10 Health Benefits of Pecan Nuts | Are Pecans Good for You?

10 Health Benefits of Pecan Nuts | Are Pecans Good for You?

Native to North America, pecans are as delicious as they are nutritious. Unfortunately, they’re a nut that’s often overlooked in the UK. Go to the States, and you’ll find pecan pie, ice cream with candied pecans, or rich pecan salad. Not so in the wet and windy isles of Great Britain.

That means we’re missing out on their rich, buttery flavour – something that matches our self-professed love of all things dense and sweet. But that’s not the only thing we’re missing. Pecans are also highly nutritious. Among pecan nuts’ benefits is their impressive antioxidant profile and role in preventing everything from heart disease to cancer.

Pecans and their health benefits
Pecans and their health benefits

Pecans, Read on to learn more…

Nutritional Value of Pecans

In a 28-gram serving of pecans, you’ll find these nutrients:

  • Calories: 196
  • Protein: 2.5 grams
  • Fat: 20.5 grams
  • Carbohydrates: 4 grams
  • Dietary Fibre: 2.7 grams
  • Copper: Covers 38% of the recommended daily intake
  • Thiamine (Vitamin B1): Fulfils 16% of your daily requirement
  • Zinc: Provides 12% of your daily need
  • Magnesium: Satisfies 8% of the daily recommendation
  • Phosphorus: Meets 6% of the daily suggested amount
  • Iron: Contributes to 4% of the daily recommended intake.

That’s not all – pecans are a great source of calcium, selenium, potassium, and more. It contains no sodium, so it doesn’t have a major effect on blood pressure. However, they do carry a significant fat content – about 70% of a single nut is healthy monounsaturated fats.

10 Health Benefits of Pecan Nuts

1.    Heart Health Boost

Regular consumption of pecans is linked with balanced cholesterol levels, reducing the risk of cardiovascular disorders. Their high monounsaturated fat content makes them an ideal dietary choice for heart health. Studies indicate that they are instrumental in inhibiting the oxidation of blood lipids, further safeguarding the heart.

2.    Pecans – Diabetes Regulation

An often-ignored pecan benefit is their pivotal role in maintaining steady blood sugar levels, especially crucial for those with type 2 diabetes. Given the link between diabetes and cardiovascular risks, including pecans in your diet is recommended, not just for those diagnosed but also as a preventive measure.

3.    Weight Management

Despite their fat content, pecans can be allies in weight loss efforts. The combination of metabolism-boosting properties and the feeling of satiety from their protein and fibre content can reduce the intake of higher-calorie alternatives. In short, they’ll fill you up and stop you from snacking!

4.    Anticancer Properties

Pecans are rich reservoirs of phenolic compounds, oleic acid, and tannins that show promise in cancer prevention, particularly targeting breast cancer. Their anticancer potential is a noteworthy reason to incorporate them into your diet.

5.    Detoxifying Agents

Pecans possess antioxidant properties, especially in their shells, that can counteract the effects of harmful compounds like cyclophosphamide, thereby protecting vital organs from toxicity. In fact, according to the Journal of Agricultural and Food Chemistry, pecans contain more antioxidants than any other tree nuts. The USDA ranks them among the top 15 foods with the highest antioxidant levels.

6.    Pecans – Inflammation Reduction

Thanks to the magnesium content in pecans, they offer multiple anti-inflammatory benefits. In particular, pecans reduce inflammation of arterial walls, which, in turn, lowers the risk of developing chronic diseases like heart disease, stroke, arthritis, or Alzheimer’s disease.

7.    Brain Health Enhancer

Pecans are enriched with manganese, copper, and thiamine, all of which contribute to healthy brain function. Thiamine, interestingly, is reduced by alcohol consumption – patients with Wernicke-Korsakoff syndrome, a condition occurring in alcoholics, are given thiamine to restore normal brain function. However, another pecan benefit is that they counteract the detrimental effects of free radicals in the brain because of their high copper and manganese levels.

In fact, a comprehensive study of over 15,000 women spanning over 40 years found pecan nut consumption linked to improved long-term cognition. That’s an impressive pecan nut benefit!

8.    Digestive Aid

High in dietary fibre, pecans promote colon health, facilitate regular bowel movements, and offer a protective shield against constipation and related disorders.

9.    Skin Rejuvenation

If youthful skin is on your wish list, pecans can be your answer. With nutrients like vitamins A, E, and ellagic acid, they fight premature ageing and diminish wrinkles. The added zinc gives the skin a natural, healthy glow.

10.Vision Protection

Pecans can be a beneficial dietary addition for those seeking good eye health. Rich in Vitamin E, they are associated with reducing risks of age-related macular degeneration and even cataracts.

Delicious Pecan Pie
Delicious Pecan Pie

Pecans, Our Closing Thoughts

Don’t miss out on these remarkable pecan health benefits. Whether it’s boosting your brain power or heart health, pecans’ nutritional profile is as impressive as their taste. Rich and buttery, they’re the perfect afternoon snack.

Get all your pecan benefits with our selection of nut treats and luxury gift boxes. From caramelised pecans to perfect pecan halves, we have the best snacks and presents for all occasions.

About Walnut Tree- the finest edible gifts

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Who we supply

Supplied under own brand or white label to prestigious stores, palaces, castles, stately homes, garden centres, delicatessens, farm shops, hamper companies, department stores and gift shops.

Why buy from us?

You’re buying directly from the source and will get excellent value for money. If you’re not happy with your purchase, we’ll refund or replace it. The website is open 24/7, orders despatched within 48 hours.

Our charitable contributions

Walnut Tree supports Future Dreams Breast Cancer Charity with dried fruit for their care packages.

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