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HEART HEALTH dietary fiber which represents potassium, calcium, magne-
According to the USDA, 10 percent of the recom- sium, selenium, iron and zinc.
pecans rank among the top mended daily value. Fiber These vitamins and miner-
15 foods high in antioxidants. promotes colon health and als boast a wide variety of
Antioxidants help protect helps prevent constipation. benefits including healthy skin
against heart disease, cancer The high fiber content and and hair, immunity booster
and other diseases. Pecans high protein value also help and they help guard against
have been certified as a heart keep you satiated which is inflammation in the body.
healthy food by the American conducive to weight loss. With many forms- halves,
Heart Association in part According to a study at Tufts bits, meal and oil- it is easy to
because they help lower the University in conjunction with add pecans to your diet. Their
levels of LDL- bad cholester- the National Pecan Shellers buttery flavor and crunchy
ol- and help raise the level Association, pecans were texture make them a welcome
of HDL- good cholesterol. shown to significantly improve addition to everything from
They are a good source of insulin sensitivity, helping to smoothies at breakfast to
monounsaturated fat which reduce the risk of developing salads and main dishes at lunch
helps reduce cholesterol, type 2 diabetes in adults. Pe- or dinner. Its natural sweetness
blood pressure and other cans are also free of gluten, so- lends itself well to desserts
heart disease risk factors. dium and cholesterol, making of all kinds, while the meaty
Thirty grams of pecans have them a great addition to many texture makes it a versatile
25 percent more oleic acid, restricted diets. addition to a veggie burger.
an unsaturated fat, than 1 Nutrition expert Carolyn Pecans were shown
tablespoon of olive oil. OTHER HEALTH O’Neil reminds us, “It’s a hand- to significantly improve
BENEFITS ful, not a canful!” Add pecans
DIGESTIVE HEALTH Pecans are packed with to your diet in moderation for insulin sensitivity, helping to
A 1-ounce serving of a variety of vitamins and that winning combination of reduce the risk of developing type
pecans provides 2.7 mg of minerals such as manganese, taste and nutrition! 2 diabetes in adults.

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