The Numerous Health Benefits Of Pecans

If you enjoy eating nuts or are hoping to make some nutritional changes

, you might want to include a few more pecans in your diet. Research has shown that the antioxidants in pecans inhibit the oxidation of lipids in the blood stream and fight heart diseases and cancer. Pecans also lower cholesterol and help people lose weight. Plus, they contain a large number of vitamins and minerals with miniscule amounts of saturated fat and carbohydrates. All in all, they're a nutritional powerhouse.

Daily consumption of pecans helps prevent the oxidation of blood lipids in your body and therefore helps protect against coronary heart disease. When bad cholesterol is oxidized, it clogs your arteries; the reason that pecans can combat this process is that they contain several different forms of vitamin E, a natural antioxidant. In fact, pecans have a higher antioxidant capacity than any other nut--and most other foods, for that matter. They also contain phytochemicals, which act like antioxidants. So in addition to coronary heart disease, pecans and their antioxidant properties can help lower the risk of cancer and neurological diseases like Alzheimer's.

Another perk of pecans: they lower cholesterol. Pecans contain plant sterols which are noted for their ability to lower cholesterol levels. Scientific studies have found that pecans can substantially lower the levels of both total cholesterol and bad cholesterol (LDL) without any associated weight gain. The U.S. Food and Drug Administration has confirmed that eating pecans as part of a diet that is low in saturated fat may reduce the risk of heart disease-a cholesterol-related illness.

Pecans are packed full of nutrients and are proven to help a person lose or maintain his or her weight. When eaten as part of a low-fat diet, pecans can increase metabolism and satiety, since they offer a more enjoyable flavor and texture and make the diet easier to maintain. Pecans contain dietary fiber (one serving provides 10 percent of the recommended daily value), protein, and a host of vitamins and minerals: vitamin A, several B vitamins, vitamin E, calcium, folic acid, thiamin, magnesium, phosphorus, potassium, and zinc.

Plus, they have relatively little saturated fat-most of the fats are heart-healthy monounsaturated (60 percent) and polyunsaturated (30 percent)-and no trans fat. Thus, they are in keeping with the dietary guidelines that suggest Americans restrict their fat intake to 20 to 35 percent of calories and get them from sources like nuts, fish, and vegetable oils. Pecans are also sodium-free and therefore a great option for people on a sodium-restricted diet.

You can't go wrong when it comes to pecans, so add some to your diet today.

by: Art Gib

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