Outstanding health benefits of pecan nut fruit A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

4. Pecans
Health benefits of pecans include reduced
risk of high cholesterol levels,
hypertension, diabetes, gallstone disease
and cancer. It has antioxidant properties and
helps in weight management. It also protects
vital organs from toxic effects of
Cyclophosphamide.

5. Pecans
Pecan, Carya illinoinensis a member of plant
family Juglandaceae is native to North America.
It is the state tree of Texas and Native
Americans are found to have used it for its
medicinal value. Pecan tree may grow up to a
height of 44 m with flowering happening in the
spring season. . Though it used to grow wildly;
in the recent years it has been included in the
list of the major fruits that are domesticated.
Pecan trees can last up to 300 years of which it
continues to bear fruits annually.

6. Pecans
Apart from Northen America it is now
cultivated in some countries of Africa,
southern America, Asia and also in Australia.
This is an important forest tree of the United
States and has economical advantage.
The nut is edible and the charcoal and
fuelwoods are used as fuels. The wood of
the tree is also useful.

7. Nutritional Value Of Pecans
Being in the class of fruits pecans are known to have nutrients which
are required by the body for good health. Pecans contain protein,
energy, fiber, amino acids, fats, starch and sugars. Other nutrients
contained in this fruit include thiamin, riboflavin, niacin, pantothenic
acid, Beta carotene, folate, folic acid and vitamin A, vitamin B6, vitamin
C, vitmain E, and vitamin K. Amongst minerals it is rich in calcium, iron,
magnesium, phosphorus, potassium, zinc, copper, manganese and
selenium. Consuming a handful of pecans translates to ingestion of
different types of nutrients into the body that would have been
impossible even on taking the laboratory prepared supplements. Due
to composition of pecan several research and studies have been
carried out to ascertain the benefits of this fruit. Here are some of the
health benefits that are associated with the consumption of this type
of fruit

11. Pecans Lower cholesterol levels:
High level of cholesterol in the
body is one of the causes of
several cardiovascular ailments
that are common in the current
society. Once detected a person
is put under medication that are
used to control the levels of the
harmful cholesterol. Eating
pecans on a regular basis carries
out this function of balancing the
cholesterol levels.
A study conducted by Rajaram S
et al. suggests that pecans with
its high monosaturated fat may be
prescribed as a part of diet which
is low in cholesterol levels to
patients or healthy individuals.

12. Pecans and Diabetes:
Nuts such as pecans are
beneficial in maintaining blood
sugar levels especially for those
suffering from diabetes. Diabetes
increases the risk of
cardiovascular disorders and
hence it is necessary to have a
healthy diet that has necessary
nutrients and minerals. Their
consumption is not only
recommended for those with
diabetic condition but for those
aspiring to keep this medical
condition at bay.
Research study suggests that
intake of nuts such as pecans
may reduce risk of type 2
diabetes.

13. Pecans for Healthy heart:
Health benefits of
pecans include reduced
risk of heart related
ailments. . Nuts such as
pecan have
protein, vitamin E and
oxidant properties which
help in protecting the
heart and reducing
riskof hypertension.

14. Pecans with Abundant antioxidants:
Pecan contains constituents
like tocopherol and flavan-3-ol
monomers that help in in
inhibiting oxidation of the lipids
that exist in the blood which in
turn offers protection against
heart diseases. Research was
conducted to study the effect
of pecan on postprandial
antioxidant capacity and
catechins and decrease LDL
oxidation in humans and the
findings suggest that bioactive
composition may contribute to
postprandial antioxidant
defenses

15. Pecans helps in Weight control:
Pecans is also
beneficial in
managing weight. It is
rich in fats but also
contain protein and fiber
which may make one
feel full for longer
duration and thus help
in lowering intake of
other high calorie foods.

16. Pecans for Gallstones
Consumption of nuts such
as peanut, almonds and
pecans etc. is also
associated with
reduced risk of gallstones.
Findings of a research
carried out to study the
effect of consumption of
nuts on risk
of gallstones suggest that
frequent consumption may
reduce risk of gallstone
diseases in men. :

17. Pecans for Cancer
Pecans may also
help in reducing risk of
cancer. It is rich in
phenolic compounds,
tannins which are
associated with
prevention of various
diseases including
cardiovascular
disorders and cancer.

18. Pecans with Anti-toxicity properties
Cyclophosphamide comp
ound is associated with
life threatening effects
such as
cancer. Research study
suggests that pecan shell
with its antioxidant effects
may protect the vital
organs such as heart
kidney, bladder of the
body from
Cyclophosphamide
induced toxicity.

19. Pecans reduces the Risk of Breast
Cancer:
Pecans contain oleic
acid, a fatty acid which
has been found to
reduce the risk of breast
cancer.

20. Pecans for 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.

21. Pecans has 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.

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

23. Pecans 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.

24. Pecans has 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.

25. Pecans 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.

26. Pecans 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

27. Pecans has 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.

28. Pecans 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 bloo

29. Pecans 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.

30. Pecans are Promoting Digestive Health,
Relieving Constipation
Fiber is essential
for promoting colon
health and paving way for
regular bowel
movements. The fiber found
in pecans help to clean out
the gastrointestinal system,
allowing the colon to work at
greater levels of efficiency.
Some other benefits relating
to fiber and colon health are
reduced risks of colitis,
colon cancer, and
hemorrhoids.