Ham, turkey, stuffing, mashed potatoes, and rolls – all traditional holiday foods we can’t help but indulge in. However, amidst the not-so-diet-friendly dishes at the holiday table, there’s one treat that can actually benefit your health: pecans.
These nuts are loaded with heart-healthy fats, protein, vitamins and minerals, which can work wonders for your body. In fact, a study at Loma Linda University found that pecans may enhance overall heart health and help prevent disease by increasing the level of antioxidants in the body. Let’s discover the nutritional benefits of this holiday treat!
Pecans and heart health
Pecans are rich in heart-healthy fats, which can improve blood cholesterol levels when consumed in moderation. Eating these nuts can increase the level of good cholesterol (HDL) and lower bad cholesterol (LDL). This can directly contribute to the prevention of cardiovascular diseases.
Additionally, pecans contain over 19 vitamins and minerals, such as vitamin A, vitamin E, folic acid, calcium, magnesium, zinc, and potassium. In the Loma Linda study, participants experienced a doubling of gamma-tocopherol (vitamin E) levels and a decrease in the unhealthy oxidation of LDL cholesterol in their blood by as much as 33% after eating pecans.
Reducing your blood cholesterol by consuming the right foods, like pecans, can have immense benefits for your overall health. For instance, it may help lower your dependence on statins, which can have detrimental side effects. Cholesterol itself has some benefits for your body – particularly for your brain – so it’s important to maintain the right balance for optimal health.
High in protein and fiber
Pecans are also packed with protein and fiber, offering numerous benefits to your body. A 1-ounce serving of this nut provides 11% of the daily value for fiber, while half an ounce can replace 1 ounce of meat in terms of protein content. Snacking on pecans can help you feel full and energized without threatening your waistline.
Boosting antioxidant levels
Due to their high antioxidant content, pecans can help fight against oxidative stress and inflammation in the body. Increased antioxidants can enhance heart health, maintain healthy skin, and reduce the risk of age-related degenerative diseases.
The manganese in pecans also plays a vital role in the production of collagen, which can help maintain skin elasticity and protect against wrinkles. These nuts are also a good source of zinc, which can aid in the fight against acne and other skin issues.
Improving digestion
Pecans are high in dietary fiber, which aids in digestion by adding bulk to your stool, preventing constipation and diarrhea. Regular consumption of pecans can help maintain a healthy gut and support the growth of good bacteria.
Promoting brain health
The nuts’ high levels of vitamin E have been linked to a reduced risk of Alzheimer’s disease and other age-related cognitive decline. Pecans are also rich in copper, which plays a crucial role in preventing neuronal damage and maintaining proper brain functioning.
Don’t go nuts on the toppings
While pecan pie is a popular holiday dessert, it’s important to remember that the sugary and salty toppings can counteract the health benefits of pecans. Try snacking on plain or lightly salted pecans instead and limit your intake of heavily sweetened or flavored pecan treats.
In conclusion
This holiday season, don’t feel guilty about eating pecans – they’re not only delicious but also packed with an array of health benefits. Just make sure to enjoy them in moderation and avoid overloading them with unhealthy toppings or mixes. So, gather your friends and family, grab a handful of pecans, and toast to your health!
