They are native to North America and the river valleys of Mexico. there, the Pecans They were highly regarded by the pre-colonial population. According to historians, they were favored for their easy access to waterways, their ease of peeling compared to other nuts, and their flavor.
Name “pecan nut” or “pecan nut” It is derived from the indigenous Algonquin word “Bakan“, which alludes to the fruit as “a nut that needs a stone to crack.”
Although its consumption quickly spread throughout the United States and Europe, regions such as Asia and Latin America were not far behind. In the case of Argentina, the country’s Ministry of Agriculture, Livestock and Fisheries reported this Pecans were introduced in the 19th century by Domingo Faustino Sarmiento. “It is possible that some of the very old trees found on plantations in Buenos Aires province originated from those first seeds.”
It is distinguished from other nuts or dried fruits in several nutritional and functional aspects. Dr. Raul Murray, a physician specializing in nutrition and former president of the Argentine Society of Nutritional Physicians (SAMENUT), explains that unlike others, Pecans are high in fat and low in carbohydrates. “It predominates in oleic acid, which is the same as olive acid, and in addition, It has a glycemic index of almost zero, making it ideal for diabetics or for use on ketogenic dietsHe adds.
It is rich in polyphenols, tocopherols (vitamin E) and flavonoids Another fact that Murray does not ignore is the satiety it provides.. He points out that the latter means that it is included in weight loss diets.
The most prominent benefits of consuming it are the following:
1. Prevention and protection from cardiovascular events
Eating nuts as part of a healthy diet can be good for your heart, according to the prestigious Mayo Clinic reports. “In general, most nuts seem healthy, however, some may contain more heart-healthy nutrients than others. For example, Walnuts contain high amounts of omega-3 fatty acids“, reveals the institution.
Moreover, Dr. Murray reveals that The monounsaturated fats it contains are mainly responsible for lowering harmful cholesterol. (Popularly described as “bad”) and increased HDL level.
2. Immune defense
“pecan “They contain vitamin A, vitamin E and zinc, which strengthen the immune system so the body can fight infections and repair damage.” Reports of the specialized health portal, WebMD. He also adds that they provide folic acid, which protects against changes in DNA that can lead to serious conditions.
3. Anti-inflammatory and antioxidant
A study published in the journal Nutrients The researchers evaluated a diet rich in pecans for 4 weeks and in the end the researchers Participants saw a reduction in inflammatory markers such as high-sensitivity CRP (hs-CRP) and some pro-inflammatory cytokines. Murray adds that this is associated with high levels of monounsaturated fatty acids, phytosterols, tocopherols (vitamin E), and polyphenols, which modulate the expression of inflammatory genes.
Likewise, the United States Department of Agriculture (USDA) has classified more than… 100 foods based on their antioxidant compound content, and pecans are among the top 20.
According to Dr. Murray, because They have vitamins E, B1, B3 and B9. Pecans are an inexhaustible source of energy. Meanwhile, the expert adds that these compounds help improve nerve function.
Regarding parts and forms of consumption, Murray expects so A healthy daily allowance ranges from 25 to 30 grams (equivalent to approximately a quarter cup). He points out that “this serving is sufficient to obtain its benefits, without exceeding calories or affecting body weight.”
About The Author
