Pecans
Pecan nuts are the product of the hickory tree, also known as Carya illinoinensis. The trees are native to Central and Southern North America, and were utilized as a food source by Native Americans for centuries before the arrival of European colonists.
Special Precautions of Pecans
Pecan nuts appears to be safe for most people with no side effects related to its use; however some may experience an allergic reaction to pecan nuts. In the case of pecan allergy, the immune system reacts to the proteins in pecans and causes symptoms such as hives, vomiting, swelling of the throat, shortness of breath and dizziness that are related to the release of a chemical called histamine.
The benefits of Pecans are
According to the USDA, pecans are good alternatives for protein in people who are on a plant based diet. These nuts are great sources of proteins and carbohydrates, which are energy producing nutrients, and it also contains no cholesterol. Pecans also contain concentrated amounts of sterol, known to lower levels of cholesterol. They are also good sources of heart healthy unsaturated fats according to the American Heart Association (AHA) and the US Dietary Guidelines. Pecans also give antioxidant protection to many diseases like diabetes, heart disease and cancer. Researchers from the New Mexico University State and Loma Linda University in California have proven that, when pecans are added to the daily diet, it can reduce risk of heart disease. It can also help in preventing breast cancer and in promoting weight control.
- Blood Pressure. While eating pecans and other nuts can't cure high blood pressure, they are an important part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, developed by the National Institutes of Health. The DASH diet also falls right in line with the new 2005 U.S. Dietary Guidelines for healthy eating issued by the Department of Health and Human Services and the Department of Agriculture. Research has shown that following the DASH diet is an effective way to lower blood pressure, while supercharging your diet with much needed nutrients. One part of the DASH dietary prescription? Eat 4 to 5 servings (1 ½ oz each) of pecans a week.
- Breast Cancer. Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. Researchers from Northwestern University in Chicago recently found in laboratory tests that oleic acid has the ability to suppress the activity of a gene in cells thought to trigger breast cancer. While this area of study is still in its early stages, the researchers say it could eventually translate into a recommendation to eat more foods rich in oleic acid, like pecans and olive oil. A one-ounce serving of pecans provides about 25% more oleic acid than a one-tablespoon serving of olive oil.
- Heart Health. Researchers from Loma Linda University in California and New Mexico State University in Las Cruces, New Mexico, have confirmed that when pecans are part of the daily diet, levels of "bad" cholesterol in the blood drop. Pecans get their cholesterol-lowering ability from both the type of fat they contain and the presence of beta-sitosterol, a natural cholesterol-lowering compound. Eating 1 ½ ounces of pecans a day (27 to 30 pecan halves), when its part of a heart-healthy diet, can reduce the risk of heart disease.
- Prostate Health. The same natural compound that gives pecans its cholesterol-lowering power, has also been shown to be effective in treating the symptoms of benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate gland in men. About two ounces of pecans provides a dose of beta-sitosterol found to be effective. In addition, a recent laboratory study from Purdue University found that gamma-tocopherol, the type of vitamin E found in pecans, has the ability to kill prostate cancer cells while leaving healthy cells alone. The researchers now want to test this and other types of vitamin E in animals.
- Anti-Inflammatory – Pecans are rich in magnesium – a mineral known for its anti-inflammatory benefits. One study found that ”inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.” Further, inflammation in the arterial walls was also reduced with magnesium intake. Based the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.
- Reduced Stroke Risk – After evaluating 7 studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every every 100 milligrams of magnesium a person consumes per day. The research can be found in the American Journal of Clinical Nutrition.
- Weight Control. Contrary to the widely held, but mistaken belief that "nuts are fattening," several population studies found that as nut consumption increased, body fat actually decreased. And clinical studies have confirmed that conclusion, finding that eating nuts actually resulted in lower weights. One study from Harvard School of Public Health discovered that people following a weight-loss diet that contained 35% of calories from fat, including pecans as a fat source, were able to keep weight off longer than people following a traditionally recommended lower fat diet. With their super nutrition profile and low-carb content, pecans also make a perfect choice for people following low-carb weight-loss plans.
