Delicious, buttery yet rich-flavoured pecans are one of the popular edible dry fruits known to American aborigines since centuries ago. The nuts are enriched with many health-benefiting nutrients, minerals, vitamins that are essential for optimum health.

Pecan is a very large sized, deciduous tree belongs to the member of hickory family, Juglandaceae; and scientifically named as Carya illinoinensis. They are native to central and southern parts of the United States of America, however, now being cultivated in many regions of the world including USA as an important commercial crop.
Several cultivars exist; some of the highly recommended species include Cape fear, Elliott and Moreland.

During each spring season, the tree bears catkins, consisting of cluster of monoecious flowers arranged closely along a central stem that ultimately become fruits by autumn.
Pecan nuts, like the fruit of all other members of the hickory genus, are not true nuts, but are botanically a drupe.

Each fruit feature oval to oblong shape, 1 to 3 inch long and 0.5–1 inch broad, and dark brown colour with rough 3-4 mm thick husk or involucres, which splits off in to four sections at maturity to release a thin-shelled nut. Nuts are generally harvested from October through December. Raw nuts are then subjected to dehydration; the process which is essential to remove moisture and to improve the keeping quality of pecans

Health benefits

Pecan nuts arerich source of energy, provide 690 cal/100 g and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellbeing.  

These nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of antioxidants. Regular intake of pecan nuts in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet, which is rich in dietary-fibre, mono-unsaturated fatty acids, and antioxidants would help to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.

Pecan nuts are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including polyphenolic antioxidant ellagic acid, vitamin E, beta-carotenes, lutein and zeaxanthin. Research studies have been suggestive of that these compounds help body remove toxic oxygen free radicals and thus, protect body from diseases, cancers, as well as infections.

Anti-proliferative properties of ellagic acid are because of its ability to inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons; thus protecting body from cancers.

Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol; provides about 25g per100 g. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.

The nuts are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Add hand full of pecan nuts every day in the diet to keep your diet meter complete with sufficient levels of minerals, vitamins and protein.

Cardiovascular Health: Pecans are fibre rich which reinforces the health of your heart by reduction of the chance of coronary heart disease as well as avoiding a few forms of cancer. Additionally, it consists of monounsaturated fats just like oleic acid together with phenolic antioxidants which are healthy for the heart and help avoid coronary artery disease as well as strokes. As per research, pecans may possibly help prevent coronary heart disease simply by inhibiting undesirable oxidation of blood lipids.

Improves Immunity: Pecans really are a rich source of manganese. Manganese is an extremely great antioxidant which will help enhance the body’s immunity and safeguards the body from numerous illnesses.

Breast Cancer Prevention: Before we inform you of why pecans assist in breast cancer avoidance we have to tell you just how this area of study is in its early stages however it can’t be refused that the pecan nut has got important factors that can help in avoiding cancer of the breast. Pecans really are a rich source of oleic acids as well as laboratory tests which have been carried out claim that the oleic acid can suppress the activities of these gene cells that may result in incidences of breast cancer.

Low cholesterol levels: High level of cholesterol within the body is among the reasons for a number of cardio conditions which are frequent in the present society. Once discovered an individual is put under medication which are utilized to control the levels of the harmful cholesterol. Consuming pecans regularly carries out this particular function of balancing the levels of cholesterol. A survey conducted by Rajaram S et al. shows that pecans with its higher monosaturated fat might be prescribed as part of diet that is lower in levels of cholesterol to patients or even healthy individuals.

Bone and Teeth Health: Phosphorus is probably the most plentiful minerals within the body right after calcium. Almost 85% of phosphorus can be found in bones and teeth whilst the other 15% can be found in cells and tissues. Apart from cleansing the waste from the body, phosphorus, together with calcium, encourages the health of your teeth and bones. This mineral is additionally vital for the development and repair of cells and tissues in addition to manufacture of DNA and RNA. Lastly, it helps prevent muscle pain that may occur because of exercising.

Helps Maintain a Clear Complexion: The outside appearance of the skin depends upon how we treat it from inside. Sufficient nourishment is unavoidable for maintaining a healthy skin as well as avoiding difficulties. The toxins with your body could make the skin suffer simply by leading to breakouts, dullness as well as excessive oil. Pecans are a fantastic source of fiber which could do wonders to improve your health as well as your skin, by helping in the removal of toxins and waste through the body, that enhances the appearance of the skin.

Pecans additionally include zinc which will help to maintain skin health simply by protecting from infections. Amounts of Vitamin A that is an antioxidant, provides you with an obvious complexion too.

Diabetes: Nuts like pecans are valuable in maintaining blood sugar levels specifically for those struggling with diabetes. Diabetes boosts the chance of cardiovascular problems and therefore it’s important to enjoy a healthy diet which has required nutrients as well as minerals. Their consumption isn’t just suitable for individuals with diabetic condition however for those aspiring to help keep this particular medical problem away. Scientific study shows that consumption of nuts like pecans might decrease chance of type 2 diabetes.

