Naturally-occurring antioxidants in pecans may help prevent heart disease and other ailments, according to a 2011 study at Loma Linda University.
Pecans contain forms of the (antioxidant) vitamin E known as tocopherols, as well as a variety of phenolic substances, many of them with antioxidant abilities. Antioxidants are naturally occurring substances which protect against the harmful effects of free radicals, which are produced in the body from normal metabolism (some are also encountered in the environment). Antioxidants can help fight diseases like Alzheimer’s, Parkinson’s, cancer and heart disease.
Pecans are especially rich in the type of tocopherols known as gamma-tocopherols. The recent Loma Linda study indicates that after consuming pecans, gamma-tocopherol levels in the body doubled, and oxidation of LDL (bad) cholesterol in the blood decreased by as much as 33 percent. Oxidized LDLs contribute to inflammation of the arteries and increase the risk of cardiovascular problems.
Previous research from Loma Linda University published in the August 2006 issue of Nutrition Research showed that adding a handful of pecans to your daily diet may help inhibit oxidation of blood lipids (fats) and help prevent coronary heart disease. Researchers at that time suggested that this was in part due to the pecans’ significant content of vitamin E.
Earlier research published in the Journal of Agriculture and Food Chemistry in 2004 found that pecans rank highest among all tree nuts and are in the top category of foods containing the highest antioxidant capacity…meaning pecans may lower your risk of cancer, coronary heart disease, and neurological conditions such as Alzheimer’s disease. Research conducted by the U.S. Department of Agriculture in 2008 confirmed the findings of the 2004 study, finding that pecans rank in the top 20 in antioxidant capacity of the 277 foods analyzed.
Almost 60 percent of the fats in pecans are monounsaturated, another 30 percent are polyunsaturated, leaving very little saturated fat; pecans contain no trans fat. Research conducted by Dr. Ronald Eitenmiller at the University of Georgia has also confirmed that pecans contain plant sterols, which are known for their cholesterol-lowering ability.
Pecans also contain at least 19 vitamins and minerals, including vitamin A, vitamin E, several B vitamins, folic acid, calcium, thiamin, magnesium, phosphorus, potassium, and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber! Pecans are a natural, high-quality, cholesterol-free, sodium free source of protein containing very few carbohydrates and no cholesterol. A review published in the American Journal of Clinical Nutrition in September of 2003 suggests that nuts like pecans may also aid in weight loss and maintenance by increasing metabolic rates and increasing feelings of satiety.
You can work pecans into your diet by snacking on a handful of pecan halves, sprinkling chopped pecans on top of salads, pancakes, sweet potatoes or other vegetables, or mincing them and adding them to the breading before frying fish. Here is a recipe for a simple pecan topping suitable for a sweet potato casserole,steamed carrots, waffles, etc or it can even be put on top of buttered toast and broiled for a minute for a quick and elegant breakfast on the go!
Pecan topping:
- 1 1/2 tablespoons butter
- 1/4 cup brown sugar
- 1/4 cup flour
- 1/4 cup chopped pecans
Simply mix the butter, sugar and flour together until it is crumbly, then stir in the pecans. Done!
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