Nuts have have a very well-deserved reputation as a healthy food. In addition to fiber and plant protein, they’re chock-full of good fat, vitamins, minerals, and antioxidants. But pecans are one nut healthy eaters tend to overlook. The truth is, this delicious nut boasts some unique nutritional perks that are worth spotlighting. Here are three good reasons to eat more pecans:

Pecans contain particularly potent antioxidants

Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. In fact, the nuts have more than twice the flavonoid content found in almonds, cashews, and pistachios, and seven times the amount in walnuts. Compared to other nuts, pecans also have the highest levels of gamma-tocopherols, which is a form of vitamin E and another key antioxidant. Two separate studies have suggested that the increase in gamma-tocopherols levels from eating a pecan-rich diet helps prevent the oxidation of cholesterol. Oxidized cholesterol is a risk factor for heart disease. 

They're also rich in minerals

Pecans are an excellent source of thiamin and zinc, as well as manganese and copper. One ounce (about 19 halves) supplies 60% of the Daily Value (DV) for manganese, and 40% of the DV for copper. Manganese helps regulate blood sugar, and is needed for healthy bones. This mineral also helps form colllagen which gives skin its firmness and elasticity. Copper aids in iron absorption, and works with iron to help the body form red blood cells. It also supports immunity, and helps keep blood vessels, nerves, and bones healthy.

And they're naturally sweet

One ounce of pecans contains just one gram of sugar. But compared to other nuts, pecans taste sweeter. That means they can help satisfy a sweet craving with no or less added sugar.

You can simply eat a handful, or pair them with fruit (pecans go well with apples, pears, grapes, etc.). In the morning, add them to hot or cold cereal, oatmeal, yogurt, or muesli.

Pecans also add natural sweetness and crunch to savory dishes. Sprinkle them onto cooked vegetables, whole grains, pulses, spaghetti squash, fish, chicken, tuna salad, or entrée salads. Or use chopped pecans as a garnish... . ...

Pick up a bag of pecans on your next trip to the market, or look for the nuts in bulk. And if you live in California, Kansas, Missouri, or a southern state, search for fall pecan picking in your area.

(Source: Adapted article of Cynthia Sass, Nutritionist/Best Selling Author)

Drinking alcohol during pregnancy increases the risk the baby could have myriad problems.

"No amount of alcohol should be considered safe to drink during any trimester of pregnancy," the group wrote.

The group released a report Monday identifying prenatal exposure to alcohol as the leading preventable cause of birth defects, as well as cognitive problems later in life.

Health authorities in nearly every other country also advise pregnant women unequivocally not to drink, according to the International Alliance for Responsible Drinking.

Italy and the United Kingdom are two exceptions. While authorities there instruct pregnant women not to drink, they say if women do choose to imbibe, they should limit it to about one drink, once or twice a week.

If you drink rain water, collect it from the sky, not as run-off from plants or buildings. (Getty Images)

Have you ever wondered whether or not it's safe to drink rain water? The short answer is: sometimes. Here's a look at when it's not safe to drink rain water, when you can drink it, and what you can do to make it safer for human consumption.

When You Shouldn't Drink Rain Water

Rain passes through the atmosphere before falling to the ground, so it can pick up any contaminants in the air. You don't want to drink rain from hot radioactive sites, like Chernobyl or around Fukushima.

It's not a great idea to drink rain water falling near chemical plants or near the plumes of power plants, paper mills, etc. Don't drink rain water that has run off of plants or buildings because you could pick up toxic chemicals from these surfaces. Similarly, don't collect rain water from puddles or into dirty containers.

Rain Water That Is Safe for Drinking

Most rain water is safe to drink. Actually, rain water is the water supply for much of the world's population. The levels of pollution, pollen, mold, and other contaminants are low -- possibly lower than your public drinking water supply.

Keep in mind, rain does pick up low levels of bacteria as well as dust and occasional insect parts, so you may want to treat rain water before drinking it.

Making Rain Water Safer

Two key steps you can take to improve the quality of rain water are to boil it and filter it. Boiling the water will kill off pathogens. Filtration, such as through a home water filtration pitcher, will remove chemicals, dust, pollen, mold, and other contaminants.

