.
Apart from this, they can reduce high blood pressure, cholesterol, lipid oxidation and oxidative stress which are considered important causes of heart disease.
Beneficial for digestion
Pecan nuts, if consumed in sufficient quantity daily, have a positive effect on the digestive system and keep away from many stomach related diseases like constipation, indigestion, gas and irritable bowel syndrome (intestinal problems).
According to research published on the website of ResearchGate, pecan nuts have anti-oxidant properties and fibre, which helps a lot in keeping the digestive system healthy.
It is also effective in protecting the eyes
With increasing age, the eyes also start getting weak. In such a situation, the consumption of pecan nuts can be beneficial in removing the weakness of the eyes.
In fact, it is rich in Vitamin A and Zinc. These nutrients work to keep the eye disease ‘age-related macular degeneration away.
Apart from this, zinc is also helpful in keeping the retina healthy.
Helpful in increasing brain capacity
It is often advised to eat almonds in terms of strengthening the brain capacity, but the same work can also be done by consuming pecan nuts.
Many such powerful anti-oxidants are present in abundance in pecan nuts, which protect the nerve membrane.
At the same time, the selenium present in it helps in delivering energy to the brain and nervous system, due to which the flow of blood to the brain is also fine.
Overcome magnesium deficiency
Magnesium plays an important role in chemical reactions. This produces energy. Due to the lack of this nutrient, the body does not produce energy properly. Its deficiency leads to the weakening of immunity and bones.
It also has a bad effect on the nervous system. According to the diet chart, men should consume 400 mg of magnesium and women should consume 350 mg of magnesium daily. Magnesium is one of the essential nutrients. For this, magnesium-rich things must be included in the diet. If you are also troubled by the problem caused by magnesium deficiency, then definitely consume pecan daily.
Reduces the Risk of Certain Cancer
Pecans protect the human body from cancer, as ellagic acid’s anti-inflammatory properties prevent the DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbon.
They contain oleic acid, a fatty acid that has been found to reduce the risk of breast cancer. Pecans also reduce the risk of stomach cancer as they help clean the gastrointestinal system.
Helps with Weight Loss
While you’re eating nuts will increase your metabolism, research has suggested that a diet with pecan nuts will help you lose weight. Nuts are extremely rich sources of many important b – complex clusters of vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin b -6 and folate that help increase the rate of metabolism simultaneously.
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Pecan nuts benefits
Anti-Inflammatory Benefits
Pecans are rich in magnesium, known for their anti-inflammatory benefits. Studies have shown that magnesium intake reduces inflammatory indicators in the body, and also reduces inflammation in the walls of the artery, thus reducing the risk of arthritis, Alzheimer’s disease, heart disease and other inflammatory diseases.
Stimulates Healthy Hair Growth
Pecan is an excellent source of L – arginine, an amino acid that helps treat male pattern baldness when applied topically and encourages healthy hair growth. L-arginine helps to increase the flexibility of artery walls and reduces the chance of blood clots. This in turn increases the flow of blood throughout the body and to the roots of the hair, which is vital for healthy hair growth and scalp.
Prevents Skin Problems
Pecan nuts are an excellent source of vitamin e, vitamin a, zinc, folate and phosphorus that play an important role in maintaining good skin. Toxins inside your body can cause breakouts, dullness, and excess oil. Pecans are full of fibre and help the body eliminate these toxins and debris, improving the appearance of your skin.
Pecans also contain vitamin a and zinc, which help to get a clear complexion and prevent skin infections.
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Nutrition (*)
Pecans are rich in many vitamins and minerals important for healthy skin, eyes, teeth, bones, muscles and nerves.
- Vitamin a
- Folate
- Niacin
- Riboflavin
- Thiamine
- Vitamin B6
- Vitamin E
- Calcium
- Phosphorus
- Iron
- Magnesium
- Manganese
- Zinc
Nutrients per servings
1 ounce=29 gm of raw pecan has
calories: 196
Protein: 3 grams
Fat: 20 grams
fibre: 3 grams
carbohydrates: 4 grams
sugar: 1 gram
Portion sizes and processing
Pecans are a great source of healthy fat but high in calories, so it’s important to look at the size of your part.
Roasted pecans sold as pre-packaged snacks are often coated in unhealthy oils and sugar, adding empty calories. Make sure to read the label and pick the raw pecans when possible.
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How to consume pecan nuts
It has been revealed in many researches that to stay healthy, one should not consume more than a handful of pecan nuts daily. For this, take 50 grams of roasted pecan nuts daily. However, according to your physical capacity, consume pecan nuts. This reduces the risk of many diseases.
What have you learned today?
Like most nuts, pecans have large amounts of unsaturated fats and a variety of nutrients. They’re one of the most popular types of nuts in America and you can enjoy them throughout the year. Pecans can be eaten fresh or roasted as well as added to a variety of dishes.
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Faq on health benefits of pecan nuts
It has been revealed in many researches that to stay healthy, one should not consume more than a handful of pecan nuts daily. For this, take 50 grams of roasted pecan nuts daily. However, according to your physical capacity, consume pecan nuts. This reduces the risk of many diseases.
Antioxidants are known to help protect the body from disease. Scientists said nuts have better nutritional properties, but walnuts are healthier than peanuts, almonds, pecans, and pistachios.
Side effects of eating too much pecan nuts are Dizziness, high cholesterol, weight gain, shortness of breath etc.
Its consumption is very beneficial for health and it can be helpful in getting quick relief from many physical problems. This is the reason why it is included in the category of a healthy diet. But one should not consume more than a handful of pecan nuts daily.
