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Nuts are a versatile powerhouse among superfoods. They can be eaten on their own as a quick snack, or you can add nuts to salads, soups, stews or baked goods. The possibilities are endless!
Nuts like pecans are full of vitamins and minerals. Pecans also offer three amazing health benefits that you can enjoy if you eat them regularly.
Pecans contain fiber and plant protein. They’re also a great source of “good” fat, vitamins, minerals and antioxidants.
Pecans are a great source of minerals such as copper, manganese, thiamine and zinc. An ounce of pecans (about 19 halves) offers 60% of the Daily Value (DV) for manganese, and 40% of the DV for copper.
Copper has a role in iron absorption, and the mineral works together with iron to help your body form red blood cells. Additionally, copper boosts immunity and keeps your bones, blood vessels and nerves healthy.
Meanwhile, manganese helps regulate blood sugar. The mineral is essential for bone health and it helps form collagen that makes your skin firm and elastic.
Pecans are full of polyphenol antioxidants, particularly flavonoids, that are said to be behind their beneficial effects on heart health.
Pecans contain more than twice the flavonoid content of other nuts like almonds, cashews, and pistachios. Pecans also contain at least seven times the amount in walnuts!
Pecans have the highest levels of gamma-tocopherols, an antioxidant that’s a form of vitamin E, compared to other nuts.
According to the results of two different studies partially funded by the National Pecan Shellers Association, this increase in gamma-tocopherols levels from eating a diet full of pecans prevents the oxidation of cholesterol.
Oxidized cholesterol is one of the risk factors for cardiovascular disease.
An ounce of pecans only contains a gram of sugar.
Unlike other nuts, pecans taste sweeter, making them the perfect snack if you want to satisfy your sweet tooth without increasing your sugar intake.
Want to add pecans to your diet? Here are some suggestions on how to enjoy this superfood treat:
Alternatively, you can add pecans to savory dishes for a bit of natural sweetness and crunch.
You can buy organic pecans from the grocery store or purchase them in bulk.
This recipe combines nutritious pecans with other amazing superfoods like cranberries and acorn squash. Stuffed squash offers 40% of the recommended daily allowance for vitamin C and 15% of iron.
Each serving is also conveniently portioned inside half the acorn squash so you don’t have to worry about eating too much of the filling.
Prep time for the recipe takes about 20 minutes while cook time can take at least 40 to 60 minutes.
Ingredients for 12 servings:
Preparation:
Pecans and other nuts and seeds are the perfect superfood snacks to boost your heart health!
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