31 . health benefits of pecan nut By Allah dad Khan

2. 31.Health
Benefits of
Pecan Nut
By Allah Dad
Khan

4. Rich in Energy
• Pecan nuts are rich source of energy, carry 690
calories/100 g and contain health benefiting
nutrients, minerals, antioxidants and vitamins that
are essential for wellness

5. Helps Maintain Clear Complexion:
• Pecans contain zinc which helps in maintaining skin
health by guarding against infections. Vitamin A on
the other hand is an antioxidant which gives you a
clear complexion.

6. Anti-aging Benefits:
•
• Pecans contain numerous
antioxidants including ellagic acid,
vitamin A and vitamin E. These
antioxidants fight and eliminate the
free radicals which are responsible
for causing premature skin aging.
Thus, pecans can prevent the
occurrence of signs of aging such as
fine lines, wrinkles and pigmentation.
• Just like our skin, healthy hair is also a
reflection of a healthy body. Thus,
our hair follicles require adequate
supply of vital nutrients to maintain
their health and prevent hair
problems. The nutritional value of
pecans makes them beneficial for
your hair.

7. Strengthens the Immune System:
• Pecans are a rich source
of manganese which is a
powerful antioxidant. This
trace mineral helps boost
your immunity and
protects your nerve cells
from free-radical damage.
Adequate intake of
manganese is vital for
nerve conduction and
brain function.

8. Prevents Skin Problems:
• The outside appearance of our
skin depends upon how we treat
it from the inside. Thus, adequate
nutrition is inevitable for
maintaining a healthy skin and
preventing skin problems. The
toxins inside your body can make
your skin suffer by causing
breakouts, dullness and excess
oil. Pecans are a good source of
fiber which can do wonders for
your health and hence, for your
skin. It aids in the elimination of
toxins and waste from the body,
thereby improving the
appearance of your skin.

9. Source of Antioxidant
• The nuts are rich in
monounsaturated fatty acids
like oleic acid and an excellent
source of phenolic antioxidants.
Regular addition of pecan nuts in
the diet helps to decrease total as
well as LDL or “bad cholesterol”
and increases HDL or “good
cholesterol” levels in the blood.
Research studies suggest that the
Mediterranean diet, which is rich
in dietary-fiber, mono-
unsaturated fatty acids, and
antioxidants would help to
prevent coronary artery disease
and strokes by favoring healthy
blood lipid profile.
• Pecans are an excellent source
of vitamin-E, especially rich in
gamma-tocopherol; provide
about 25 g per 100 g. Vitamin E is
a powerful lipid soluble
antioxidant, required for
maintaining the integrity of cell
membrane of mucus membranes
and skin by protecting it from
harmful oxygen-free radicals

10. Anti-cancer Properties:
• Pecans are rich in phytochemical substances such as
polyphenolic antioxidant ellagic acid, vitamin E, beta-
carotene, lutein and zea-xanthin. These compounds
play an important role in removing toxic oxygen-free
radicals, thus protecting your body from diseases,
cancer and infections. Ellagic acid possesses anti-
proliferative properties which inhibit DNA binding of
certain carcinogens such as nitrosamines and polycyclic
hydrocarbons, thus protecting the human body from
cancers.
•

11. Stimulates Hair Growth:
• Pecans are an excellent source
of L-arginine, an amino acid
which, when applied topically
helps treat male pattern
baldness as well as encourage
the growth of healthy hair.
Vibrant blood flow throughout
the body and to the hair roots
is vital for healthy hair growth
and scalp. L-arginine is
beneficial in this regard as it
improves the health of the
artery walls by making them
more flexible and less prone to
blood clots which can block
the flow of blood.

12. Prevents Hair Loss:
• Anemia is one of the
common causes of hair
loss. It is caused by iron
deficiency in the blood.
Pecans, being a good
source of iron, can be
included in your diet to
improve your blood iron
levels and hence,
combat hair loss

13. Metabolism
• The nuts are very rich sources of several important
B-complex groups of vitamins such as riboflavin,
niacin, thiamin, pantothenic acid, vitamin B-6, and
folates. Together, these vitamins work as co-factors
for the enzyme metabolism inside the human body.

14. Cardiovascular Health:
• Pecans are rich in fiber which boosts the health of
your heart by reducing the risk of coronary heart
disease and preventing some forms of cancer. It also
contains monounsaturated fats like oleic acid along
with phenolic antioxidants that are healthy for your
heart and help prevent coronary artery disease and
strokes. As per research, pecans may help prevent
coronary heart disease by inhibiting unwanted
oxidation of blood lipids.

15. Digestive Health:
• The fiber contained in pecans promotes colon health
and facilitates regular bowel movements. It enables
the colon to work at greater levels of efficiency by
cleaning out the gastrointestinal system. Besides, it
prevents constipation and reduces the risk of colitis,
colon cancer and hemorrhoids

16. Helps in Weight Loss:
• Research has indicated
that a diet comprising
of nuts such as pecans
helps in losing weight.
This is because nut
consumption enhances
satiety and increases
metabolism.

17. Reduces the Risk of Breast Cancer:
• Pecans contain oleic acid, a fatty acid which has been
found to reduce the risk of breast cancer. It has been
shown to promote an increase in breast cancer cell
invasiveness by promoting migration and
proliferation in breas

18. Bone and Teeth Health:
• Phosphorus is one of the most
abundant minerals in the body
after calcium. Nearly 85% of
phosphorus is found in bones and
teeth while the other 15% is
found in cells and tissues. Besides
cleansing the waste from the
body, phosphorus, along with
calcium, promotes the health of
your bones and teeth. This
mineral is also vital for the
growth and repair of cells and
tissues as well as production of
DNA and RNA. Lastly, it prevents
muscle pain that can occur due to
exercising.

19. Anti-inflammatory Benefits:
• Pecans are rich in magnesium which is known for its
anti-inflammatory benefits. Studies have proved that
increased magnesium intake reduces inflammatory
indicators in the body such as CRP (C-reactive protein),
TNF (tumor necrosis factor alpha) and IL6 (interlukin
6). It also reduces inflammation in the arterial walls,
thus reducing the risk of cardiovascular disease,
arthritis, Alzheimer’s disease and other inflammatory
ailments.
•

20. Reduces Blood Pressure:
• Magnesium in pecans
has been shown to help
lower blood pressure.
Though pecans cannot
cure hypertension, they
do help lower it.

21. Reduces the Risk of Stroke:
• Studies have proved that consuming 100
milligrams of magnesium per day reduces the risk
of stroke by 9%. Pecan being a good source of
magnesium can form part of your diet to reap this
benefit.