Pecans and Your Health

This little guy instinctively knows the value of pecans. In fact it looks as if this one is going to be eaten right now and not “squirreled” away for later.

According to http://www.texaspecans.org/facts.html, we are advised “the Food and Drug Administration (FDA) allowed new health claims for pecans and other nuts particularly with respect to helping reduce the incidence of heart disease. That means a heart-healthy diet can and probably should, include good-tasting foods such as pecans. The FDA's decision allows this wording in promotional material for pecans and other nuts.”

"Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

You may think I am a little nuts about nuts as I have written about the nutritional benefits of two other nuts previously. Let's just say I am a nutrition nut. I am encouraged to learn certain foods are benefiting my body and making me healthier than I would be if I had not chosen to make them a part of my diet. I also like to share that good news about nature's health providing benefits with the reader:

http://www.healthmad.com/Nutrition/Pistachios-and-Your-Health.65834

http://www.healthmad.com/Nutrition/More-Reasons-to-Enjoy-Peanuts.52941

Pecans have been shown to lower LDL cholesterol levels

Numerous studies have been conducted demonstrating the ability of nuts to reduce the risk of heart disease, and recent research also indicates that pecans, in particular have been shown to lower LDL cholesterol, or bad cholesterol. Pecans contain plant sterols which assist in lowering bad cholesterol and good fat. Pecans, while being naturally low in carbohydrates, are filling, so a few can take the edge of hunger. With one ounce equaling 4 grams of carbohydrates and containing a variety of vitamins and minerals they make a good addition to one's diet.

Almost 90% of the fat which is found in pecans is heart-healthy!

The fats contained in pecans are essential to good nutrition. While helping to protect the heart, they also curb the appetite. Pecans contain over 19 vitamins and minerals - including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. Just one ounce of pecans (a handful or about 20 halves) has more zinc than a 3.5-ounce piece of skinless chicken. Most good sources of zinc are foods of animal origin, but pecans offer an excellent plant-based source, which is good news to all of us particularly vegetarians.

Pecans are also a good source of protein and fiber, providing energy, while keeping the sugars on a normal keel. The fiber in a handful of pecans is equivalent to a medium sized apple.

Assists in weight loss

Studies also suggest that because of the ability of pecans to curb appetite, they may be beneficial in weight loss and perhaps even assist the body in burning calories more effectively. In fact a study performed at Harvard School of Public Health indicated those who ate pecans as part of their healthy diet were able to lose weight and keep it off longer.

According to http://www.durdenpecan.com Pecans received an “A” on the 2005 USDA Dietary Guidelines.

Protection against Alzheimer's, Parkinson's, heart disease and cancer

According to these guidelines consumers should eat 4 or 5 servings of nuts, seeds or legumes a day. A recent report published in the Journal of Agriculture and Food Chemistry states pecans are particularly good for us because they contain more antioxidants than any other nut. Antioxidants are substances found in healthy food that protect against cell damage and diseases such as Alzheimer's, Parkinson's, heart disease and cancer.

Lower blood pressure

Dash or the Dietary Approaches to Stop Hypertension eating plan, which was developed by the National Institute of Health recommends eating 4 to 5 servings of 1 ½ oz. of pecans weekly as an effective way to assist in lowering blood pressure while adding much needed nutrients to the diet.

Breast Cancer

We are still in the early stages of researching nutrition and its correlation to breast cancer, however we do know that oleic acid, which is found in olive oil and pecans has the natural ability to suppress the activity of a gene thought to trigger breast cancer. One ounce of pecans provides 25% more oleic acid than 1 tablespoon of olive oil.

Kills prostate cancer cells

The same ingredient found in pecans which is effective in lowering cholesterol has been shown effective in treating the symptoms of benign prostatic hyperplasia (BPH). Not only that but the gamma-tocopherol found in pecans has the ability to kill prostrate cancer cells while leaving healthy cells intact, according to a recent study performed at Purdue University.

I found a super recipe on About.com by Peggy Trowbridge Filippone who has been the About.com Guide to Home Cooking since 1996.

Tilapia and Crushed Pecans

Ingredients:

* 1/2 cup mayonnaise

* 1/4 cup brown mustard, such as French's Bold 'n Spicy

* 1 pound tilapia fillets, if frozen, thaw

* 1/4 cup chopped pecans, finely chopped

Preparation:

Lightly butter or spray a large, shallow baking pan, such as a jelly roll pan. In a small bowl, combine mayonnaise, and mustard.

Pat fish lightly with a paper towel to dry off excessive moisture. Arrange fish fillets in prepared baking dish. Spread mayonnaise mixture over each fillet. Sprinkle each fillet with chopped pecans; press down gently.

Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.

Use 2 to 3 fillets per person, or 4 to 6 ounces. Serve with broccoli and tomato slices. Tilapia recipe makes 4 servings.

Nutrients (from MasterCook 6.0)

Per Serving (excluding unknown items): 355 Calories; 31g Fat; 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 401mg Sodium. Exchanges: 0 Grain (Starch), 0 Lean Meat; 3 Fat.

So if I am a nut about nuts, I have cause to be. If we eat better, we will feel better. There is no better day than today to start taking better care of you. Log in at About.com to get assistance with planning meals nutritionally and to read her many nutritious recipes.

You can now read more of my content at seeds for thought. Take care and have a nice day!