The other important consideration is how you collect the rain water. You can collect rain water directly from the sky into a clean bucket or bowl. Ideally, use a disinfected container or one that was run through a dishwasher. Let the rain water sit for at least an hour so heavy particulates can settle to the bottom. Alternatively, you can run the water through a coffee filter to remove debris. Although it isn't necessary, refrigerating the rain water will retard the growth of most microorganisms it could contain.

What About Acid Rain?

Most rain water is naturally acidic, with an average pH around 5.6, from the interaction between water and carbon dioxide in air.

This is not dangerous. In fact, drinking water rarely has a neutral pH because it contains dissolved minerals. Approved public water could be acidic, neutral, or basic, depending on the source of the water. To put the pH into perspective, coffee made with neutral water has a pH around 5. Orange juice has a pH closer to 4. Truly acidic rain that you would avoid drinking might fall around an active volcano. Otherwise, acid rain isn't a serious consideration.

(Source: a Ph.D. Chemistry Expert)

Tips for outdoor activity during high temperatures.

The official first day of summer starts on Sunday, June 21.

As you head outdoors, it's important to be prepared for hot weather, because heat is one of the leading weather-related killers in the United States, results in hundreds of deaths each year and even more heat-related illnesses. 

This can be avoided with easy precautions.

Limit your time outdoors in the heat of the day, which is usually the late afternoon and early evening during the summer.

Drink plenty of water to keep you hydrated.

Dress for summer. Wear modest lightweight, light-colored clothing to reflect heat and sunlight.

Wear sunscreen because excessive sun exposure can lead to skin cancer.

Not being prepared can lead to heat stroke - a very serious condition that can kill you if not treated.

Some of the signs of heat stroke are: confusion, a throbbing headache, nausea, a rapid and strong pulse and a body temperature above 103 degrees.

If you or someone around you is showing these signs, call 911 immediately.

In the meantime, move the victim into air conditioning or shade, reduce their body temperature with cool cloth and do not give the person fluids. Their body is just too stressed to process the fluids, and they may choke if they pass out.

The most vulnerable are children and the elderly, so it's extremely important to show them special care and attention during the hot summer months.

(Source: Adapted from KOB News)

Exercising daily is so important to the health of your heart that even exercise viewed as not intense (such as daily walking) can go a long way to keeping a healthy heart.

If you want a healthy heart, you need to add a good dose of physical activity and daily exercise to your schedule. In fact, the lack of daily exercise is what leads to the development of coronary artery disease, as well as other heart problems. Coronary artery disease is typified by the buildup of calcium, cholesterol and other fatty substances in the inner lining of the arteries, which provide the flow of blood to your heart muscle. Exercising daily is so important to the well being and health of your heart that even exercise viewed as not intense (such as daily walking) can go a long way to keeping a healthy heart.

Why Daily Exercise Is Good for Your Heart

In short, daily exercise is good for your heart because it significantly helps to lower your risk of both primary as well as secondary cardiovascular disease. The more daily exercise you fit into your schedule on a regular basis, the more it increases your level of fitness and, as a result, the more your capacity for daily exercising is expanded. If you have had trouble with diabetes, being obese or even any abnormalities in your blood lipid levels, daily exercising will go a long way towards managing these conditions with more success. Likewise, if you have experienced problems with high blood pressure, then simply exercising daily will have a positive effect on your aim to lower your blood pressure.

Recommended Schedule

If you are serious about providing your heart with real health benefits, then do some either moderate or intense aerobic exercises for at least 30 minutes, every day of the week. You must also get yourself to a level of exertion where you are doing the exercises at 50 to 85 percent of your maximum heart rate. Don't feel like you have to be weighed down by keeping an inflexible schedule. If you can't fit in the 30 minute recommendation all in one session, you can get your exercise in by way of installments. For instance, split up your exercise session into two 15-minute sessions at different times of the day if you find that works more conveniently based on your own schedule. The important lesson is that you need regular activity to benefit your heart, even if you break up your activity sessions.

