Health Benefits of Pecan Nut By

Mr Allah Dad Khan

A Concentrated Source of Natural Plant Sterols

• After conducting laboratory nutrient analyses, researchers at the University of Georgia (UGA) have determined that plant sterols – widely researched and touted for their cholesterol-lowering ability – are found naturally in pecans in concentrated amounts. According to Dr. Ron Eitenmiller, pecans contain as much as 95 milligrams of plant sterols per 100 grams – 90 percent of which is in the form of beta-sitosterol. Beta-sitosterol has been cited in multitudes of animal and human research studies as a food component that competes with the absorption of cholesterol in the body, and thus has the ability to lower blood cholesterol levels. According to the researchers, by increasing consumption of pecans (or peanuts), a person could easily raise the plant sterol levels in the diet to the point where health effects have been proven.

Anti-aging Benefits:

• Pecans contain numerous antioxidants including ellagic acid, vitamin A and vitamin E. These antioxidants fight and eliminate the free radicals which are responsible for causing premature skin aging. Thus, pecans can prevent the occurrence of signs of aging such as fine lines, wrinkles and pigmentation.

• Just like our skin, healthy hair is also a reflection of a healthy body. Thus, our hair follicles require adequate supply of vital nutrients to maintain their health and prevent hair problems. The nutritional value of pecans makes them beneficial for your hair.

Anti-cancer Properties:

• Pecans are rich in phytochemical substances such as polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. These compounds play an important role in removing toxic oxygen-free radicals, thus protecting your body from diseases, cancer and infections. Ellagic acid possesses anti-proliferative properties which inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic hydrocarbons, thus protecting the human body from cancers.

Anti-inflammatory Benefits:

• Pecans are rich in magnesium which is known for its anti-inflammatory benefits. Studies have proved that increased magnesium intake reduces inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha) and IL6 (interlukin 6). It also reduces inflammation in the arterial walls, thus reducing the risk of cardiovascular disease, arthritis, Alzheimer’s disease and other inflammatory ailments.

Beautifies the Skin

When it comes to maintaining a healthy and nourished skin, peanuts are very popular because of their vitamin E, vitamin A, folate, phosphorus, and zinc contents. Zinc guards the skin from infections making it flawless. Vitamin A keeps your skin fair. Vitamin A also maintains skin cells as well as repairs damaged ones. Vitamin E makes your skin beautiful not only from the outside but from the inside. All in all, consumption of pecans can help in making your skin young-looking, glowing, and revitalized.

Bone and Teeth Health:

• Phosphorus is one of the most abundant minerals in the body after calcium. Nearly 85% of phosphorus is found in bones and teeth while the other 15% is found in cells and tissues. Besides cleansing the waste from the body, phosphorus, along with calcium, promotes the health of your bones and teeth. This mineral is also vital for the growth and repair of cells and tissues as well as production of DNA and RNA. Lastly, it prevents muscle pain that can occur due to exercising.

Boosting Heart Health Fiber is also known to boost heart health. Pecans also contain heart-healthy monounsaturated fats like oleic acid along with phenolic antioxidants. Both of these substances help to prevent coronary artery disease and strokes. Additionally, one study (of many studies coming to similar conclusions) published in the August 2006 issue of Nutrition Research found that pecans may help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids.

Boosts Immunity

“Adequate intake of manganese is vital for nerve conduction and brain function, and pecans are a rich source of manganese which is a powerful antioxidant. This trace mineral protects your nerve cells from free-radical damage, thus boosting immunity and protecting the body from diseases, infections, etc.”

Breast Cancer Risk Like olive oil, pecans contain oleic acid, a fatty acid with some promising benefits. One of oleic acid’s prime benefits revolves around the reduced risk of breast cancer, where the substance has been shown to induce migration and proliferation in breast cancer cells, and promote an increase in breast cancer cell invasiveness.

Digestive Health:

• The fiber contained in pecans promotes colon health and facilitates regular bowel movements. It enables the colon to work at greater levels of efficiency by cleaning out the gastrointestinal system. Besides, it prevents constipation and reduces the risk of colitis, colon cancer and hemorrhoids.

Fights Gallstones

Consumption of nuts such as peanuts, almonds and pecans etc. is also associated with reduced risk of gallstones.

