Pecan Health Information
Vitamin E, Sterols in Heart-Friendly Nutrient-Rich Nuts
Studies show that pecan nuts offer distinct benefits to humans. They are nutrient dense, which means that they contain a host of vitamins and minerals, as well as fiber. The nuts are sodium and cholesterol free, so they make an excellent snack food.
Health Benefits of Pecans
- Pecans have an 18% protein content, which makes the nuts a good choice for those on a plant-based diet.
- Pecans are a good source of potassium, containing 116 mg.
- Vitamin E (gamma tocopherol) in pecans is an important antioxidant in relation to intestinal and prostate health.
Pecans and Antioxidants
Pecan nuts contain a significant amount of Vitamin E. This powerful antioxidant protects blood lipids from oxidation. When LDL cholesterol oxidizes, it can build up, leading to clogged arteries.
- Landmark research shows that antioxidant-rich pecans are in the top category of foods that contain the highest antioxidant capacity, significant in relation to conditions such as coronary heart disease, cancer, and Alzheimer’s. (Journal of Agricultural and Food Chemistry, June, 2004.) Phytochemicals, found in pecans, act in the same fashion as antioxidants and may render a protective effect against certain cancers and heart disease.
Did you Know?
- New research has revealed that just a handful of pecan nuts each day may inhibit oxidation of blood lipids, which can help to prevent coronary heart disease. (Nutrition Research, August, 2006).
Pecans and Cholesterol
Pecans are a cholesterol-lowering food. Pecans contain approximately 40 mg of plant sterols, which are known for their cholesterol-lowering ability.
- The results of research conducted in relation to pecans and people with high cholesterol demonstrated that a pecan-enriched diet (40% fat) compared to the Step1 diet (28% fat) lowered total cholesterol by 11.3 % and LDL cholesterol levels by 16.5% (Journal of Nutrition, 2001). Interestingly, the fat content via the pecan diet was almost twice the amount of the Step 1 diet, recommended by the American Heart Association for individuals with high cholesterol.
Heart-Friendly Pecans
Studies have shown that not all fat is created equal. Cholesterol-lowering pecan nuts are good for the heart because they contain monounsaturated and polyunsaturated fats. Unsaturated fats are heart-friendly. As well, pecans contain very little saturated fat and no trans fats.
- The U.S. Food and Drug Administration has approved the following health claim, which says, in part: “eating 1.5 ounces per day of most nuts” (including pecans) “as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
Making Pecans Part of Your Diet
Pecans can be eaten fresh, they can be ground for nut butter, or pureed for rich pecan milk. They can be added to soups, salads, and stuffing, and can be used in dessert items.
- If you enjoy fruit smoothies, toss in a handful of pecans.
- When preparing homemade salad dressing, add pecans to the blender.
- Caramelized pecans are a delicious salad topper. Boil 2 tbsp. of maple syrup in a saucepan and add ½ cup of pecans. Stir pecan nuts until coated. Cool and serve over greens.
Favorite Pecan Recipes
Pecans are versatile and are a favorite ingredient in many baked goods.
- Pecan cookies
- Pecan cake
- Pecan tarts
- Pecan brittle
- Pecan cheesecake
- Pecan muffins
Pecans are not only tasty but are a super health food, containing high levels of monounsaturated fatty acids and other important nutrients. A pecan-rich diet is easy to adopt and supports human health.
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