Pecans nutrition is a simple way to improve your health, but we really should crack our own nuts; learning the knack is a bit tedious but that way you don't eat too many, and the vitally important fatty acids haven't gone rancid.
Research shows that, eaten regularly in small amounts, they will significantly lower the bad LDL cholesterol in your blood stream; yet, despite being high in calories, they are no more fattening than the Step 1 diet recommended for those with a heart condition.
Moreover, it's the healthy monounsaturated fat, same as in olive oil and avocados.
The beauty of the nut is its ability to lower LDL cholesterol whilst simultaneously raising the good HDL that promotes clean arteries. What's more, with none of the nasty statin side effects, it rivals the effectiveness of drugs to lower the dangerous blood fats.
Three freshly cracked pecan nuts tossed onto your oats breakfast, or onto a salad will enhance any meal. Let's face it, plain cereal or greens can be quite dull.
Hence all the sugar that has to be added to breakfast cereals to make them palatable, and flavour enhancers to salad dressings.
Journal of Nutrition (2001): A diet rich in pecans' with forty percent fat, was twice as effective as the Step I diet, containing twenty-eight % fatty acids, in reducing the total cholesterol by over eleven percent and the bad LDL by 17%. Noteworthy is that participants did not gain any weight.
Journal of Nutrition (2005): A review of the scientific literature found that about ten pecans a day would significantly lower the total cholesterol and LDL in patients with high cholesterol. Similar results were found for almonds, peanuts and walnuts, but not macadamia nuts.
Lowell University of Massachusetts: Researchers found that mice specially bred to develop Lou Gehrig's disease were far less likely to develop this fatal neurological condition if they were fed a diet enriched with pecan nuts.
Pecans nutrition research proves that three nuts a day are not fattening compared to the Step I diet.
The American J of Clinical Nutrition (March 2009)
Healthy breakfast menu is vital otherwise you'll snack on junk food through the morning.
A few basics at pecans nutrition may be useful.
don't purchase already shelled pecan nuts unless they are vacuum packed. You'll eat too many also, and
their very special fat qualities are rapidly oxidised. Rather crack
three every morning to go on your muesli or oats. It takes me less than a minute and you too can learn the knack. Easy...
Tip: Don't try cracking fresh nuts. Wait until they've dried out for a couple months; then they are easier to shell, and tastier.
Foods that lower cholesterol are so easy to incorporate in your diet; pecans nutrition is just one of them.
Yes, nuts have a lot of fat, but listen to this; it's now been proven in research from Loma Lima University and published in the Journal of Nutrition, that pecan nuts eaten five times a week have these vital properties:
Pecans nutrition is for everyone; don't miss out on these delicious nuts; but do remember than once cracked their valuable oils and vitamins go rancid very quickly.
There is a paucity of information on the net concerning the contents of three nuts, so I measured out this bowl of pecans; it contains 119 to be precise.
Purchase a bag every year, but only buy the large nuts. The small ones are more difficult to crack.
Australia reaps 2,800 tons of whole nuts which contain 1,500 T of pecan, most of which is exported to China. The Chinese are smart people, obviously, and they consume 20 percent of the world's production.
When did you last crack
a pecan nut? They are an important part of the North American heritage.
Using a bit of basic math, 3 whole nuts weigh 25g which contain 13.4g of nut flesh; that's six pecan halves.
± 13 grams
Omega-3 fatty acids are "essential", meaning you cannot synthesise them in the body. And since half of the fat in the brain is one of these omega-3 fatty acids called DHA, and all nerves are coated with oleic acid fat, rich in pecans, we realise the importance of omega-3 and certain fatty acids.
Moreover, a diet high in omega-6 and low in Omega-3 leads to general inflammation in the body, arthritis, atherosclerosis and autoimmune disease like Lupus. Foods to reduce inflammation ...
Why on a chiropractic help site? Omega-3 and arthritis prevention go hand in hand.
Omega-3 fatty acids are PUFAs. Your 2.9 g of PUFA in your three pecans a day will include about 0.2g of ALA omega-3.
General recommendations are about 10 grams of omega-3 per week. Your three pecans a day will provide about 10% of your daily omega-3 requirements. That's three freshly cracked pecans.
Three other common sources of omega-3 are:
The healthy mono unsaturated fat in pecans nutrition, MUFAs, is the oleic acid that makes olive oil and avocados famous.
You may be wondering why pecans nutrition would feature on a chiropractic website. It's because the fatty myelin sheath of every nerve, without which conduction is impossible, is 70 percent oleic acid.
Whilst 93 kcal of energy may concern you, if you're obese,
remember that research shows that folk eating small amounts of pecan
nuts regularly did not gain more weight than their counterparts on the
Step I diet. In fact, they lost pounds.
1.2g of vegetable protein isn't really significant, needing about 50 to 100g per day, depending on who you believe, but every bit from a non animal source helps.
Note that the mono unsaturated
fats in pecans are very high; they are particularly healthy, and there is no cholesterol. It's the same reason why olive and avocado oils are so beneficial too.
We won't add a detailed breakdown of the vitamins in pecan nuts, but they are particularly rich in Thiamine, the muscle vitamin; vitamin E, the fertility and prostate vitamin; folic acid, magnesium and zinc, and phytosterols, all anti-oxidant foodstuffs, read anti-cancer foods.
The high folic acid, magnesium and zinc are probably the reason for the heart protective function, since they are vital for reducing homocysteine in the blood.
Gamma tocopherol vitamin E is one of eight different forms found in pecans nutrition.
those with prostate problems, the most serious malignant cancer in men,
the vitamin E in pecans is particularly high in the protective gamma tocopherol
fraction. Never swallow pure alpha tocopherol capsules. Read the label.
And it's all found in pecans nutrition.
Delic pecan nut dip
Freshly cracked pecan nuts will enrich and add flavour to any dip. Try these dips made with cream cheese ....
Did you know that it takes me only five minutes to prepare the dough for our bread machine? The loaf you buy at the supermarket is tasteless in comparison, has too much salt and is loaded with chemicals.
I confess to be quite neurotic about all the chemical additives in our processed food; I'm convinced they are one of the main causes of cancer and autoimmune diseases like MS.
I'd rather take the time and both to crack my own nuts and bake our own bread than deal with the ravages of disease; in any case they taste much better freshly made in our own homes.
Yesterday we had a strange experience; whilst throwing the trash in the bin the good wife notice five large bags of shelled pecan nuts; they were totally mouldy and obviously inedible.
By humans that is; she brought them home and I tossed them into the worm farms. We considered giving them to the hens but decided they definitely didn't constitute best chicken food; the possibility of aflatoxin was readily high, but I doubt it would affect the wonder of worm farms.
My real point is don't buy shelled nuts unless they've been vacuum packed; the useful oils are oxidised very quickly and they go mouldy. Aflatoxin is a potent cause of liver cancer.