Anti-inflammatory Benefits: Pecans are full of magnesium that is noted for its anti-inflammatory advantages. Research has proved that elevated magnesium consumption decreases inflammatory indicators within the body like CRP (C-reactive protein), TNF (tumour necrosis factor alpha) and IL6 (interlukin 6). Additionally, it decreases inflammation within the arterial walls, therefore lowering the chance of coronary disease, arthritis, Alzheimer’s disease along with other inflammatory health conditions.

Helps In Weight Reduction: Pecans really are a rich source of fibre which will keep the stomach full for a longer period. Pecans can also be known to enhance metabolism and therefore are helpful in lessening bodyweight.

Prevents Skin Problems: The exterior appearance of the skin is dependent upon how we deal with it from inside. Therefore, sufficient nutrition is unavoidable for maintaining a healthy skin as well as avoiding skin difficulties. The toxins within your body could make your skin suffer simply by causing breakouts, dullness as well as excess oil. Pecans are a fantastic source of fibre which could do wonders to improve your health and therefore, for the skin. It helps with the removal of toxins as well as waste through the body, therefore increasing the appearance on the skin.

Anti-aging Benefits: Pecans consist of several antioxidants which includes ellagic acid, vitamin A and vitamin E. These types of anti-oxidants fight and remove the free radicals that are liable for leading to premature skin aging. Therefore, pecans can avoid the occurrence of signs of aging like fine lines, wrinkles as well as pigmentation.

Just like the skin, healthy hair is yet another reflection of the healthy body. Therefore, our hair follicles need sufficient supply of essential nutrition to keep their health and stop hair problems. The nutritional value of pecans makes them very therapeutic for the hair.

Stimulates Hair Growth: Pecans are loaded with L-arginine, an amino acid which, whenever applied topically assists treat hair loss in addition to encourage the growth and development of healthy hair. Vibrant blood flow through the entire body and also to the hair roots is essential for healthy hair growth as well as scalp. L-arginine is effective in connection with this since it enhances the health of the artery walls by making them more flexible and much less vulnerable to blood clots which could block the circulation of blood.

Prevents Hair Loss: Anaemia is among the common reasons for hair loss. It is brought on by an iron deficiency within the blood. Pecans, as being a good source of iron, could be a part of your diet to enhance your blood iron levels and therefore, fight hair loss.

Promoting Digestive Health, Relieving Constipation : Fibre is important for promoting colon health and paving way for frequent bowel movements. The fibre present in pecans assist to cleanse the gastrointestinal system, allowing the colon to work at greater levels of efficiency. A few other advantages associated with fibre as well as colon health are decreased chances of colitis, cancer of the colon, as well as haemorrhoids.

Prevents Muscle Soreness: Foods full of phosphorus avoid soreness within the muscles. If you consume pecan pre and post playing sports, workout, or even any extreme physical workout, you’re less inclined to experience cramps, fracture, and muscle soreness. For this reason it really is extremely recommended to frequently consume pecans in case you always engage yourself in physical exercises particularly intense ones.

Blood Pressure: While consuming pecans along with other nuts can’t cure high blood pressure levels, they’re a fundamental part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, produced by the National Institutes of Health. The DASH diet also falls right in line together with the new 2005 U.S. Dietary Guidelines for healthy eating issued by the Department of Health and Human Services and also the Department of Agriculture. Research has revealed that following the DASH diet is an ideal way to reduce blood pressure level, while supercharging your diet with necessary nutrients. One part of the DASH dietary prescription? Eat 4 to 5 servings (1 ½ oz each) of pecans per week.

Breast Cancer: Pecans really are a rich source of oleic acid, exactly the same kind of fatty acid present in essential olive oil. Researchers from Northwestern University in Chicago lately found in laboratory tests that oleic acid has the capacity to suppress the activity of the gene in cells considered to trigger breast cancer. While this area of study is still in its early stages, the researchers say it may ultimately translate into a suggestion to consume more foods full of oleic acid, just like pecans as well as olive oil. A one-ounce serving of pecans offers about 25% more oleic acid than the usual one-tablespoon serving of olive oil.

Gallstones: Usage of nuts like peanut, almonds as well as pecans etc. is additionally related to decreased chance of gallstones. Findings of the research carried out to study the effect of usage of nuts on risk of gallstones claim that regular usage may possibly decrease chance of gallstone diseases in males.

Anti-toxicity properties: Cyclophosphamide compound is assigned to life-threatening effects like cancer.  Research study shows that pecan shell with its anti-oxidant effects may possibly safeguard the vital organs like heart kidney, bladder of the body from Cyclophosphamide induced toxicity.

Helps Fight Skin Infections: Pecans really are a rich source of zinc and vitamin A. Whilst zinc assists fight skin infections; vitamin A works well for providing clear skin. Pecans can also known to flush out the toxins through the body thus keep the skin healthy and free of infections.

Prevent Anaemia: Insufficient iron results in shortage in haemoglobin which leads to anaemia. Pecans include lots of iron and therefore it will help avoid anaemia.

Promotes Colon Health: Because pecans are fibre rich, it may also help in enhancing your colon health. Fibrous foods cleanse the gastrointestinal system for optimal colon functioning as well as efficiency. If you consume lots of fibre, your colon will work as expected.  Because of the, Pecans also aid in reducing chances of cancer of the colon, haemorrhoids, as well as colitis.