Pecans vs Walnuts – Nutrition facts, health benefits, side effects

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Pecans vs Walnuts - Nutrition facts, health benefits, side effects

pecan nuts

The nut is a member of the Juglandaceae family of plants with the botanical name – Carya illinoinensis and is native to North America.

In reality, it was not domesticated until the seventeenth century when the first pecan plantations were established in Mexico. There are about 1,000 varieties, most of them named after Native American tribes.

The nut can be enjoyed roasted, fresh or added in several recipes.

nutritional information

It is a good source of protein (9.2 g / 100 g), dietary fiber (9.6 g / 100 g), minerals (like – selenium, manganese, zinc, potassium, phosphorus, magnesium, iron), vitamins (like – Thiamin, vitamin B6, choline, pantothenic acid, folic acid (also known as vitamin B9 and vitamin E) and healthy fats.

Benefits of health

Reduces free radicals in the body.

Free radicals are groups of atoms that can form when oxygen interacts with specific molecules and has an odd number of electrons. Free radicals can age and damage the human body over time, as they damage cell membranes, DNA, lipids and enzymes.

Antioxidants are powerful compounds that interact with free radicals and stop the chain reaction before vital molecules are damaged.

This nut is a good source of antioxidants. For example, according to a study conducted in 2011 by the Nutrition Department of Loma Linda University, Loma Linda, California, the consumption of pecans regularly increases the level of antioxidants in the blood in approximately 24 hours after consumption.

Anti-inflammatory properties

These nuts are an excellent source of magnesium (30% DV / 100 g) that is known for its anti-inflammatory properties. Inflammation is the natural response of the immune system to irritation, infection or injury.

Inflammation is characterized by an increase in white blood cells, inflammation, heat, organ dysfunction or pain.

In addition, this mineral has An important role In mood and brain function, low magnesium levels are strongly associated with an increased risk of depression.

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Heart health

Thiamine, better known as vitamin B1, is the first in the B vitamins series, and is actually the first vitamin B discovered. This vitamin is vital for the normal functioning of the heart, as well as for healthy skin, eyes, hair, liver and nervous system.

In addition, according to a recent study, a high intake of vitamin B1 in the diet can help reduce the risk of cataracts. These nuts contain approximately 44% thiamine DV / 100 g.

Good source of fiber

A 2016 analysis of 18 studies concluded that individuals who consumed The most dietary fiber (more than 26 g per day) reduced their chances of illness by 18%, compared to people who ate less (less than 19 g per day).

In addition, a high fiber diet It has been shown to increase weight loss among overweight and obese people, due to the fact that dietary fiber increases the feeling of fullness.

In addition, there are some experimental and epidemiological studies that suggest that fiber can play an important role in the prevention of colon cancer.

Side effects

They do not exist known side effects, except that some people may suffer from allergic reactions.

Nutswalnuts

They originated in Central Asia and the Mediterranean region (The crop dates back to around 2000 BC), and have been part of the human diet for millennia.

They are usually grown in Iran, China and within the United States, especially in Arizona and California.

nutritional information

Are an excellent source of minerals (such as – manganese, zinc, copper, magnesium, calcium, potassium, phosphorus), proteins (15.2g / 100g), dietary fiber (6.7g / 100g), omega-3 fatty acids (9079mg / 100g), and vitamins (including – folate, vitamin B6, thiamine, choline).

Benefits of health

Brain health

According to the research, individuals with higher levels of omega-3 fatty acids in the blood have benefits for the brain, such as a greater volume of gray matter for their age and better cognitive results.

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In addition, a 2015 study established that the lack of omega-3 fatty acids causes irritability, hyperactivity and tantrums. Interestingly, having enough omega-3 in the regular diet has been associated with a lower risk of macular degeneration, which occurs when a part of the retina is damaged.

In addition, omega-3 fatty acids help people suffering from Alzheimer's and other forms of cognitive impairment and improve attention deficit, hyperactivity, and disorder.r (ADHD).

Cardiovascular health

These nuts contain l-arginine, an amino acid that offers numerous vascular benefits to people who have an increased risk of heart disease because of many heart risk factors or people with heart disease.

Beyond heart health, other important health benefits of this amino acid include increasing immune function and fighting the inflammation that causes the disease.

Supports immune function

They are an excellent source of vitamin B6 (27% DV / 100 g), one of the vitamins included in the vitamin B complex family. This vitamin can help treat a variety of conditions, such as premenstrual syndrome (PMS), nerve compression injuries (carpal tunnel syndrome), arthritis and depression.

In addition, this vitamin is crucial for the health of women and babies, especially during pregnancy and childhood, since it is used in the function of the immune system and brain development.

Side effects

Allergic reactions are rarely related to excessive consumption of these nuts. These allergic reactions include: dizziness, swelling of the tongue, repetitive cough, wheezing and vomiting.

Pecans vs nuts – they have a better Nutritional profile?

Both types of walnuts They are full of vitamins, minerals, proteins, dietary fiber and essential fats (such as omega 3), but walnuts have a slightly better nutritional profile, especially for people looking to increase their intake of protein and omega-3 essential fatty acids.

Referenceshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222811/https://www.sciencedaily.com/releases/2018/05/180503175033.htmhttps://www.ncbi.nlm.nih.gov/pubmed/21106921

Pecans vs Walnuts – Nutrition facts, Health benefits, Side effects, Source: https://www.yourhealthremedy.com/medicinal-plants/pecans-vs-walnuts/

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