What are Pecans? Uses and information you need to know

Like walnuts, pecans also make their name on the list of the most loved nuts and seeds. However, not everyone knows all the benefits of this seed. Do not skip this article if you want to have all your questions answered about this seed!

What are pecans?

The pecan tree, also known as Pecan , belongs to the thorn family, native to the northern United States and Mexico. Recently, thanks to its good adaptability, fenugreek trees have been planted in many parts of the world, most notably China and Vietnam .

However, pecans originating from the US still bring the highest nutritional value and also the highest price . Next is Chinese pecans, although the quality and taste are not comparable to American pecans, but the annual production is quite large. In Vietnam, the quality of pecans is still limited , but it also contributes to an output suitable for the mid-range market.

Pecan trees produce fruit, each of which is typically yellow-brown or beige. Once ripe, the fruit can either pop out on its own or be harvested and peeled to get the seeds inside. Seeds usually occupy 40-60% of the space inside the fruit, possess an elongated shape with outer grooves, dark color and sweet taste .

Pecan nuts have grooves on the outside, dark color and sweet taste

Nutritional composition of pecans

Despite their small size, each pecans are rich in essential minerals and vitamins.

For every 29g (about 19 nuts) pecans will contain the following nutritional ingredients:

• Calories: 195kcal

• Carbohydrates: 4 grams

• Protein: 2.5 grams

• Fat: 20 grams

• Fiber: 2.7 grams

• Manganese: 1.3 milligrams (about 64% DV)

• Copper: 0.3 milligrams (17% DV)

• Thiamine: 0.2 milligrams (12% DV)

• Magnesium: 34.2 milligrams (9% DV)

• Zinc: 1.3 milligrams (9% DV)

• Phosphorus: 78.2 milligrams (8% DV)

• Iron: 0.7 milligrams (4% DV)

• Vitamin B6: 0.1 milligrams (3% DV)

• Potassium: 116 milligrams (3% DV)

• Pecans also contain small amounts of riboflavin, calcium, niacin (vitamin B3), pantothenic acid (vitamin B5), and selenium.

* DV: Percentage of daily nutritional value.

* Information has been medically consulted by Dr. Nguyen Thuong Hanh

Pecans have a rich source of minerals

The effect of pecans

Because of their rich nutritional content, pecans bring many benefits that are especially important for human health.

Good for heart health

According to a study at Loma Linda University, pecans contain various forms of antioxidant vitamin E , such as gamma-Tocopherols and Phenolic .

The study was done on 16 people both men and women aged 23-44 years old with about 3 ounces (85g) of pegan seeds per meal. The results show that gamma-Tocopherol in the body is doubled and the oxidation of LDL (bad) cholesterol in the blood can be reduced by up to 33% . Having said that, when LDL is oxidized, it can contribute to inflammation of the arteries and put people at higher risk of cardiovascular problems.

According to another study , 204 people with coronary artery disease between the ages of 40 and 80 were invited to participate. They were supplemented with a healthy diet with 30 grams of pecans per day for 12 weeks. The results showed no improvement in LDL-cholesterol levels but could inhibit the unwanted oxidation of blood lipids and support coronary heart disease patients.

Pecans are good for the heart

The U.S. Food and Drug Administration (FDA) has also acknowledged and approved the statement: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces (42g) per day of most nuts, such as pecans, as part of a diet with saturated fat and cholesterol, may reduce the risk of heart disease.”

Supports weight control and diseases related to overweight/obesity

Research by Diana McKay and colleagues shows that a diet rich in pecans improves cardiovascular risk factors in overweight and obese adults.

Experts conducted a trial comparing the effects of a diet rich in pecans with an isocaloric control diet. After 4 weeks of the pecans-rich diet, the changes in serum insulin, insulin resistance (HOMA-IR) and beta cell function (HOMA-β) were significantly greater. This is a clinical factor that proves that the heart diseases of overweight / obese people will be reduced by pecans.

