What Nut is Highest in Antioxidants?

Nuts are not only a source of heart-healthy monounsaturated fats and fiber; they contain antioxidants that help reduce cell damage. But there's one nut that easily wins the prize, because it's highest in antioxidants. It scored a whopping 17,940 on the ORAC scale, a special scale used to measure antioxidant power. And what nuts earned this distinction? It's the crunchy pecan, a nut first cultivated by Native Americans in the 1500s - and it's still around today.

Antioxidant-Rich Pecans: They're Highest in Antioxidants

According to a recent study, pecans contain an antioxidant called gamma-tocopherol, one of eight forms of vitamin E. This antioxidant is important for heart health, because it reduces oxidation of LDL cholesterol, the bad cholesterol that clogs arteries and increases the risk of heart disease. Less oxidation of LDL means less inflammation in the arteries that feed into the heart - and a lower risk of heart disease.

By measuring amounts of gamma-tocopherols in blood and urine in participants who ate pecans, researchers found the antioxidants in these nuts are well absorbed by the body, meaning they can readily exert their beneficial effects. Not only do they reduce oxidation of LDL cholesterol, they also lower LDL levels by an average of 16%. One more good reason to eat pecans.

Why You Want to Eat Pecans

Eating pecans to lower the risk of heart disease makes perfect sense, but there are other reasons to snack on this crunchy snack food with a nutritional edge. Pecans are a good source of heart-healthy fiber and muscle-building protein. They're also filling, which means they reduce the desire to munch out on doughnuts and cookies.

Eat Antioxidant-Rich Pecans in Moderation

Eat pecans, but enjoy them in moderation. A one ounce serving of 19 pecan halves has 195 calories. They're not low in calories, but some studies show that nut eaters are less likely to gain weight than those who never eat them. The theory is that not all of the calories in nuts are absorbed and stored by the body.

The Wonderful World of Pecans: The Bottom Line?

It's the nut highest in antioxidants - and it's good for your heart. Sprinkle them on salads, on oatmeal and into a cup of yogurt for more fiber, protein and antioxidant power. Enjoy this heart-healthy snack.

References:

ORAC Values website. "Pecans"

Science Daily. "Antioxidants in Pecans May Contribute to Heart Health and Disease Prevention"

U.C. Berkeley Wellness Letter. May 2008.