America's Nut
Did you know the United States is the leading producer of pecans in the world? Carya illinoinensis, more commonly known as pecans, is the only type of nut native to the Americas. The United States grows nearly 80% of the world's harvest. Grown in the southern states, pecans were prized by Native Americans due to a thinner, easier to crack, shell. Despite being planted by famous individuals like George Washington and Thomas Jefferson, pecans weren't commercially cultivated until the 1880s.
This particular tree nut is loaded with health benefits. Pecans are high in minerals such as copper, zinc, magnesium, phosphorus, and iron. One ounce of pecans contains more than one-third of an adult's daily copper requirement. Additionally, pecans also contain a good amount of fiber and healthy fats.
Research shows pecans may be protective against diabetes, heart disease, and mental decline. One study measured the health benefits of pecans on those who were overweight or obese. For four weeks, patients in the study ate pecans as 15% of their daily calories and found several benefits. Blood sugar management improved and total cholesterol and LDL ("bad") cholesterol were lowered. Another study looking at adults over age 55 found eating 10 grams or more of tree nuts daily lowered the risk of cognitive decline by up to 40%.
Pecans can be purchased at your local market unshelled. You can also order them online with shells if you prefer to do the shelling yourself. They can be used in baking to make desserts such as pecan pie. Pecans can also be added to salads or eaten plain as a quick snack. As always, consult a qualified health professional such as a nutritionist to help you balance your diet.
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