7 beneficial properties of pecans for humans and their contraindications

Pecans are the fruits of the tree of the same name, which resemble in appearance walnuts , however, differ significantly from them in terms of taste and composition.

They are a source of healthy vegetable fats, vitamins, minerals, proteins and fiber.

The rich composition determines the benefits of pecans for our body. They can improve the health of the heart and blood vessels, the digestive system, prevent the development of type II diabetes mellitus, and also help reduce excess weight.

How they are useful – 7 facts

Below are the 7 main beneficial properties of pecans (based on scientific sources of information).

1. Have a rich composition

Pecans are high in calories (691 calories per 100 grams) and contain contains the following valuable substances:

Pecans stand out among other nuts with a record amount of fats in the composition, which are predominantly poly (30%) and monounsaturated (60%). The use of such fats is associated with a lot of benefits: from reducing the incidence of chronic diseases to cancer prevention.

2. They have an antioxidant effect

Scientists from the USA established that pecans have antioxidant activity in the human body. At the same time, antioxidants are not destroyed during the heat treatment (roasting) of nuts.

Antioxidants are a special group of substances that block the effects of free radicals on any cells of the body. It is during such exposure that death or malignant degeneration of tissues is observed, and the risk of developing chronic diseases increases significantly.

The main antioxidant substances in pecans are alpha-linoleic acid and flavonoids. They additionally inhibit chronic inflammation, which is especially effective in preventing pathologies from the cardiovascular and endocrine systems.

3. Fight against cardiovascular diseases

Proven that the systematic use of pecans leads to a pronounced reduction of total cholesterol , as well as its atherogenic fractions (LDL and TAG). As a result, the risk of deposition of cholesterol crystals in the walls of arteries is reduced.

Antioxidants play an additional role. They increase the resistance of the inner walls of blood vessels to the introduction of cholesterol. This prevents the development of diseases associated with atherosclerosis (coronary heart disease and myocardial infarction, strokes, chronic cerebral ischemia).

Nuts also reduce systolic and diastolic blood pressure. This medicinal property is due to the presence of potassium, magnesium and manganese in the composition. Pecans can be used to prevent the development or even therapy (in conjunction with medications) of hypertension.

4. They help you lose weight

Scientists from the USA have established that pecans, despite their high energy value and abundance of fats in the composition, do not contribute to weight gain. On the contrary, regular addition of nuts to the diet causes weight loss.

Pecans contribute to weight loss due to a number of mechanisms:

1. Hunger suppression. Proteins and Fiber , after ingestion, cause inhibition of the activity of hunger centers in the brain through reflex and neurohumoral mechanisms. This leads to a decrease in cravings for food for several hours.
2. Slowing down the absorption of fats. Dietary fiber blocks the absorption of a number of fats from food.
3. Activation of lipolysis. Antioxidant substances accelerate the destruction of adipose tissue cells in order to obtain energy .

The inclusion of pecans in the diet allows you to maintain body weight at the proper level and even reduce it. The effect is equally pronounced in both men and women.

5. They have an anti-cancer effect

Pecans are a valuable source of phenolic compounds: gallic, chlorogenic, ellagic, vanilla, caffeic and 4-hydroxybenzoic acids; catechin.

These substances, in combination with other antioxidants and anti-inflammatory components, warn the appearance of malignant tumors in the body.

Regular consumption of nuts also helps to slow down the growth of malignant cells, reduce the risk of their spread through the body.

Currently, pecans have been proven to be highly effective in preventing breast cancer in women.

6. Reduce blood sugar levels

Experiments of Brazilian scientists on rodents demonstrate the ability of pecans to reduce the concentration of glucose in the blood on an empty stomach and after eating.

The effect is equally pronounced in both healthy people and people with type II diabetes mellitus.

Experts suggest that the healing properties are based on the ability of nuts to slow down the absorption of carbohydrates in the intestine and increase the sensitivity of peripheral receptors to insulin.

Taking pecans, presumably, can be used for the prevention and even therapy (together with medications) of type II diabetes mellitus. However, a more massive evidence base in humans is required.

7. They support intestinal health

Pecans are a fairly rich source of dietary fiber for a human.

Only 200 grams of nuts provide a daily requirement for fiber, which performs Many essential functions.

Dietary fiber normalizes the smooth muscles of the intestinal wall, which ensures adequate and timely bowel emptying and serves as an important component of constipation prevention.

Part of the fiber in its unchanged form reaches the distal parts of the digestive apparatus, where it is actively fermented by friendly microorganisms, which leads to an increase in their number. Against this background, the growth and reproduction of pathogenic and opportunistic representatives of the microflora is inhibited.

Possible harm

Despite the abundance of positive properties, pecans have contraindications and can cause harm to health. Side effects include:

1. Dyspeptic disorders. Are caused by an excess of proteins and fiber in the composition of nuts, which, in excessive amounts, disorganize the motor function of the intestinal wall and activate the processes of putrefaction and fermentation. The deviation manifests itself in the form of diarrhea, nausea, bloating and pain in the lower abdomen.
2. Allergic reactions. Hypersensitivity to any nuts is usually characterized by a severe course (anaphylactic shock, angioedema). If you have a history of allergies to any nuts, pecans are contraindicated.

It is acceptable for women to include pecans in their diet during pregnancy. None of the studies conducted have found any harm from these nuts to the mother, fetus or child in the first years of life. But it is important to choose a trusted manufacturer and normalize consumption (up to 50 grams per day).

Tips for use

Pecans are recommended to be eaten raw, peeled from the shell.

It is also allowed to take heat–treated (fried) pecans, however, the concentration of vitamins in them is significantly reduced, and there are few antioxidants.

The recommended daily allowance is from 35 to 60 grams per day, weekly – within 200-250 grams.

Nuts should be taken in the morning or during the daytime. It is better to give up drinking in the evening and before going to bed (this can cause overload of the digestive system and problems with going to bed).

Pecans can be eaten in their pure form or (after grinding) added to any dishes (especially baked goods, drinks, ice cream).

Nuts are ideally combined with dairy products, any dishes of meat, mushrooms and fish. They can also be part of soups and coffee drinks.

Conclusion

1. Thus, pecans are saturated with valuable proteins and fats, antioxidant substances, dietary fibers, as well as vitamins and minerals.
2. They can improve the health of the heart and blood vessels, provide prevention of malignant tumors and type II diabetes mellitus, normalize the function of the digestive system and help in weight loss.
3. The main thing is to follow all the rules of use.