from Nutrition and You and other sources PECANS have 196 calories/ounce and are a source of energy. They contain many nutrients, minerals, antioxidants and vitamins essential for good health.
They’re rich in monounsaturated fatty acids such as oleic acid, that help lower total cholesterol by lowering LDL/bad and raising HDL/good cholesterols.
Pecans are a good source of many phyto-chemicals (chemicals naturally found in fruits, vegetables, nuts and legumes that may have healthful properties) such as beta-carotenes, ellagic acid (a phyto-chemical that inhibits the DNA binding of carcinogens, thus protecting the body from cancers), vitamin E, lutein and Zea-xanthin, a flavonoid (plant pigments that act as antioxidants) selectively absorbed in the eyes’ retinal macula lutea. The antioxidant offers protective light filtering functions, helping prevent age-related macular degeneration.
Studies suggest the above compounds remove toxic free radicals and thus protect the body from cancers, other diseases and infection.
Pecans are an excellent source of many B-complex groups of vitamins that support the action of vital enzymes. The nuts are good sources of minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.
WALNUTS have 185 calories/ounce and are full of beneficial nutrients, minerals, antioxidants and vitamins.
They’re rich (about 72%) in monounsaturated oleic acid and omega-3 essential acids that help lower total cholesterol by lowering LDL/bad and raising HDL/good cholesterols.
A little less than one ounce of walnuts provides 90% of RDI of omega-3 fatty acids. The anti-inflammatory action of omega-3s helps lower risk of high blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
The nuts are rich in compounds that have potential health benefits against cancer, aging, inflammation and neurological diseases. They’re a good source of vitamin E, essential for maintaining the integrity of cell membrane mucus membranes and skin and protecting the skin from dryness.
Like pecans, cashews and pistachios, walnuts are rich in many B-complex groups of vitamins that support the action of vital enzymes.
Walnuts contain ample amounts of minerals such as manganese, potassium, copper, calcium, iron, magnesium, zinc and selenium. Selenium is an important micro-nutrient that supports the action of antioxidant enzymes. Zinc supports the action of enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Copper also supports the action of vital enzymes.
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