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Overview

Benefits of Pecans And Its Side Effects

Pecans are among the healthiest nuts known to man. They boast of a number of health benefits with minimal side effects. Pecans can be consumed safely by most people of all ages in order to improve metabolism, lose weight, boost energy, boost immunity, and improve brain function. While these are general benefits applicable to all people, pecans can also have targeted benefits for people suffering from a number of ailments including cardiovascular diseases, diabetes, Alzheimer’s, Parkinson’s, gallstones, and osteoporosis, among others.

Benefits of Pecans And Its Side Effects

Table of Content

Pecans
Nutritional Value of Pecans
Health Benefits of Pecans
Improves Cardiovascular Health
Lowers Bad Cholesterol
Controls Diabetes
Prevents Oxidative Stress
Lowers the Risk of Cancer
Protects Vital Organs from Toxic Substances
Helps Lose Weight
Improves Metabolism
Improves Brain Function
Prevents Gallstones
Treats Osteoporosis
Reduces the Symptoms of Premenstrual Syndrome
Uses of Pecans
Side-Effects & Allergies of Pecans
Cultivation of Pecans

Pecans

Pecans are a variant of the hickory nut and are most commonly grown in Mexico, and the southeastern and southcentral regions of the United States. It is the state tree of the state of Texas, USA. The word ‘pecan’ is derived from an Algonquian word that refers variously to pecans, hickory nuts, and walnuts, or more precisely, to nuts that require a stone to be cracked open. Native Americans were known to use pecans for their medicinal properties. Today though, the pecan is used in cooking as a savory ingredient in savory dishes as well as desserts. However, there are many health benefits of consuming the nut as a snack.

Nutritional Value of Pecans

The pecan has a number of health benefits which can be seen in its nutritional value. Every 100 gms of pecans contains 690 kcal of energy, which is quite a high amount in comparison with many other nuts. They contain approximately 14 gms of carbohydrates and 9 gms of proteins. However, the best nutritional fact is that it contains approximately 91% monounsaturated and polyunsaturated fats, which makes it one of the healthiest nuts known to man. It is also extremely rich in minerals such aspotassium at 410 mg, phosphorus at 277 mg, magnesium at 121 mg, and calcium at 70 mg.These attributes offer multiple health benefits to the human body.Among nuts rich in antioxidants, the pecan is particularly high in proanthocyanidins, hydrolysable tannins, phenols and phenolic acids, and flavonoids. This cocktail of nutrients is particularly favorable for treating oxidative stress.

Health Benefits of Pecans

Mentioned below are the best health benefits of Pecans
Health Benefits of Pecans

Improves Cardiovascular Health

It is a myth that the high fat content of pecan nuts make them a high risk food. The level of risk a food item poses depends on the kind of fats and the amount in which they are present in the food item. As 100 gms of pecans contain 91% unsaturated fats, it is an extremely healthy food product. Consumption of pecans ensures that the risk of developing heart conditions is lowered. Pecans also contain proteins, vitamin E, thiamine, and antioxidants which protect the heart by regulating its function. Additionally, this combination of nutrients is also known to reduce the risk of developing hypertension.Further, it also reduces systolic blood pressure on regular consumption.

Lowers Bad Cholesterol

Related to cardiovascular health is cholesterol. In today’s day and age, cholesterol is one of the biggest causes of heart disease. Pecans lower the levels of bad cholesterol in the body. While professional opinion and medication is crucial to combatting cholesterol, one can supplement prescribed medication by regularly eating pecans. The presence of serum lipids is one of the biggest indicators of high cholesterol. Studies have indicated that pecan-rich diets reduce serum lipids in the blood stream, thus reducing cholesterol. Abundant in monounsaturated fats, pecans can become a great source of good fats needed by the body to carry out its day to day functions.

Controls Diabetes

The most important facet of a diabetic’s lifestyle is maintaining blood sugar levels throughout the day. Blood sugar usually soars after every meal, which necessitates insulin injections. The pecan is an organic substance that controls blood sugar levels in the body. Further, pecans may reduce the risk of developing type 2 diabetes. Controlling diabetes is crucial because it can cause many other conditions, such as cardiovascular diseases.