Exercises for a Healthy Heart

Some of the simplest exercises can (... really) help your heart. Stair climbing, jogging, fast-paced walking, aerobic exercises, hiking, rowing, swimming, bicycling and even sports like soccer and basketball work, especially if you run constantly during the sport. To get the most benefits for your heart, be sure to exercise at a rate that exceeds at least 50 percent of your maximum heart rate, or your average exercise capacity. Be sure not to exert yourself excessively.

Even a small wound can alter the way your body metabolizes nutrients.

Without proper nutrition, the whole process of wound healing can be negatively impacted. Your diet during recovery plays a critical role in how fast your wound heals, how strong the wound tissue becomes, the duration of the recovery period and how well your body fights off infection A poor diet can turn a normal wound into a chronic wound that never seems to be get better.

The Catabolic Phase

Even a small wound can alter the way your body metabolizes nutrients. As the body attempts to heal itself from a wound, it will create stress hormones and divert extra resources – carbohydrates, fats, proteins, antioxidants and more – to the creation of new tissue. This is referred to as the catabolic phase of healing. Your metabolism essentially speeds up during this process.

If the catabolic phase drags on too long, protein energy malnutrition (PEM) can set in. This begins a negative cycle which slows wound healing and deteriorates your health. Your body sends extra protein to deal with the wound and, as a consequence, other important body systems and organs don't receive enough protein. This leads to reduced muscle mass and delayed wound healing.

Proper Nutrition in Wound Healing

Protein is the most important aspect of your diet when healing from a wound. Energy (calories from carbohydrates and fats), amino acids, antioxidants and minerals (zinc) are also important. Your dietary needs will be calculated on an individual basis, and your doctor or nutritionist may adjust the levels of each nutrient to facilitate healing. The following guidelines are only generalizations, but will give you an idea of what your diet should include.

Protein

Protein helps repair the damaged tissue from your wound. You'll want to take in more protein than usual to help the healing process. This means 2 to 3 servings of protein a day, with each serving containing at least 2 to 3 ounces of meat (1 cup of beans or 2 tablespoons of peanut butter are alternatives). Your doctor will want to monitor your diet closely. If you don't take in enough calories, the body might convert more of your body's protein to energy instead of healing.

Fats

Fats from dairy products are essential for wound healing. Cell membranes are created with the use of fatty acids, and you'll need to take in extra sources of these to maintain healing. Cooking oils and meats are also a good source of fats. One cup of milk or yogurt or an ounce of cheese would be good examples of how much you should include in your daily diet during the healing process.

Carbohydrates

Taking in plenty of carbohydrates is essential, to prevent the body from using other nutrients and protein for energy. Cereals, breads, rice and pasta are good sources of energy, and should be included in your daily diet.

Vitamin C

Vitamin C is an important antioxidant for wound healing. It increases the strength of the wound as it heals, and it helps with the creation of collagen in the skin. Vitamin C is also important in the creation of new blood vessels, and it helps with iron absorption. Citrus fruits and leafy green vegetables are great sources of vitamin C. You should be taking in up to 200 mg of vitamin C daily, which is fairly easy with at least one serving of these foods per day.

Vitamin A

Vitamin A is another crucial antioxidant. The body needs additional vitamin A to help with wound healing. It can help fight off infection, and aids in controlling the inflammatory response. Vitamin A levels have to be monitored closely, because toxicity can occur if too much is consumed. Red fruits and vegetables, eggs, fish and dark green vegetables are all good sources of vitamin A.

Zinc

Zinc helps the body synthesize proteins and develop collagen, so it is an important mineral for wound healing. As long as you are taking in sufficient amounts of protein from meats, you should be getting enough zinc in your diet. The level recommended by your doctor will vary from 15 to 50 mg per day.

Take extra care to follow your physician's dietary advice, especially if it is a prescribed diet. Diabetic patients will have additional considerations when devising a nutritional plan with their doctor. A final note is needed to emphasize the importance of hydration for wound healing. Drink plenty of water and fluids throughout the healing process to help facilitate proper circulation and detoxification.

(Source: Wound Care Centers)