Nutritional properties of pecans, the fruit of the pecan tree
Like all of her cousins Oily fruit – From the Latin “oleum” meaning oil – the pecan is a Fat concentration and therefore energy ! But this nut contains ziti as is Most of them are unsaturated fatty acids So it is the heart.
In addition to these good fats, pecans contain a A very large amount of fibreswhose health benefits have been proven.
On the mineral side, it is full of manganese and copperIt is a good source of phosphorus, magnesium and iron.
Finally, pecans shine for their high fat content Antioxidant Vitamin EIt is useful in protecting cells from free radicals. The latter are unstable molecules responsible for premature aging and many chronic diseases, cardiovascular diseases and cancer.
What is the difference between pecans and walnuts?
The differences between the two cousins begin in their shell: when he Nut It has a very hard shell, requiring the use of a nutcracker to crack, and the pecan shell is thinner and more brittle, and can be opened with fingers.
Once out of their shell, there’s no denying the family resemblance between walnuts and pecans, with the two plants having quirky features. The second is thinner and longer than the first.
Taste wise, pecans are sweeter and less bitter than traditional walnuts.
Finally, from a nutritional standpoint, pecans are Rich in fat and fiberBut Lower in protein than nuts.
Pecans calories, vitamins and nutrition facts
Health benefits and virtues of pecans
Like oilseeds, and perhaps more so, pecans multiply the health benefits associated with their rich nutritional composition.
Prevention of diabetes and cardiovascular disease
Consuming a small handful of pecans daily will be enough to improve insulin sensitivity in overweight or obese adults, which is a major risk factor for cardiovascular diseases, such as diabetes or dyslipidemia.
Anyway, that’s what a study (1) conducted in 2018 at Tufts University (Boston) tends to show. This effect is mainly explained by A High in monounsaturated and polyunsaturated fatty acidspresumably also by the fiber content of these nuts.
Beautiful skin and healthy hair
It is the great richness in various minerals and unsaturated fatty acids that make pecans a valuable food for skin and hair. zinc Particularly part of The most important micronutrients for healthy hairBy increasing the production of keratin and collagen. Copper helps keep hair follicles healthy and stimulates hair growth.
Skin side: Copper, manganese and vitamin E – All three antioxidants – are Helps protect skin cells from skin aging.
Finally, the Unsaturated fatsand in particular omega-3, which is largely present in pecans, Promote deep hydration of the dermis It is effective in preventing some skin diseases.
Omega-3s are essential fatty acids that the body does not know how to produce and therefore must be provided through food. actively participate in Brain, hormone, and cardiovascular activity from the human body. In particular, it promotes and maintains the production of cell membranes. These essential fatty acids reduce risk factors for cardiovascular disorders and prevent the risk of heart attacks.
Besides these Omega 3, polyunsaturated fatty acids, which are full of walnuts, protect the heart. They improve the susceptibility of cells to insulin, reduce oxidative stress, and allow a reduction in the amount of triglycerides in the blood, when they replace part of the carbohydrates in the diet.
As caloric as they are, pecans are not discouraged for those watching their streak. Its richness in fiber and saturated fats makes it special satisfy : So it is rare to consume astronomical quantities!
When eaten as a snack, they raise blood sugar very little, provide heart-protective fats and generally allow you to eat less at your next meal.
However, it is recommended that you consume it normally, and unsalted : Not because salt makes you fat, but rather because it increases the palatability of food and leads to overconsumption by biasing satiety.
How many pecans a day?
It is difficult to say how much pecans one can eat each day, because the answer varies depending on the context: calorie needs, other foods consumed during the day, physical expenditures and so on.
However, in general it can be said soA serving of 15g of pecans per day (6 to 7 units) is reasonable If it is part of a balanced and varied diet.
Original, Preservation, Well Chosen: Pecan ID
The pecan is the fruit of the pecan tree, a tree native to the southwestern United States and North America, regions where it has been consumed for more than 8,000 years. It is also a pillar of the Native American diet. It wasn’t until the 16th century that conquistadors crossed the Atlantic Ocean to introduce it to Europe.
It is very difficult to find pecans sold in their natural shells in France. It’s also unfortunate because these offer them protection against rancidity, to which they quickly succumb due to their high trans fat content.
For those lucky ones who find some, they can be kept for up to 18 months in a cool dry place.
They should be chosen very fleshy and not withered.
Because they rot very quickly, it is recommended cStore in an airtight containeror Freeze them So that it is taken out only when needed.
Good to know: Allergenic food
The oily fruits are among Major food allergenscausing potentially dangerous reactions and even anaphylactic shock.HBe careful if you have an earth allergy!
Most of them belong to the same group of allergens (hazelnuts, walnuts, pecans, coconuts, almonds, Amazonian nuts and cashew nuts), also, if you are allergic to one of them, the risk is high to the others.