Pecans help control weight

In addition, weight control or weight loss is of great interest to many people, especially women. Then pecans are also a great choice! Because the fats in pecans are healthy fats, they will slow down the emptying of the stomach and keep you fuller for longer.

What’s more, the macronutrients (carbs) in pecans will be converted into fiber, which when moving through the intestines will not be digested, making you less hungry. Thereby, it also helps to soothe the thick, very good for pregnant women.

Promotes brain functions

Pecans are rich in manganese, an essential mineral that helps metabolize the antioxidant compound Superoxide dismutase (SOD). When eating peaches, the body will be supported to balance free radicals and oxidants, thereby limiting oxidative stress in the brain and at the same time reducing the level of inflammation.

Plus, a manganese deficiency can also cause problems related to impaired concentration, learning disabilities, and even epilepsy. Therefore, adding pecans in the meal is a reasonable choice.

Pecans are good for the brain

In addition to manganese, copper is also an important mineral that promotes brain function because it affects the transmission of dopamine and galactose, protecting you from neurodegenerative diseases like Parkinson’s or Alzheimer’s.

There are also many surveys and studies on how nut use in general has positive effects on the brain and cognition. Typically, a nutrition and health survey in China was conducted on 4,822 elderly people (over 55 years old), the results also show that those who consume at least 10g of nuts per day can reduce up to 40%. low perceived risk .

Rich in minerals beneficial to the body

The trace components such as calcium, magnesium, chromium , .. in pecans also help strengthen the body’s immune system, support the process of bone recovery after injury and treat symptoms of osteoporosis.

In addition, pecans contain the mineral copper, which helps reduce inflammation, especially arthritis. Therefore, using pecans in the diet of people with arthritis is also a great suggestion.

Adding pecans to your daily menu brings great nutritional benefits

Plus, the soluble fiber in pecans can slow blood sugar absorption. At the same time, it helps the body absorb iron and combine with iron to form red blood cells. Thereby helping to prevent diseases related to cerebral arteriosclerosis.

In particular, when adding pecans to the daily menu, the minerals in the seeds also help produce more collagen to help increase elasticity and firmness for women.

Delicacies from pecans

Peanuts can be eaten directly or peeled and then baked or processed into other snacks depending on each person’s preferences.

Pecan cookies

You can buy or make your own pecans. Not only has a rich source of nutrients, but the cake also possesses the fatty aroma of milk, the fleshy taste of cashew nuts and the appearance is also extremely eye-catching.

Pecan cake with an eye-catching appearance

Pecan candy

If you are a lover of sweets and are not in the process of losing weight, you can try making pecans to enjoy after a meal, or while watching a movie or listening to music!

Pecan candy for those who have a sweet tooth

Pecan nut milk

If you don’t like to eat nuts, you can grind pecans into milk! You just need to wash the seeds thoroughly and let them dry. Then add the pecans to the blender with the water and blend until smooth.

So you have 1 cup of delicious pecans milk. Add a little sugar or syrup if you want it to be sweeter.

Delicious pecans milk

Where to buy pecans? How much?

You can buy pecans at supermarkets like Aeon Mall, Nam An Market, Beemart,… or reputable websites selling imported nuts/fruits like DK Harvest,… or buy them on commercial sites. electronic.

Pecan nuts have many prices on the market depending on the origin and quality of the product. However, the usual price at the moment is:

American Kirkland Pecans: 450,000-600,000 VND/908g

Organic pecans from Thai Heritage: 235,000 VND/200g or 980,000 VND/908g

*Prices above refer to Aeon Mall, Nam An Market and Beemart websites.

Pecan nuts can be easily purchased at large supermarkets or websites that sell imported nuts/dried berries

Note: If you have had previous allergy symptoms to peanuts, you should consider using pecans.

As a multi-functional food, pecans deserve a main part of your daily meal, right? Hopefully the above sharing has helped you understand more about this interesting fruit. Don’t forget to share this useful information with those around you!

Source: Vinmec

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