Rich in vitamins and minerals, pecans are true allies for our health
Dried fruit, properties and calories
Pecans are the fruit of a very common plant in North America, which is now widespread all over the world. Their intense and buttery flavor has made them a perfect complement to many dishes: they can be eaten alone or in salads, used to make some baked goods more crunchy or to give more flavor to a good Greek yogurt.
Starting from their nutritional profile, it is easy to understand why pecans have been so successful on the market: they are in fact rich in essential substances for our health and bring many benefits. The important thing is to pay attention to the portions, since in 100 grams there are 691 calories, which could create some concern for those who want to lose weight.
Among the main nutrients that we find in pecans, the B vitamins stand out. These substances play a very important role in the correct functioning of the metabolism, and in particular thiamine collaborates in the process of converting carbohydrates into energy, thus promoting the phenomenon through which we burn fat. Vitamin A and other antioxidants such as beta-carotene, zeaxanthin and lutein, on the other hand, are essential to counteract the onset of free radicals and fight oxidative stress, responsible for many diseases – including heart disease.
Always to protect the heart, pecans are an excellent source of monounsaturated fatty acids which, as shown by a study published in the Journal of the American Dietetic Association, affect cholesterol: in particular, they reduce the levels of "bad" cholesterol in blood, in favor of that considered "good". Other research has shown that these fats can also decrease triglyceride levels, thus lowering the risk of the onset of cardiovascular diseases.
Pecans are rich in fiber, which promote intestinal transit and bring benefits to the entire digestive system. Some of them, known as soluble fibers, dissolve in water and give life to a gelatinous substance: in addition to increasing the sense of satiety and thus helping to take in less food, this gel slows the absorption of sugars in the blood, allowing us to control the blood sugar level.
An experiment, the results of which were published in Nutrients, also showed how a diet enriched with pecans can improve the body's ability to use insulin effectively and even affect the function of the beta cells in the pancreas, which are responsible for producing it. of insulin. These effects help decrease the risk of developing metabolic diseases such as type 2 diabetes.
Finally, pecans have good amounts of mineral salts such as copper and zinc, both of which are essential for the development of the immune system. While vitamin E, with strong antioxidant properties, acts on the skin and mucous membranes with protective efficacy.
There are no particular contraindications to the consumption of pecans, but paying attention to its allergenic power. We also remind you that they must not be introduced into the diet of those suffering from nut allergy.