Dr. Sohnika, Dr. Arti Sharma
Pecan nut (Carya illinoinensis) is one of the most popular edible nut native to North America and Mexico. In India, pecans were introduced from USA by Punjab Government in 1937 and now in India, it is mainly grown in Jammu and Kashmir and Himachal Pradesh.
The area under pecan nut in Jammu region is around 464.68 ha with production of about 104.03 metric tonnes in 2015-16. Maximum area under pecan nut is in Rajouri district i.e. 163.0 ha with production of 60.20 MT followed by Poonch having 125.0 ha area under pecan nut with production of 7.00 MT. The pecan tree is a large deciduous tree belonging to the hickory family. The pecan has a sweet, rich and buttery flavor and texture which can be attributed to its high levels of monounsaturated oils. Pecans have a fat content of over 70% which is the highest among all the nuts. Shelled pecans are available all year round while unshelled pecans are available in autumn.
Their rich buttery flavor makes them suitable for both savory and sweet dishes. Raw pecans can be salted or sweetened and make for a delicious snack. They can be sprinkled over desserts, particularly sundaes and ice creams. They are also widely used in confectionery as an addition to biscuits, sweets and cakes. Pecan nut butter is a popular spread for breads, toast etc.
Health Benefits of Pecans
Like most other nuts, pecans contain various nutrients, minerals, antioxidants and vitamins that offer some wonderful health benefits.
Cardiovascular Health
Pecans are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease and preventing some forms of cancer. It also contains monounsaturated fats like oleic acid along with phenolic antioxidants that are healthy for your heart and help prevent coronary artery disease and strokes. As per research, pecans may help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids.
Digestive Health
The fiber contained in pecans promotes colon health and facilitates regular bowel movements. It enables the colon to work at greater levels of efficiency by cleaning out the gastrointestinal system. Besides, it prevents constipation and reduces the risk of colitis, colon cancer and hemorrhoids.
Helps in Weight Loss
Research has indicated that a diet comprising of nuts such as pecans helps in losing weight. This is because nut consumption enhances satiety and increases metabolism.
Reduces the Risk of Breast Cancer
Pecans contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer.
Reduces Blood Pressure
Magnesium in pecans has been shown to help lower blood pressure. Though pecans cannot cure hypertension, they do help lower it.
Reduces the Risk of Stroke
Studies have proved that consuming 100 milligrams of magnesium per day reduces the risk of stroke by 9%. Pecan being a good source of magnesium can form part of your diet to reap this benefit.
Anti-cancer Properties
Pecans are rich in phytochemical substances such as polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. These compounds play an important role in removing toxic oxygen-free radicals, thus protecting your body from diseases, cancer and infections. Ellagic acid possesses anti-proliferative properties which inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic hydrocarbons, thus protecting the human body from cancers.
Strengthens the Immune System
Pecans are a rich source of manganese which is a powerful antioxidant. This trace mineral helps boost your immunity and protects your nerve cells from free-radical damage. Adequate intake of manganese is vital for nerve conduction and brain function.
Prevents Skin Problems
The outside appearance of our skin depends upon how we treat it from the inside. Thus, adequate nutrition is inevitable for maintaining a healthy skin and preventing skin problems. The toxins inside your body can make your skin suffer by causing breakouts, dullness and excess oil. Pecans are a good source of fiber which can do wonders for your health and hence, for your skin. It aids in the elimination of toxins and waste from the body, thereby improving the appearance of your skin.
Anti-aging Benefits
Pecans contain numerous antioxidants including ellagic acid, vitamin A and vitamin E. These antioxidants fight and eliminate the free radicals which are responsible for causing premature skin aging. Thus, pecans can prevent the occurrence of signs of aging such as fine lines, wrinkles and pigmentation.
Just like our skin, healthy hair is also a reflection of a healthy body. Thus, our hair follicles require adequate supply of vital nutrients to maintain their health and prevent hair problems. The nutritional value of pecans makes them beneficial for your hair.
Stimulates Hair Growth
Pecans are an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair. Vibrant blood flow throughout the body and to the hair roots is vital for healthy hair growth and scalp. L-arginine is beneficial in this regard as it improves the health of the artery walls by making them more flexible and less prone to blood clots which can block the flow of blood.
Anemia is one of the common causes of hair loss. It is caused by iron deficiency in the blood. Pecans, being a good source of iron, can be included in your diet to improve your blood iron levels and hence, combat hair loss.
Recently a study was carried out by the Division of Fruit Science, FOA, SKUAST-Jammu, in pecan nut growing districts of Jammu province to assess the genetic diversity among the seedling pecan nut trees and to find out the best selections with excellent traits of interest which can be used directly as cultivar after completing all codal formalities for variety release or can be further used in breeding programmes to get segregates.
Follow our WhatsApp channel
