8 Surprising Benefits Of Eating Pecan

 

Pecans are a type of tree nut native to North America. This delicious and buttery nut belonging to the Juglandaceae  family. Today this amazing nut is cultivated across the world as an important commercial crop.

These tiny nuts are packed with several amazing vitamins and minerals, like vitamin A, vitamin B, vitamin E, folic acid, calcium, phosphorus, potassium, thiamine, and zinc, plus 10% of your daily fiber. 

Pecans are known to improve antioxidant level, improve metabolism, can boost energy level, lowers oxidative stress, lowers instances of illness, may help treat heart disease. Additionally Research also shows that pecan can aid weight loss along with providing a plethora of health benefits for your body.

They can be enjoyed fresh or used in cooking, particularly in sweet desserts but also in some savory dishes. Moreover they can be stuffed in peppers with goat cheese or toss them in a  salad  for some crunch, or simply blend them with other healthy ingredients to smoothie.

This article tells everything you need to know about pecans.

Pecan Nutrition Facts

Here's the Nutritional Value  for 1 ounce (28g) of pecan halves (about 19 halves).

Calories: 196

• 20 gram of fat
• 0mg of sodium
• 4 gram of carbohydrates
• 2.7 gram of fiber
• 1.1 gram of sugar
• 2.6 gram of protein

1. Pecans are rich in nutrients

These tiny bite size nuts amazing rich in several nutrients like copper and thymine that are known to improve overall health. In fact just one ounce (28 grams) of pecans contains the following nutrients. [1]

• Copper: 38% of the Daily Value (DV)
• Thiamine (vitamin B1): 16% of the DV
• Zinc: 12% of the DV
• Magnesium: 8% of the DV
• Phosphorus: 6% of the DV
• Iron: 4% of the DV

Copper play's an important role in nerve cell function, immune health, and the production of red blood cells. While minerals like zinc and thymine helps in brain function, growth of cells, wound healing and providing energy. [2] [3] [4]

2. May help improve heart health

Pecans contains unsaturated fats like oleic acid that have shown to reduce low-density lipoprotein in the blood, which help reduce the risk of heart disease.  [5]

A study in 19 people with normal cholesterol levels found that participants who ate 2.5 ounces (68 grams) of pecans each day had significantly lower levels of LDL (bad) cholesterol after 8 weeks, when compared to group  who didn’t eat any nuts. [6]

Additionally they are also rich in fiber and anti-oxidants which boosts the health of your heart by reducing the risk of coronary heart disease.

3. Pecans promotes brain function

Pecans are packed with some amazing minerals like manganese, copper, and thiamine, along with mono- and polyunsaturated fatty acids, that are connected to the healthy functioning of the brain. 

In fact a study in 4,822 older adults showed that those who ate at least 1/3 ounce (10 grams) of nuts per day were 40 percent less likely to have poor cognition. [7]

Minerals like thiamin, copper, magnesium, and folate are necessary for proper brain function, as it impacts brain pathways involving dopamine, a feel-good hormone. [8]

4. May help stabilizes blood sugar

A high blood sugar is linked to increase in the risk of diabetes and many other diseases, however pecans are rich in fiber that have shown to improve blood sugar level.

A study in 26 adults with overweight or obesity found that eating a pecan-rich diet for 4 weeks improved the body’s ability to use insulin effectively and Improve the function of beta cells in the pancreas, which are responsible for insulin production. [9]

Studies have also shown that increasing the consumption of tree nuts (without increasing total calorie intake) has been shown to lower hemoglobin A1c levels and fasting glucose, two key markers for diabetes management.

5. Pecans are packed with anti-oxidants.

Anti-oxidants are plant compound that are known to have some amazing beneficial properties that can improve overall health. In fact according to the USDA, pecans have more flavonoids “a type of antioxidant found mostly in veggies and fruit" than any other tree nut. [10]

These anti-oxidants may help fight inflammation that leads to cardiovascular disease, cancer and other chronic illness.

The primary flavonoid compound in pecans is epigallocatechin-3-gallate, otherwise known as EGCG. A recent review paper showed how this compound is likely responsible for many of the health benefits pecans demonstrate in clinical trials. [11]

6. Pecans may improve the cholesterol profile

A high cholesterol level is linked to number of chronic disease like heart disease, cancer, inflammation and many more. The good news is pecans may help improve your cholesterol levels.

In a systematic  review of 61 controlled trials demonstrated that 1 oz (28 g) of pecans per day could lower apolipoprotein A, triglycerides, and LDL cholesterol. [12]

According to a study conducted by Rajaram S.  et al. Suggests that pecans, with their high monosaturated fat, may be prescribed as a part of the diet for everyone who wants to lower their cholesterol levels. [13]

7. Other health benefits of pecans.

Here are additional 8 health benefits of pecans that may motivate you to add more of these in your diet.

• Pecan may help regulate blood pressure
• May help in weight loss
• Pecan may help prevent gallstones
• May help boost immunity
• Pecan may help ease menstruation
• May help improve digestion
• Pecans improve skin health
• May help prevent cancer

8. Pecans are easy to add in diet.

Pecans are packed with essential nutrients and can be an excellent addition to a  well-rounded, healthy diet. Simply adding a handful of pecans onto your next yogurt parfait, salad, or oatmeal for extra crunch might help you avail all these amazing benefits of pecans.

Try incorporating pecans into stuffing recipes or baked goods. You can also add them raw on their own for a quick, convenient, and nutritious on-the-go snack or simply pulse them into smoothie for quick boost of nutrients.

Here's a simple recipe you can try right now

Maple-Pecan Smoothie

Nutrition Facts

Per Serving: 290 calories || protein 14g 26% DV || carbohydrates 42g 15% DV || fat 11g 14% DV || cholesterol 4.956mg 2% DV || sodium 65mg 3% DV ||

Ingredients:

• 1 container (5.3 oz.) plain nonfat Greek-style yogurt
• 1/2 cup fat-free milk
• 1 Tbsp. maple syrup
• 2 bananas, cut into chunks
• 1/4 cup chopped PLANTERS Pecans
• 1/8 tsp. ground cinnamon

Procedure: 

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential downsides

Pecan nuts are generally considered safe for consumption, yet some people may suffer allergic reactions from it.

Hives, swelling of the throat, shortness of breath, dizziness and stomach ache are some common side effects of eating pecans who are allergic to nuts.

Allergic reactions to pecans or other tree nuts can range from mild to severe and may include life-threatening anaphylaxis, which is caused due to the release of a chemical called histamine in the body.

If you are diagnosied with nut allergy concern you doctor immediately.

The Bottom Line

Pecans are rich in several key nutrients, including fiber, copper, thiamine, and zinc, making them a healthy option to add in your diet.

Additionally they are also known for some amazing health benefits including improved blood sugar control, weight loss, heart health, and brain function.

Adding them in your diet will surely benefit you with all these amazing benefits of pecans.