Behind the delicious taste, there are various health benefits of pecans, such as lowering bad cholesterol levels and maintaining a healthy digestive system. Check out a full explanation of the benefits of pecans in this article.
Pecan nuts come from the pecan tree that grows in Mexico and the United States. These nuts have a savory and sweet taste, so they are often used as a healthy snack choice. Not only that, pecans are also low in cholesterol, salt, and carbohydrates.
Pecan Nuts Nutrient Contents
You can get the benefits of pecans from their abundant nutritional content. In 28 grams or about 19 pecans there are 196 calories. Meanwhile, the nutrients contained in pecans include:
- 20.5 grams fat
- 4 grams of carbohydrates
- 2.7 grams of fiber
- 2.5 grams of protein
- Vitamins, namely vitamin A, vitamin B1, and vitamin E
- Minerals, namely magnesium, phosphorus, zinc, and iron
In addition, pecans are also known to contain the most phenolic compounds, such as tannins and flavonoids, compared to other nuts. This compound has many benefits and one of them is as an antioxidant.
Benefits of Pecans
Below are some of the benefits that you can get if you eat pecans:
1. Lowering bad cholesterol levels
Pecans contain lots of fiber and monounsaturated fat which can help lower bad cholesterol (LDL) levels in the blood. This can ultimately lower your risk of having a stroke or heart attack.
2. Maintain brain function
The content of monounsaturated fatty acids and polyunsaturated fatty acids in pecans plays an important role in maintaining brain health and function. These nutrients are believed to improve memory and prevent diseases related to brain function, such as Alzheimer's disease and dementia.
3. Control blood sugar levels
Eating pecans can also help control blood sugar levels. The reason is, the fiber content in pecans can slow the absorption of sugar into the blood and make you fuller so you are not easily tempted to eat more.
In addition, these nuts also have a low glycemic index, so eating them will not cause spikes in blood sugar levels. In fact, pecans are known to prevent the effects of spikes in blood sugar levels when eaten with foods that have a high glycemic index.
4. Supports the immune system
Contains vitamin A, vitamin E, and zinc in pecans can strengthen the immune system. With a strong immunity, your body will be able to fight off various infections better.
In addition, the content of flavonoids and tannins also function as antioxidants that can protect the body from cell damage that causes Alzheimer's disease, Parkinson's disease, and cancer.
5. Maintain a healthy digestive system
The next benefit of pecans is to maintain a healthy digestive system. The high fiber content in pecans is able to remove toxic substances and support the growth of good bacteria or probiotics in the intestines.
These good bacteria will then produce fatty acids that can reduce intestinal inflammation and lower your risk of digestive disorders, such as: irritable bowel syndrome, Crohn's disease, to colon cancer.
6. Control normal weight
Research shows that consumption of pecans is associated with lower body mass index (BMI) and waist circumference. This is because pecans contain fiber, protein, and healthy fats that can make you feel full longer and control your appetite.
Making pecans a healthy snack choice will prevent you from overeating at your next meal.
Things to Pay Attention to Before Consuming Pecan Nuts
Although it has many health benefits and can help you lose weight, keep in mind that pecans are quite high in calories. So, eating too many pecans can actually lead to weight gain and increase the risk of obesity.
Therefore, you need to pay attention to the daily consumption of pecans, which is about 28 grams or 19-20 grains per day.
In addition, if you have an allergy to tree nuts, such as almonds, cashews, and walnuts, you need to be careful in eating pecans. The reason, most likely you will also be allergic to these nuts.
If you still have questions about the benefits of pecans and how to incorporate these nuts into your daily healthy diet, you can consult your doctor.