Helps in Weight Loss:

• Research has indicated that a diet comprising of nuts such as pecans helps in losing weight. This is because nut consumption enhances satiety and increases metabolism.

Helps Maintain Clear Complexion:

• Pecans contain zinc which helps in maintaining skin health by guarding against infections. Vitamin A on the other hand is an antioxidant which gives you a clear complexion.

Helps Improve and Maintain Peak Brain Function

Many of the minerals found in pecans contribute to the proper functioning of the brain. Thiamine is given to patients with Wernicke-Korsakoff syndrome, a brain disorder common in alcoholics due to thiamine deficiency, which afflicts between 30 percent and 80 percent of people who abuse alcohol.

Helps in Treatment of Diabetes

Although research in this area is minimal at this point, there are early findings that suggest supplementing your diet with manganese-rich foods, like pecans, can help in the management of diabetes symptoms. Higher manganese levels are associated with better insulin secretion and increased glucose tolerance.

Neural system

Besides the nutrients that we’ve looked at so far, pecans are also very rich in minerals such as potassium and zinc which are excellent for your neural system.

Pecans replace meat: Like meat, pecans are nutrient dense, flavorful, and high in protein, but unlike meat, they contain very little saturated fat, which increases the risk of heart attack. Instead pecans are high in healthy unsaturated fats ad contain compounds that can help lower cholesterol.Pecans helps digestion: A single ounce of pecans provides 10% of the daily recommended value of dietary fiber. High fiber diets help maintain a healthy digestive system.

Pecan nuts are naturally sodium-free:

This makes them the perfect choice for those people who are on a low salt or sodium-restricted diet.

Prevents Hair Loss:

• Anemia is one of the common causes of hair loss. It is caused by iron deficiency in the blood. Pecans, being a good source of iron, can be included in your diet to improve your blood iron levels and hence, combat hair loss.

• • Credit:

SABA, http://www.stylecraze.com/articles/benefits-of-pecans-for-skin-hair-and-health/

Prevents Oxidative Stress

Pecans, like many other foods rich in healthy fats, boast a very high antioxidant load. Because so many environmental and dietary issues promote oxidative damage within your body, it’s important to eat high antioxidant foods to counteract this damage. Damage due to oxidative stress is commonly paired with high incidence rates of cancers, heart disease and many other diseases in which cells mutate

Preventing Muscle SorenessAfter calcium phosphorus is the most abundant minerals in the body, with 85% of it being found in bones and teeth. The other 15% can be found in both cells and tissues. In addition to helping the body to cleanse waste, the mineral partners up with calcium to promote the health of your bones and teeth. Additionally, the mineral is essential for the growth and repair of cells and tissues along with the production of DNA and RNA. Lastly, phosphorus helps prevent muscle pain following exercise.

Prevents Skin Problems:

• The outside appearance of our skin depends upon how we treat it from the inside. Thus, adequate nutrition is inevitable for maintaining a healthy skin and preventing skin problems. The toxins inside your body can make your skin suffer by causing breakouts, dullness and excess oil. Pecans are a good source of fiber which can do wonders for your health and hence, for your skin. It aids in the elimination of toxins and waste from the body, thereby improving the appearance of your skin.

Promotes Colon Health

Because pecans are rich in fiber, it also helps in improving your colon health. Fibrous foods cleanse the gastrointestinal system for optimal colon functioning and efficiency. If you eat a lot of fiber, your colon will function as expected. Because of this, Pecans also help in reducing risks of colon cancer, hemorrhoids, and colitis.

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.

Reduces Blood Pressure:

• Magnesium in pecans has been shown to help lower blood pressure. Though pecans cannot cure hypertension, they do help lower it.

Reduces the Risk of Stroke:

• Studies have proved that consuming 100 milligrams of magnesium per day reduces the risk of stroke by 9%. Pecan being a good source of magnesium can form part of your diet to reap this benefit.

Relieving Constipation Fiber is essential for promoting colon health and paving way for regular bowel movements. The fiber found in pecans help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Some other benefits relating to fiber and colon health are reduced risks of colitis, colon cancer, and hemorrhoids.

Stimulates Hair Growth:

• Pecans are an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair. Vibrant blood flow throughout the body and to the hair roots is vital for healthy hair growth and scalp. L-arginine is beneficial in this regard as it improves the health of the artery walls by making them more flexible and less prone to blood clots which can block the flow of blood.