Health Benefits of Pecans
Pecan nuts are rich source of energy, carry 690 calories/100 g and contain health benefiting nutrients, minerals,
antioxidants and vitamins that are essential for wellness.
The nuts are rich in monounsaturated fatty
acids like oleic acid
and an excellent source of phenolic antioxidants. Regular addition of
pecan nuts in the diet helps to decrease total as well as LDL or “bad
cholesterol” and increases HDL
or “good cholesterol” levels in the blood. Research studies suggest
that the Mediterranean diet, which is rich in dietary-fiber,
mono-unsaturated fatty acids, and antioxidants would help to prevent
coronary artery disease and strokes by favoring healthy blood lipid
Pecan nuts are rich source of many phyto-chemical substances that may contribute to their overall
antioxidant activity, including polyphenolic antioxidant ellagic acid,
vitamin E, beta-carotene, lutein and zea-xanthin. Research studies have
been suggestive of that these compounds help the body remove toxic
oxygen-free radicals and thus, protect the body from diseases, cancers,
as well as infections.
Anti-proliferative properties of ellagic acid is
because of its ability to inhibit DNA binding of certain carcinogens
such as nitrosamines and polycyclic aromatic hydrocarbons, thus, offering
protection to human body from cancers.
Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol; provide about 25 g per 100 g.
Vitamin E is a powerful lipid soluble antioxidant, required for
maintaining the integrity of cell membrane of mucus membranes and skin
by protecting it from harmful oxygen-free radicals.
The nuts are very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin,
thiamin, pantothenic acid, vitamin B-6, and folates. Together, these
vitamins work as co-factors for the enzyme metabolism inside the human body.
The nuts are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Add a hand full of pecan nuts in your diet to keep your diet
meter complete with sufficient levels of minerals, vitamins, and protein.