Pecan nuts It is the fruit of the Carya illinoinensis tree. It is also called pecan or American nut.

What is pecan?

Pecans are a type of nut, which is famous for its cultivation in the United States of America and Mexico. Many people around the world are accustomed to eating it, since it has many health benefits, which makes it a good choice for preventing nutritional deficiencies.

Pecan nutritional value

Every 100 gm of pecan nuts contains many vitamins and minerals such as:

• Potassium: 410 mg
• Protein: 9 g
• Total fat: 72 g
• Total Carbs: 14 g
• Manganese: 4.5 mg
• Magnesium: 121 mg
• Zinc: 4.5 mg
• Calcium: 7% of the required daily value
• Iron: 13% of the daily value required
• Vitamin B6: contains 10% of the required daily value
• Each 100 gm of pecan nuts contains 690 calories.

Pecans also contain small amounts of vitamin A, vitamin C, riboflavin, pantothenic acid, and selenium.

Notice: Percent Daily Values ​​are based on a 2,000 calorie diet.

Pecan Nut Uses

Pecans can be used in preparing many dishes and desserts, such as:

• It is used to decorate ice cream and desserts
• Prepare pecan or cookies with pecan
• It is added to the salad dishes
• Coconut pecan balls
• Cinnabon with pecans
• Crumbled pecans are also used in making cakes, such as coffee cake, caramel cheese cake, or chocolate cake, to add flavor.

Benefits of pecan nuts

Pecans have many health benefits. Among its most important benefits:

1. Helps lose weight

Although pecans contain a high percentage of fat, they are healthy fats, which help provide energy for the body for a longer period. This helps to feel full and thus promote weight loss. In addition, most of the carbohydrates it contains consist of dietary fibers, which pass undigested through the intestines. Thus filling the appetite, reducing the feeling of hunger and preventing the risk of obesity.

2. Prevention of oxidative stress

Pecans are a rich source of antioxidants, which help protect against the risk of oxidative stress. Thus reducing the risk of many chronic diseases such as heart disease, diabetes, and cancer.

3. Improves digestion

Pecans contain dietary fiber, which in turn helps promote colon health and facilitate bowel movement. Thus reducing the risk of constipation, hemorrhoids, and colitis.

4. Promote heart health

Some studies indicated that the use of pecans has proven effective in lowering cholesterol and triglyceride levels. This helps reduce the risk of high blood pressure and heart disease.

5. Reducing inflammation

Eating foods rich in antioxidants and minerals, including pecans, may help reduce inflammation and fight free radicals. Therefore, it is considered a good addition to the diet plan in order to treat arthritis, reduce the risk of cardiovascular disease, and Alzheimer’s.

6. Protection from osteoporosis

Pecan nutrients including zinc, copper, and manganese help treat the symptoms of osteoporosis. Some preliminary research has found that pecans have been shown to be effective in increasing bone mass and reducing bone loss.

7. Reducing period symptoms

One of the benefits of pecan nuts is that it contains zinc, manganese, and calcium. As these elements, in turn, reduce the symptoms of menstruation in women, such as treating cramps, reducing menstrual pain, and improving mood.

8. Maintaining healthy skin

Pecans help the body get rid of toxins, which can lead to dullness, pimples, or excess oil. This is because it is a rich source of dietary fiber, which helps to get rid of waste and toxins and thus promote skin health and reduce skin infections.

9. Pecans promote hair growth

Pecans are also a good source of the amino acid L-arginine, which helps promote hair growth, maintain scalp health, and reduce hair loss.

Damage to pecan nuts

Although eating pecans in moderation helps in losing weight, it should also be remembered that they contain high calories. Therefore, it is better to stick to the daily portions according to the diet followed, especially if you are trying to lose weight.

In general, eating pecans is considered safe. However, some people may suffer from an allergic reaction to walnuts or pecans, which leads to the emergence of some side effects such as swelling, or nausea and vomiting. So if you suspect that you are allergic to walnuts, you should avoid eating them and consult your doctor immediately.