Nutrition

3 Health Benefits of Pecans

Pecans are not only delicious but are fantastic for your health. The next time you bite into a scrumptious pecan pie, know that you are also doing good things for your heart, bones, and immune system. One serving of pecans is one ounce (28g) of delicious buttery goodness packed with over 19 vitamins and minerals and heart-healthy fatty acids.  There could easily be a book written about the many health benefits of pecans but for the sake of brevity, we will focus on three major ways pecans give your body a boost.

1. Pecans Improve Cardiovascular Health

A Nutrition Research study conducted in 2006 is one of many that associate nut consumption with lowered cardiovascular disease. In fact, pecans have a wide variety of nutrients that contribute to heart health. For one, they are high in fiber. Just 10z of these tree nuts contain 11% of the recommended daily value of dietary fiber. Studies are still ongoing about the ways fiber benefits the heart, but we already know that fiber lowers harmful LDL levels. Also, according to NaturalSociety, though pecans are high in fat, the majority of its fat content is composed of monounsaturated fats which have been linked to stroke and coronary artery disease prevention. In addition, pecans have magnesium that reduces blood pressure and can lower hypertension.

Pecans are also a good source of the heavy metal copper which helps regulate heart rate and blood pressure.  One serving of pecans contains 276 mg of Omega 3 fatty acids and 5,777mg of Omega 6 fatty acids, which also help regulate blood pressure. According to the European Food Information Council,"the human body is capable of producing all the fatty acids it needs, except for two: linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid. These have to be consumed from the diet and are therefore termed 'essential fatty acids'." This means that adding pecans to your diet is an excellent way to acquire these two types of fatty acids that your body would otherwise not be able to produce.

2. Pecans are Great for Bones

Just one handful of pecans contains 64% of the daily value of manganese. According to a study by the Maryland Medical Center, about 37% of Americans are not consuming the proper daily value of manganese. Integrating pecans in your diet is a sure way to get a natural source of this essential mineral. Manganese is important because it helps bone health by facilitating calcium absorption. Copper, which is also present in pecans, develops and maintains bone mass. Since studies show that many Americans are deficient in this metal, we should take care to consume foods with this mineral regularly to improve our health. In fact, evidence points toward copper deficiency as a risk factor for osteoporosis. Pecans also contain phosphorous, of which we find 85% in bones and teeth and is necessary for healthy and strong bones. 

3. Pecans Have Antioxidants that Boost the Immune System

Shape.com references USDA research which states that "pecans are the most antioxidant-rich tree nut and rank among the top 15 foods with the highest levels of antioxidants." These antioxidants boost your total health by protecting your health by fighting harmful free radicals that damage the immune system. Since because antioxidants fight free radicals, they preserve the immune system cells that fight infections. Therefore, regularly consuming pecans that are rich in antioxidants prevents illness from taking hold in your body.

When choosing a nut that keeps your heart, bones, and immune system in top shape, pecans stand out in its nutritive potential. There are so many ways to enjoy this healthful tree nut. Contact us to learn more about the wide variety of products we offer that range from our attractive gift baskets to scrumptious praline pecan candies.

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