Prevents Oxidative Stress

Environmental and dietary issues are common in today’s world, and is one of the leading reasons of oxidative stress. These issues promote oxidative damage within the body. Oxidative damage has been linked with high incidence of cancer and heart disease, among others. Therefore, it is more important now, than ever, to consume foods high in antioxidants. Studies have shown us that in the 24 hours after pecans are consumed, there is an acute increase of antioxidants in the bloodstream. Other studies have shown undeniable correlation between pecan consumption and a reduction in the number of instances of degenerative diseases.

Lowers the Risk of Cancer

Pecans can reduce the risk of developing cancer. This is because it contains phenolic compounds and tannins which are directly associated with the prevention of various types of cancers. However, extensive research is still being conducted into this aspect.

Protects Vital Organs from Toxic Substances

Cyclophosphamide is a compound that is associated with many life threatening diseases, such as cancer. Research suggests, that consuming the pecan shell, in ground form, can protect vital organs such as the heart, bladder, and kidney from the toxicity induced by this compound.

Helps Lose Weight

When trying to lose weight, it is prudent to stay away from foods with unhealthy fats. However, healthy fats should be consumed even through a weight loss program as healthy fats are vital to the body. The healthy fats found in pecans impact the grehlin hormone, which is responsible for maintaining weight. The impulse to eat when you’re stressed out can be traced to the levels of grehlin in the brain. High levels of grehlin are associated with elevated stress levels, and induce the desire to eat a lot. Pecans also contain a fair amount of manganese. Experts believe that consuming pecans daily can meet more than half the required amount of manganese on a daily basis. In turn, this mineral helps cut down fat and reduce weight.

Improves Metabolism

Improved metabolism is also associated with losing weight. Additionally, a higher metabolic rate improves energy levels in the body. To achieve this, consumption of pecans is advised, as they contain a significant amount of copper. Copper is key to more than 50 metabolic enzyme reactions in the human body, which promote higher metabolic rates. It is also essential to the creation of the body’s source of energy, adenosine triphosphates (ATP).

Improves Brain Function

Among other nuts, the pecan is also known as a brain food. This is because a number of the minerals found in the pecan contribute to brain function. Patients with Wernicke-Korsakoff syndrome, a common disorder among alcoholics which is caused by thiamine deficiency, are prescribed pecans because of the high amounts of thiamine in it. The abundance of copper in pecans makes it a good food product for those suffering from degenerative diseases like Parkinson’s and Alzheimer’s, as copper stops free radical damage to the brain. In addition, it also keeps the neural pathways involving galactose and dopamine up and running. Those suffering from learning disabilities owing to concentration problems, mental illness, epilepsy, and severe mood fluctuations should also consume pecans, as its high manganese content improves the brain’s synaptic processes.

Prevents Gallstones

The combination of nutrients present in the pecan nut is ideal for keeping gallstones at bay, according to research studies. The studies also found that the reduced risk of developing gallstones was greater in men than women.

Treats Osteoporosis

Osteoporosis occurs most commonly in middle-aged women. A pecan rich diet treats the symptoms of osteoporosis due to its healthy cocktail of manganese and copper, among other nutrients.

Reduces the Symptoms of Premenstrual Syndrome

Premenstrual Syndrome, or PMS, is a regular occurrence in most mature women on the cusp of their menses. PMS includes a range of symptoms, including but not limited to, mood swings and cramps. Pecans are a great way to alleviate these symptoms owing to its high manganese content. When combined with calcium-high foods, it significantly impacts these symptoms.

Uses of Pecans

The pecan can be consumed raw without any considerable side effects, although those with a sensitivity to nuts should consume pecans only on professional advice. Its uses in American cuisine is prominent, with the globally renowned pecan pie at its heart. However, as a health supplement, the pecan is better consumed raw. The pecans shell is also consumed in powder form, although it is not common. Additionally, it is difficult to find in the local supermarket as it has little culinary or medicinal value. On the other hand, pecan nuts are available commonly and are supplied across the world.

Side-Effects & Allergies of Pecans

Studies have shown that most people are able to safely consume pecans without any side effects. However, this is not universal as some people may be sensitive to certain chemical compositions present in pecans. An allergic reaction usually occurs when the immune system reacts to the proteins present in a food product, in this case pecans. People who are allergic to pecans show symptoms of vomiting, hives, swelling of the throat and tongue, and shortness of breath and dizziness caused by the release of a chemical known as histamine.

Cultivation of Pecans

Pecans originally grew wild and Native Americans were known to use the pecan as medicine. It was not until recently that it was domesticated and cultivated for commercial and culinary use. One of the most stunning facts about the pecan is that the tree can live up to 300 years, during which it can produce fruit every year once it reaches maturity.

