7 Reasons to Eat More Pecans this Holiday
The Wonderful Health Benefits of Pecans
It is only natural that Pecans would be affiliated with the holiday season since they are harvested starting in September all the way into December. You can find Pecans in the Southern parts of the United States in places like Louisiana, Georgia, and Texas. If you want to have a healthy holiday, there are so many reasons to add more pecans into your holiday season.
The benefits of a healthy diet around the holidays are numerous, so Eatnuts.com Pecans are one of the best nuts to incorporate. Learn more about this nutrient-packed nut as well as the top 7 reasons to consume more pecans this holiday season here.
Let's begin with some pecan facts:
- Pecans are an all time favorite in the South, most likely because they are native to the Southeastern region of the U.S.
- Pecans are most commonly grown in states found in the South Central region of the United States like North and South Carolina, Georgia, Alabama, Florida, Louisiana, Arkansas, Oklahoma, Kansas, Texas, New Mexico, Arizona and California.
- Their most popular time of year is the autumn or fall, right around the holiday season.
- Pecans are widely considered a staple in the Native American food supply and continue to be used in many different dishes from entrees, side dishes, desserts, baked goods, salads, and much more.
- This buttery sweet tree nut is highly nutritionally dense, full of healthy fats, vitamins, minerals and other health-promoting benefits.
- Pecans are a great addition to any dish or treat as they not only add great texture and flavor, but there are so many healthy benefits to eating pecans.
7 Reasons to Eat More Pecans this Holiday Season
- Promote Healthy Holiday Digestion - eating pecans during the holiday season will help ensure you receive the proper amounts of fiber. Fiber is essential to keeping a smile on your face before and after holiday feasts. Healthy digestion is important when planning for healthy holiday eating.
- Healthy Heart Booster - Fiber is also known to boost heart health. Another heart health booster from pecans is their monounsaturated fats, specifically the oleic acid and phenolic antioxidants. One study, published in Aug 2006 issue of Nutrition Research concluded that by inhibiting unwanted oxidation of blood lipids, pecans may help prevent coronary heart disease.
- Reduce Risk of Breast Cancer – As noted above, Oleic acid is found in Pecans just like in Olive Oil, and its prime benefit is linked to the reduction of breast cancer. Source journal.au.edu
- Lower blood pressure – Pecans are rich in magnesium, which has been shown to help lower blood pressure according to the American Journal of Clinical Nutrition Source nutrition.org
- Promotes Anti-Inflammation – Another benefit to pecan’s high levels of magnesium is that magnesium is a mineral with a reputation of anti-inflammatory benefits.
- Reduce Risk of Stroke – Yet another benefit from the pecan's high magnesium profile is related to more research published by American Journal of Clinical Nutrition. Studies have shown that the risk of stroke is reduced by 9% for every 100 milligrams of magnesium that a person consumes daily.
- Skin Benefits - Pecans are rich in vitamins and minerals like zinc, vitamin E, vitamin A, folate, and phosphorus. These nutrients play an important role when identifying the ideal recipe for maintaining good skin.
Some of the various benefits of pecans for skin are:
- Preventing Skin Irregularities - since pecans aid in the process of eliminating toxins and waste from the body, they help prevent breakouts.
- Maintain Clear Complexion - pecans contain zinc and vitamin A. Zinc helps protect against infections and vitamin A is what helps promote the clear complexion.
- Anti-Aging Benefits - pecans are pumped full of antioxidants like ellagic acid, vitamin A, and vitamin E. These antioxidants support guarding the skin against free radicals that can cause premature aging. Credit: SABA
In addition to these seven reasons, there are other health benefits from consuming pecans, however these are the top 7 reasons to increase your intake of pecans during the holidays.
Pecans have one of the highest fat content with percentages at 70%, which may be the blame for their sweet, deep, buttery flavor. If you roast them, they just get even more delicious. They are so many ways to get creative and incorporate more pecans into your healthy holiday.
For healthy holiday eating savor them on their own raw or roasted and add pecans to a variety of dishes from salads, side dishes, entrees and desserts.
Enhance the flavor and texture of your dishes. Pecans are one of the most delectable, nutrient-dense nuts that support a healthy diet over the holidays.
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About the Author
Lisa Saremi is health and wellness coach for Limitless-U and blogger for eatnuts.com. Lisa received training as a Health Coach from the Institute for Integrative Nutrition's cutting-edge Health Coach Training Program on dietary theories, practical lifestyle management and innovative coaching methods with top health and wellness experts.