De casca rija?... Frutos secos oleaginosos?... Frutos secos desidratados?...Drupas?... Frutos deiscentes, monospérmicos, carnosos, indeiscentes ou polispérmicos?... Frutos com caroço…Sementes dos frutos?..Bagas?...Caroços?... Legumes?... Vamos esquecer tudo isto e falar do que realmente interessa: Frutos secos, sementes de frutos secos e outras sementes e bagas e até de alguns que são afinal legumes, independentemente da sua natureza morfológica. A tabela a seguir apresentada refere a espécie a que pertence cada um daqueles frutos ou sementes e resume as suas qualidades nutricionais. Escolhemos incluir nesta lista de mais de 50 espécies, algumas bagas (Inca e Goji) a título de comparação, além de uma série de cereais e até o legume amendoim. A ordem escolhida teve por base apenas a quantidade de calorias por cada 20g.
If you add all the stated benefits of only a few websites in the internet for each nut and seed, you will find a miracle in every nut and another miracle in every seed. We took the liberty of resuming below almost all health benefits that abound only for pecan nuts . We could even believe that if all this could really be true, then we would never get any disease or that it would make us live for at least a thousand years. Although nutrition research and studies have been progressing in a good rhythm, we should not forget that there are always some benefit in any food we can think of, no matter if it is one simple nut or any other thing that all of us eat or drink in our daily life, unless we abuse of it, or take it with too much salt or sugar or alcohol or drugs or mix it with poisoned mushrooms or any other rotten and virus infected food.
Of course that many of these stated benefits of seeds and nuts can really help to maintain us healthy for a little more time. The idea of healthy foods is always relative to many other parameters, the quantity, quality and diversity of foodstuff, the freshness or processed, the too much salty or too much sweet, the quality of water, the quantity of alcoholic drinks or smoke or drugs but also the way each one of us live his life. If we have a sedentary lifestyle we should at least try “to fight this bad routine with low-impact movements that keep our metabolism humming and our circulation flowing. Even cooking qualifies as does sex, or gardening, or even cruising the office for a gossip break. The key is to move around as often as you can. People have become so indoctrinated to calories and reps, but the real focus needs to be on reducing overall sedentary time", says Marc Hamilton, Ph.D.
It is not enough to look only at the benefits of this or that food or how much calories and vitamins they contain and forget all the rest.
So, let’s just resume the nutritional value of most known nuts and seeds. One must also bear in mind that the excess of any of them (no more than 20g or 30g and no need to eat it every single day) will harm and possibly damage your health also. Remember that you can bear in mind the daily recommended quantity for every nut and seed available, but please do not eat them all. And it is not really necessary to eat a lot of different nuts and seeds every single day just because someone recommended a certain dose each day.
Os valores assinalados na tabela nutricional seguinte são valores aproximados e tiveram por base a consulta de várias páginas, entre as quais:
All values on the following nutritional table are approximate values and we took for reference the following pages:
Rich in fiber: essential to promote colon health; the fiber found in pecans help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Other benefits relating to fiber and colon health are reduced risks of colitis, colon cancer and hemorrhoids.
Rich in plant sterols: effective at lowering cholesterol.
Rich in oleic acid: pecans contain heart healthy monounsaturated fats like oleic acid with phenolic antioxidants. Both of these substances help to prevent coronary artery disease and strokes. Some studies found also that pecans may help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids. The oleic acid has been shown to promote an increase in breast cancer cell invasiveness.
Rich in phosphorous: this mineral presented in pecans help the body cleanse waste and partners up with calcium to promote the health of your bones and teeth. Additionally, phosphorous is essential for the growth and repair of cells and tissues along with the production of DNA and RNA. Lastly, phosphorous helps prevent muscle pain following exercise.
Rich in magnesium: a mineral known for its anti-inflammatory benefits. Based in several studies, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease and other inflammation related health ailments. Magnesium has shown to help lower blood pressure.
Research has also confirmed that pecan nuts help in weight loss. According to researches consumption of these nuts helps in increasing the metabolic rate of the body and improves satiety.
Pecans help reduce the risk of hypertension and gallstone disease. It also protects vital organs from toxic effects of Cyclophosphamide.
Pecans are sodium-free and contain more than19 different vitamins and minerals, making them an ideal nutritious alternative to animal-based foods.
Essential oil from the pecan is used as inhalant as well as topical oil. Putting 2 or 3 drops on a handkerchief and breathing the oil stimulates the body to make antibodies, endorphins, and neurotransmitters that help build a strong immune system. Benefits can also be derived from putting the oil into the bathtub, a diffuser, or even a footbath.
Pecans are high in zinc, a mineral that helps the body to generate testosterone. Both men and women benefit from good levels of testosterone, a hormone responsible for sparking sexual desire.
If we look at the daily value of required fiber for our body, pecans provide 10% of the total fiber. Pecans are rich source of proteins and contain less carbohydrates and zero cholesterol. They are best-suited for sodium restricted diet for heart patients and those with high blood pressure, as they are sodium-free nuts.
The same compounds that provide cholesterol-lowering abilities, has been proven to help in alleviating symptoms of prostate cancer in men. Furthermore, they contain vitamin E, which destroys cancerous cell that are associated to prostate cancer.
Pecans are a rich source of gamma tocopherol which is a chemical compound derived from vitamin E. It supports heart health, prevents heart diseases, promotes respiratory health, helps in blood circulation and is very good for your brain.
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.
The nutritional value of pecans makes them beneficial for your hair. 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.
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 ageing. Thus, pecans can prevent the occurrence of signs of ageing such as fine lines, wrinkles and pigmentation. Ellagic acid is a phenolic compound that has become known as a potent anti-carcinogenic/anti-mutagenic compound. It also has antibacterial and antiviral properties.
Pecan nuts appear to be safe for most people with no side effects related to its use; however some may experience an allergic reaction to pecan nuts. In the case of pecan allergy, the immune system reacts to the proteins in pecans and causes symptoms such as hives, vomiting, swelling of the throat, shortness of breath and dizziness that are related to the release of histamine. Peanut have been known to cause allergic reactions, and is also associated with gut complications.