10 Benefits of pecans

Pecan nuts (Pecan) are a type of nut that has many nutritional values. Rich in healthy fats, vitamins, minerals and antioxidants, raw pecans are also free of sodium and cholesterol. It is also low in carbohydrates. Therefore it is popular to make snacks. for health instead of eating snacks Or use it to cook in many different menus, especially dessert menus.

Pecans originate in North and South America. Classified as a nut in the walnut family. It has a fragrant taste. and has a naturally sweet taste In addition to being delicious Pecans also have many health benefits. This article has therefore compiled a list of health benefits of pecan nuts. and precautions for eating.

Benefits of pecans

Pecans contain many nutrients. The benefits of pecan nuts for health in various aspects have been studied as follows:

• Rich in useful nutrients

We all know that beans are grains that are rich in nutrients that are beneficial to health, including protein, dietary fiber, and unsaturated fats. Pecans are also a type of nut that has a lot of nutritional value. One ounce or about 28 grams of pecans contains 2.5 grams of protein, 20.5 grams of fat, 2.7 grams of dietary fiber and is a source of many vitamins and minerals, such as:

• Manganese (Manganese) 60 percent of the recommended daily intake. It stimulates enzymes in the metabolism of food eaten to work better.
• Copper (Copper) 40 percent of the recommended daily amount. Plays a role in the creation of red blood cells. and helps in the functioning of the brain and immune system
• Vitamin B1or Thiamine helps the body convert carbohydrates into energy. and helps in the functioning of the nervous system and brain

• Nourish the heart

Pecans are grains that are rich in monounsaturated fatty acids. Monounsaturated Fatty Acids such as Oleic Acid help reduce bad cholesterol levels, reducing the risk of heart disease and stroke. It also helps maintain the condition of the cells in the body to function normally.

Another study found that eating tree nuts like pecans regularly. May help reduce overall cholesterol levels Bad cholesterol (LDL) and triglycerides They may be beneficial to the body in reducing the risk of heart disease. However, more studies are needed to confirm the effectiveness of pecans in this regard.

• Reduces blood sugar levels and prevents complications of diabetes.

People who have had high blood sugar levels for a long time without treating and controlling their sugar levels to normal. There may be a risk of complications to various organs of the body as a result. It can cause damage to blood vessels and put you at risk for heart disease and stroke. There is research indicating that Eating pecans may help prevent the risk of heart disease and stroke. and type 2 diabetes in overweight adults.

Another study found that Eating pecans five times a week in people with type 2 diabetes may reduce their risk of developing the disease. Heart and blood vessels , overall 17 percent reduced risk from Coronary heart disease  was reduced by 20 percent and the risk of death from heart disease and stroke was reduced by 34 percent, compared to people with type 2 diabetes who ate less than 28 grams of pecans just one time. per month

Pecans are a nut with a low Glycemic Index. Each ounce of pecans contains approximately 1 gram of sugar. Eating pecans does not cause blood sugar levels to increase. Pecans’ naturally sweet flavor has led many health-conscious people to snack on them as an alternative to sweets or other crunchy snacks.

• Benefits in other ways

Vitamin A, Vitamin E and Zinc found in pecans. Beneficial to the functioning of the body’s immune system. This may help the body fend off infection and repair damage within the body. In addition, one study indicates that perennial beans are the type of legumes with Antioxidants  (Antioxiadant) higher than other types of beans. And pecans are considered the highest in antioxidants compared to other perennial nuts.

Phenolic antioxidants such as Flavan-3-ols, anthocyanidins. (Anthocyanidins) and proanthocyanidins (Proanthocyanidins) found in pecans are highly effective antioxidants. Therefore, it may help prevent diseases caused by the accumulation of free radicals, such as cardiovascular disease, cancer, diabetes, and may prevent oxidation reactions that cause damage to cells. Makes various systems in the body work normally.

Precautions for eating pecans

Eating too many pecans It may cause you to get calories or energy higher than the amount your body needs. 1 ounce of pecans provides approximately 196 calories. The American Heart Association therefore recommends eating no more than 1 per day. ounces or 28 grams for health safety

In addition, eating pecans may cause allergic reactions in people with tree nut allergies. People with allergies should not eat pecans and other products obtained from processed nuts. pecans If you eat pecans and experience allergic symptoms such as stomach pain, diarrhea, vomiting, and difficulty breathing, you should see a doctor, as some people allergic to nuts may experience severe allergic reactions ( anaphylaxis )  , which is life-threatening.

Eat pecans to get their benefits.

Pecans can be eaten as a snack. By baking it and removing the shell. You can buy raw pecans and bake them at home. Or choose to buy pre-roasted pecans that are widely available. In addition, pecans can be added to savory dishes such as salads, spaghetti, and soups, or used to make baked goods such as muffins and Pancake

If you want to get more benefits from eating pecans, Eat pecans with oatmeal, yogurt, or cereal, topped with fresh cut fruit. It will help increase nutritional value. Or you can blend pecans with various fruits to create a smoothie that is refreshing and healthy.

Pecans are a nut that is rich in nutrients, including dietary fiber, minerals, and vitamins that have many health benefits. It’s also low in carbohydrates and has healthy unsaturated fats. Therefore, it is believed that pecans are a type of grain that has high nutritional value. However, pecans should be eaten in moderation. Along with eating other nutritious foods for health benefits.