Pecans are tree nuts native to North America. It possesses a rich, buttery flavour and a natural sweetness. Generally, it is added to desserts, delicacies and main courses. Pecans are rich with a boatload of nutrient benefits. They are delicious as well as nutritious. Pecans are ideal snacks for weight loss and skin health. 

Nutritional Profile of Pecans

The health benefits of pecans are uncountable. They contain calcium, magnesium, copper, fibre, thiamine and zinc etc. The following are the nutritional values of one ounce(28 grams) of pecans 

Calories 196 grams
Fat 20.5 grams
Carbs 4 grams
Protein 2.5 grams
Fibre 2.7 grams
Copper 38% of DV
Zinc 12% of DV
Magnesium 8% of DV
Thiamine 16% of DV
Iron 4% of DV
Phosphorus  6% of DV


Heart Health Benefits of Pecans

Pecans are loaded with monosaturated fatty acids, a type of healthy fat acids that improve heart health. It contains potassium which lowers blood pressure, and fibre which burns the cholesterol. The monounsaturated fatty acids help lower the bad LDL cholesterol. Consuming a handful of pecans a day reduces the risk of heart attack and chronic inflammation. 

Pecans and Their Role in Diabetes Management

Fibre content in pecans stabilizes the sugar level in the blood. The soluble fibre produces a gel-like material that moderates the absorption of sugar in the blood. Diabetics can also eat pecans since they have a very low glycemic index which controls the blood sugar spikes. 

Pecans and Brain Health

Nuts are good for brain health. It can enhance brain development and functions. The enriched nutritional value of pecans improves brain function. The monounsaturated fatty acids help decrease cognitive decline and inflammation. 

Pecans and the Immune System Boost

Phytonutrients, Plant-based bioactive compounds are found in pecans, that have antioxidant benefits. The mineral content of zinc is vital for immune cell development and functions. The powerful sources of Vitamins A, Vitamin E and zinc aid in fighting infections and rebuilding the damage. The folate compound in pecan guards the transformation in DNA which might lead to cancer. 

Pecans and Weight Management

The ranges of fat(Saturated Fat, Polyunsaturated Fat 6g, Monounsaturated Fat ) found in nuts help promote weight loss and maintenance. Pecans contain the predominant amount of Oleic oil which has good fat to fill your tummy and improves heart health. Adding pecans to the diet will help you burn more calories. Instead of snacking on unhealthy processed foods, consume nutrient-rich pecans. They are healthy as well as keep your tummy filled.

Skin Benefits of Consuming Pecans

Pecan contains Vitamin A which nourishes and smoothens your skin. Vitamin E reduces the signs of aging and repairs sun-damaged skin. Magnesium in pecans will fight off acne and blemishes. Toxins in the body can dullen your skin. However, the fibre content in pecans removes free radicals from your body so that toxins cannot affect your skin. 

Aids Fighting Arthritis

Omega-3 fatty acids and the anti-inflammatory benefits of pecans help mitigate the pain of arthritis. The other anti-inflammatory properties that can be found in pecans are magnesium, calcium, fibre, vitamin E and zinc. 

Antioxidant Properties of Pecans

Pecans are one of the best sources of antioxidants that help fight against some dangerous diseases like cancer, Parkinson’s, Alzheimer’s, and cardiovascular disease.

How to Add Pecans to Your Diet

Instead of processed food eat a handful of pecans if you often feel hungry. You can add chopped pecans to breakfast cereals, oatmeal, salad, cupcakes, muffins or banana bread. Carry them along in a little pouch for on-the-go snacks.

Pecans are loaded with many essential nutrients which can support your whole immune system.Incorporating pecans into daily meals will protect your body from serious diseases.

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I'm Vannessa, a certified masters in curating unique diet plans specializing in nutrition, weight management, stress management etc. I was formerly a member of Healthline's dedicated research team and was recognized as one of their top writers for a decade.I am also actively participating in several health forums, including MomMD and MedHelp.I'm passionate about helping people achieve optimal health through strength training, mindfulness techniques. My articles and guides offer a blend of research and practical strategies to support your specific needs. Let's work together to unlock your full potential for a healthier life.I postgraduated my degree in Advanced Food Safety from Queen's University Belfast. (