This is one of my favorite times of the year. Fall colors just bring so much happiness and joy to the farmhouse. Along with the cooler weather and falling leaves, the pecans start dropping from the pecan trees. Every fall, the Texan brings in the hammock from the pecan grove after the squirrels begin to use the nuts as projectiles…and harvesting commences.
Harvesting pecans is so much fun. Even Barn Kitty gets excited when it is time to pick pecans. What can be more rewarding than growing and harvesting your own food?! Plus, pecans are a powerhouse of food fuel goodness.
There are so many reasons to add pecans into your diet. Studies show that pecans help with the management of obesity as well as a slew of other health problems. Let’s delve into all the ways pecans may improve your health!
High in Healthy Fats
Pecans are more than 70% fat, but comprised mostly of the desirable monounsaturated and polyunsaturated fats. These are the fats that are actually GOOD for your body! Pecans contain very little saturated fats, which science has proven to be the unhealthier of fats.
Abundant in Antioxidants
The USDA reports that pecans have the highest antioxidant capacity than any other nut. Antioxidants protect our cells from damage and prevent oxidative stress. We will dive deeper into that in a moment.
Consuming an adequate amount of antioxidants also help you age better. Say What?! It’s true. A study done over a 5 year period, revealed that an antioxidant rich diet helped people age healthier. Happy dance all over the farm house as I snack on pecans for better anti-aging health.
Promotes Weight Loss
Diets that include pecans help aid in weight loss. The healthy fats and proteins found in pecans help keep you fuller longer.
Metabolism also increases thanks to the B complex vitamins in these healthy little brown nuts. Thiamin in particular is vital for cellular health and healthy metabolism. The manganese and copper found in pecans also play an important role in growth and metabolism. Also, the healthy monounsaturated fats in pecans help boost fat burning.
Many people are afraid to consume nuts due to their high fat content. However, study after study found that people who regularly consume tree nuts are actually leaner than those who do not.
A handful of pecans daily or a few times per week is all you need. For weight loss benefits, lowering saturated fat intake while increasing unsaturated fats is important. Consume pecans in moderation for a healthy waist line by eating only 10-20 pecan halves per day or a just a few times per week.
Good Source of Plant Based Protein
Pecans are a good source of plant based protein. A one ounce serving of pecans contain 3 grams of protein. I know I say it all the time, but I will continue to sing this from the roof tops…Protein is key for weight loss. The body uses more calories metabolizing protein compared to fats and carbohydrates.
Try adding pecans in to your morning oats, onto your salads, or have them for a snack.
Happy Healthy Heart
Pecans are chock full of heart healthy fiber, unsaturated fats, and antioxidants. These super star tree nuts lower blood pressure and improve total cholesterol levels by lowering the LDL (bad for you) cholesterol, while increasing the HDL (good for you) cholesterol. Studies indicate that diets high in monounsaturated fats decrease heart disease and cardiac related deaths linked to cardiovascular disease. Another study showed that overweight or obese people who replaced saturated fats with a high intake of pecans in their diets, had not only a lowered risk of cardiovascular disease but also less type 2 diabetes.
Improves Digestive Health
Consuming pecans improves digestion thanks to its high fiber content. The heart healthy fiber in pecans promotes colon health and cleans out the gastrointestinal system. This prevents constipation, which means healthy bowel movements.
A study by the Yale Cancer Institute showed that colon cancer patients who regularly eat tree nuts high in unsaturated fats improved colon cancer outcomes. This improvement did not include consuming peanuts, which are actually a legume instead of a nut. So if you want to improve colon health, stick to tree nuts such as almonds, walnuts, cashews, and pecans.
Anti-Inflammatory Advantages
Harvard scientists found that pecans and other tree nuts have many anti-inflammatory benefits. The beta carotene and vitamin E found in pecans protect cells and reduce chronic inflammation. The oleic acid in pecans also help lower inflammation.
Pecans are also high in magnesium. Magnesium deficiency plays a large role in chronic inflammation in the body. Say goodbye to inflammation and hello to pecans.
Immune System Support
Pecans are abundant in vitamins and minerals that boost your immune system.
The trace mineral manganese in pecans protects the body from free radical damage, boosting your immunity. Vitamin A found in pecans supports your immune system by fighting off colds and viruses. Vitamin E found in pecans, the superstar of antioxidants, increases immunity to fight colds and flu. Phosphorus in pecans helps with good digestion. This is great news as we now know that a healthy digestive system means a healthy immune system too! Magnesium in pecans helps calm your nerves, treats anxiety, fights depression, and help with insomnia, all of which affects your immune system. Last but certainly not least, the zinc found in pecans is the powerhouse of boosting the immune system. Eat more tree nuts such as pecans to strengthen your immune system.
Iron Rich
Pecans are rich in iron and can help increase iron blood levels. This is a great snack to add in if you suffer from anemia.
Protects from Cancer
Because of the anti proliferative properties of ellagic acid and other phytochemical substances, pecans can help protect the human body from cancer and diseases. Study after study has found that nuts have a distinct impact on cancer mortality and cancer prevention. Both of my parents lost their battles to cancer, which is why I am a huge advocate of finding a natural approach for preventative health care.
Small changes to your diet can have a huge impact on your overall health. Start by limiting saturated fats from your diet and consuming more heart healthy monounsaturated and polyunsaturated fats. Pecans are in the same boat as avocado oil and olive oil when it comes to a healthy nutrition plan. So much healthy goodness can be found in this little brown tree nut. I am fortunate that we are surrounded by pecan trees at the farm house. After picking baskets of pecans, I will be over here at the farmhouse cracking pecans for days.
Changing Lives Every Day
~ Dawn
