Nuts are rich in various mono- and poly-unsaturated ‘good’ fats. They also contain many different forms of vitamin E as well as fibre, magnesium and other minerals. Nuts and seeds are an important part of a healthy diet. The various forms of vitamin E as well as many phenols (bioactive plant nutrients) contained in the nuts have antioxidant capabilities. New research (1) has found that the naturally occurring antioxidants in pecan nuts may help contribute to heart health and disease prevention. Pecan nuts are especially rich in one form of vitamin E called gamma-tocopherols.
The study was small, involving 16 men and women aged between 23 and 44. Paticipants were given a sequence of 3 test meals composed of – whole pecans, pecans blended with water, or a control meal of equivalent nutrient composition. The pecan meals contained about 75g of the nut. Blood and urine samples were taken before and up to 24 hours after eating the nuts. The samples were analysed to check for levels of vitamin E tocopherols, ‘oxygen radical absorbance capacity’ (ORAC) – a scientific method for measuring antioxidant power in the blood and oxidised LDL cholesterol (‘bad’ cholesterol) levels.
The researchers found (1) that levels of gamma-tocopherols (vitamin E) in the body doubled after eight hours when eating both pecan-containing meals, and antioxidant, ORAC, capabilities increased 10-12 % two hours after the meals. It was also found that 3 hours after eating the whole-pecan meal, oxidized LDL cholesterol decreased by 30%, 33% after 3 hours, and 26% after 8 hours. There was also a favourable effect on blood triglyceride (blood fat) levels. The authors of the study conclude that : (1) “These results show that bioactive constituent of pecans are absorbable and contribute to postprandial [after eating] antioxidant defences”.
These results are important, high oxidized LDL cholesterol levels may further contribute to inflammation in the arteries and place people at greater risk of cardiovascular problems. Ella Haddad, lead author of the study said in a press release (2) “Our tests show that eating pecans increases the amount of healthy antioxidants in the body,” “This protective effect is important in helping to prevent development of various diseases such as cancer and heart disease.” “This study is another piece of evidence that pecans are a healthy food,” “Previous research has shown that pecans contain antioxidant factors. Our study shows these antioxidants are indeed absorbed in the body and provide a protective effect against diseases.”
Nuts are often shunned by people as they are perceived to be a high fat food. As I have previously written, these foods are a rich source of nutrition and may also help to control appetite and improve cholesterol levels.
(1)Hudthagosol C et al. 2010. Pecans Acutely Increase Plasma Postprandial Antioxidant Capacity and Catechins and Decrease LDL Oxidation in Humans. Journal of Nutrition. 141 (1): 56
(2)Press Release. Loma Linda University Adventist Health Sciences Center (2011, February 24). Antioxidants in pecans may contribute to heart health and disease prevention. ScienceDaily. Retrieved February 25, 2011, from http://www.sciencedaily.com /releases/2011/02/110224145607.htm
Written by Ani Kowal