Popular Questions & Answers

What is the right quantity and correct form of including cashew nuts in the diet of a person with history of cholesterol/ hypertensive?

MBBS, Dip.Cardiology, Fellowship in Clinical Cardiology(FICC), Fellowship in Echocardiology
Cardiologist, Ghaziabad
Ill take the opportunity to educate you so I will be little lengthy, here it goes. Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food — inexpensive, easy to store and easy to pack when you're on the go. One drawback to nuts is that they're high in calories, so it's important to limit portions. But choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet. Although a great deal of research suggests that nuts can benefit heart health and reduce the risks of dying early from heart disease and other causes, the evidence is still inconclusive. But, unless you're allergic to nuts, there's no real danger in eating nuts, so you can certainly include nuts as part of your heart-healthy diet. One way nuts may help your heart health is by lowering the low-density lipoprotein (LDL, or "bad") cholesterol levels. LDL plays a major role in the development of plaque that builds up on the blood vessels. Eating more nuts has also been linked to lower levels of inflammation linked to heart disease. Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries. Besides being packed with protein, most nuts contain at least some of these heart-healthy substances: Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels. Omega-3 fatty acids. Omega-3 fatty acids are found in many kinds of fish, but many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in preventing type 2 diabetes. Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack. Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts. L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow. As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products. Instead of eating foods with unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. The American Heart Association recommends eating about four servings of unsalted nuts a week. Select raw or dry-roasted nuts rather than those cooked in oil. A serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good. The type of nuts you choose to eat probably doesn't matter much. Most nuts appear to be generally healthy, though some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt. Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts. Type of nutCaloriesTotal fat Almonds, dry-roasted17014.9 g Almonds, raw16414.2 g Brazil nuts, raw18719 g Cashews, dry-roasted16313.1 g Chestnuts, roasted690.6 g Hazelnuts (filberts), dry-roasted18317.7 g Hazelnuts (filberts), raw17817.2 g Macadamia nuts, dry-roasted20421.6 g Macadamia nuts, raw20421.5 g Peanuts, dry-roasted16614.1 g Pecans, dry-roasted20121.1 g Pistachios, dry-roasted16213 g Walnuts, halved18518.5 g Nut oils are also a good source of healthy nutrients, but they lack the fiber found in whole nuts. Walnut oil is the highest in omega-3s. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories.

Popular Health Tips

Antioxidants for Healthy Penis Skin

MD - General Medicine
Sexologist, Delhi
Antioxidants for Healthy Penis Skin

Because many men think of their penis primarily in terms of its usefulness in sexual activities, they don't always remember that good penis health means more than taking steps to ensure a solid working erection. But in fact, there are many different aspects of penis health, including taking steps to ensure healthy penis skin, both for practical and aesthetic reasons. Part of keeping penis skin healthy involves incorporating antioxidants into the penis care routine.

What are antioxidants?

On a technical level, an antioxidant is a molecule that helps keep other molecules from getting oxidized. Oxidation, in turn, is a chemical process that creates something called free radicals, which then can cause damage to cells, such as skin cells. They can also contribute to heart disease, cancer and other health conditions. However, not all free radicals are bad, and a certain amount of them are useful. For example, oxidation is important in helping the liver detoxify food and the body to help fight certain bacteria.

On a more-than-molecular level, antioxidants refers to those vitamins, minerals and nutrients that have an ability to keep those free radicals (and the damage they do) at bay.

How do antioxidants help skin?

Many skin care products are rich in antioxidants, because keeping oxidative stress from damaging skin cells helps ensure the health of skin. There are many things that can damage the skin, both on the surface and on a more molecular level. The stronger the skin is on the molecular level, the better it is able to withstand attacks on the surface level.

How does a person get antioxidants?

The body itself makes some antioxidants and depends upon a healthy diet to help supplement those amounts. Some foods are richer sources of antioxidants than others. According to the U.S. Department of Agriculture, the following are some foods particularly high in antioxidants:

- Goji berries

- Wild blueberries

- Dark chocolate

- Pecans

- Artichokes

- Elderberries

- Kidney beans

- Cranberries

- Blackberries

- Cilantro

And these are some of the herbs that are very good sources of antioxidants:

- Clove

- Cinnamon

- Oregano

- Turmeric

- Cocoa

- Cumin

- Dried parsley

- Basil

- Ginger

- Thyme

As mentioned earlier, many skin care products are also good sources of antioxidants. This can be especially important because skin that is damaged by free radicals can be vulnerable - and unattractive as well.

Free radical damage is one of the things that leads to skin looking prematurely aged. It can contribute to drying out and to the cracks, wrinkles and blemishes that can mar otherwise attractive skin.

This is as true of penis skin as it is of skin elsewhere on the body. Penis skin is naturally delicate, so that the organ is more readily receptive to friction and stimulation. This can also make it more susceptible to cracking and wrinkling. When cracks appear on the penis skin, they can also open up a pathway for bacteria to get inside, creating further penis health concerns.

For this reason, penis skin needs to be exposed to a healthy level of antioxidants. One way to help achieve this is through the daily application of a first rate penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin). Clearly, for it to be effective, the crème must include antioxidants. This can more readily be achieved if the crème contains vitamins A and C, as well as alpha lipoic acid. All three of these have antioxidant capabilities. Vitamin A has the added bonus of fighting bacteria that cause penis odor, while vitamin C also helps give penis skin its necessary tone and elasticity. Alpha lipoic acid has strong antioxidant properties on its own and also helps boost those of vitamin C.

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Nutrition For Kids - 8 Foods You Must Give Your Children!

MSc.PhD Nutrition & Diete, Jr. Research Fellowship for PhD, M.Sc - Dietitics / Nutrition - Dept. of Post Graduate Studies
Dietitian/Nutritionist, Mumbai
Nutrition For Kids - 8 Foods You Must Give Your Children!

It is often difficult for most of us to make your kids eat healthy food and keeping them away from junk and unhealthy food is a much bigger task. It is always easy for them to finish off a packet of chips than a cup of vegetables or fruits. Read on to know some of the healthiest foods that your kid should be biting into.

  1. Dairy products: These are a great source of proteins, calcium, potassium, magnesium, and other minerals. In addition, yogurt provides good bacteria. Milk and yogurt can also be included into smoothies which will also give them a blend of some fruits. Butter can be used in toasts and sandwiches as these foods are loved by children. You can replace plain milk with milkshakes, they are tastier and the children love them.
  2. Soups: These are another great source of nutrition, be it chicken or vegetables. They can be a good evening snack and not just prevent the evening hunger pangs but also come packed with a good amount of nutrition and hydration.
  3. Fruits: Each fruit contains different ingredients. Pick fresh seasonal fruits and incorporate them into your child’s diet as they hold a good amount of nutrients. Fruits provide a good supply of vitamins, minerals, antioxidants, and good sugars.
  4. Whole grains: Try a brown bread instead of white, replace refined flour pizza base with atta pizza base and white pasta with wheat pasta. These whole grains provide a lot more fiber and nutrition compared to the refined flours. The idea again is to let the kids eat any of them but on a rotational basis, so that benefits from all foods are derived.
  5. Vegetables: Get creative when getting the kids to eat vegetables and green leafy vegetables. From soups to salads to curries, try to rotate vegetables, and like fruits, use seasonal ones. They also have chlorophyll which helps improve their energy levels and reduce fatigue.
  6. Fish: One of the best sources of protein and omega-3 fatty acids, it helps in brain development and building immunity in children, making them less prone to illnesses.
  7. Nuts: While walnut is a well-known brain food, almonds are amazing for the skin and hair growth. Pecans are a good source of nutrients too. The rich oils in the nuts help fight diseases and are a great source of energy. Substituting the sugar candy with any of the nuts is a great way to indulge them in healthy snacking.
  8. Eggs: Whatever form, boiled, fried, scrambled, let the child indulge in their choice of eggs. A good source of protein which is very essential for hair, skin, and nails, try to squeeze in 4 eggs a week in your child’s diet.

Ensure these things find a way into the kid’s plate. In addition, some junk or fried stuff is always allowed! If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

6326 people found this helpful

Table of Content

Pecans
Nutritional Value of Pecans
Health Benefits of Pecans
Improves Cardiovascular Health
Lowers Bad Cholesterol
Controls Diabetes
Prevents Oxidative Stress
Lowers the Risk of Cancer
Protects Vital Organs from Toxic Substances
Helps Lose Weight
Improves Metabolism
Improves Brain Function
Prevents Gallstones
Treats Osteoporosis
Reduces the Symptoms of Premenstrual Syndrome
Uses of Pecans
Side-Effects & Allergies of Pecans
Cultivation of Pecans