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Pecan – A Nutty Can Filled with Vitamins

Pecan is a nut produced by hickory timber native to North America and has a candy, nutty, buttery flavour. Many of the pecan crop within the U.S. comes from New Mexico, Texas, and Georgia. The world’s largest pecan manufacturing is finished in Mexico, adopted by U.S. Wild pecans are a serious meals supply for North American individuals.  

Pecans have a gentle floral and forestry aroma. The outer a part of the nut is barely bitter, and the interior half is nice, buttery, and nearly fatty. The feel of pecan is agency but gentle and pleasantly crunchy, with wealthy oils in it. The nut might be crumbled like a cookie and tastes like cookies or sweet. It may be eaten contemporary, roasted, or included in numerous recipes, particularly desserts. 

Pecan is wealthy in nutritional vitamins and minerals and accommodates vitamins comparable to fibre, copper, thiamine and zinc. As a result of its wealthy nutrient profile, pecan affords a number of well being advantages. For instance, it’s good for coronary heart well being, mind operate and blood sugar regulation.

Pecans vs Walnuts

Pecan nuts are extra delicate than walnuts and style sweeter than walnuts, whereas walnuts are barely bitter. Pecans are smoother and straighter, whereas walnuts have a extra curly construction.

The shells of each are fairly totally different. Pecan shells are delicate, thinner and medium to darkish brown, with an rectangular form which makes them simpler to crack. Walnut shells are extra bulbous, with outer ridges, and their color is gentle to medium brown. Walnuts can substitute pecans in lots of cases.

Dietary Properties of Pecan

Pecan is wealthy in nutritional vitamins and minerals like iron, calcium, potassium, zinc and so on. Pecan additionally accommodates excessive quantities of fibre. The calcium in pecans promotes sturdy bones, and iron is important for forming pink blood cells and transporting oxygen into the physique. Nutritional vitamins in pecans assist the physique convert meals into vitality, enhance immunity and preserve the mind and coronary heart functioning correctly. 

As per USDA, 100 grams of pecan servings accommodates:

  • Energy: 691 kcal
  • Carbohydrates: 13.9 g
  • Fats: 72 g
  • Protein: 9.17 g
  • Fibre: 9.6 g

Nutritional vitamins and Minerals

Pecan additionally accommodates a good quantity of nutritional vitamins and minerals.

  • Potassium: 410 mg
  • Calcium: 70 mg
  • Iron: 2.53 mg
  • Phosphorus: 277 mg
  • Magnesium: 121 mg
  • Zinc: 4.53 mg
  • Manganese: 4.5 mg
  • Selenium: 3.8 ug
  • Fluoride: 10 ug
  • Niacin: 1.17 mg
  • Folate: 22 ug
  • Vitamin Okay: 3.5 ug

Dietary Properties

Pecans have a various dietary profile that gives a wide range of well being advantages. Pecans are usually cholesterol-free, sodium-free, and low in carbohydrates. Pecan is excessive in energy, offering comparatively excessive vitality than different nuts.

Pecans have a high-fat content material, primarily monounsaturated and polyunsaturated fat. That makes them one of many healthiest nuts. Monounsaturated fats consumption may also help decrease unhealthy LDL levels of cholesterol, lowering the danger of stroke or coronary heart assault. 

Pecans have a low glycemic index, which doesn’t trigger blood sugar to surge, even in individuals with diabetes.

Zinc is critical for immunological operate, cell proliferation, cognitive operate, and wound therapeutic, amongst different issues. Calcium, magnesium, and potassium are all wealthy in pecans, which may also help decrease blood strain. As well as, pecans are excessive in magnesium, an anti-inflammatory that lowers irritation in arterial partitions, lowering the danger of arthritis, Alzheimer’s illness, heart problems, and different inflammatory illnesses.

Pecans additionally include omega-3 fatty acids, which may also help cut back irritation and relieve arthritic signs. Pecans additionally embody nutritional vitamins A, E, and zinc, which help in strengthening the immune system, stopping pores and skin issues, and therapeutic broken cells. These nuts are additionally excessive in folates, which assist in boosting metabolism.

Pecans are wealthy in antioxidants and are exceptionally excessive in proanthocyanidins, flavonoids, phenols and phenolic acids. Antioxidants may also help shield the physique from the cell injury that causes cognitive illnesses like Alzheimer’s illness, Parkinson’s illness, and cancers. Vitamin A and E are antioxidants that fight and destroy free radicals that trigger untimely pores and skin ageing, stopping high quality traces, wrinkles, and pigmentation.

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Pecan nuts are excessive in B-complex nutritional vitamins, which assist the physique’s metabolism. As well as, pecans are plentiful in magnesium and omega-3 fatty acids, which help in reducing irritation and the danger of Alzheimer’s illness and different inflammatory illnesses. Moreover, pecan nuts are a strong antioxidant that helps shield and restore cell injury. Moreover, pecan can also be naturally low in carbs, sugar, and energy, making it a good selection for individuals searching for to scale back weight or observe a ketogenic weight loss program.

Well being Advantages of Pecan

Improves Coronary heart Well being

Pecan is wealthy in potassium. Potassium regulates the muscle contraction within the coronary heart, which leads to clean blood stream via the arteries. By doing so, potassium controls the center price and blood strain.

Research present {that a} pecan-rich weight loss program improves coronary heart well being by lowering ldl cholesterol, and elevated ranges of unhealthy ldl cholesterol trigger a number of cardiovascular illnesses comparable to coronary heart assaults and strokes.

In line with research, dietary fibre reduces levels of cholesterol. Fibre binds with ldl cholesterol and takes it out of the physique, reducing levels of cholesterol, thus enhancing coronary heart well being.

Pecan nuts include monounsaturated fat and phenolic antioxidants, which assist cut back the danger of coronary heart illnesses. Including pecan nuts to your common weight loss program will lower unhealthy LDL levels of cholesterol and enhance good ldl cholesterol; thus, it prevents stroke and coronary artery illness.

Pecan Improves Digestion

Dietary fibre improves bowel actions. It will increase the burden and measurement of the stool and makes it clean by absorbing the water within the gut. The cumbersome stool passes simply as in comparison with the unfastened, watery stools. Fibre-rich meals like pecan forestall constipation. 

Pecan consumption additionally improves intestine well being and regulates bowel motion. 

The great micro organism within the physique require gas to outlive, and fibre gives meals to the great micro organism. These micro organism additional break down the fibre in small meals chains, thus growing the immune cell exercise. Research have urged that dietary fibre in pecan additionally prevents infections and irritation by enhancing immunity.

Helps with Weight Loss

Pecan can be utilized successfully in a weight reduction weight loss program plan. It is filled with dietary fibre, which is crucial for weight administration. Research say that pecan is useful in weight problems prevention.

The fibre current in pecan will increase satiety and reduces the urge to snack on unhealthy and quick meals. Subsequently, it prevents unhealthy weight acquire.

Pecan can also be wealthy in oleic acid. Scientific proof suggests {that a} weight loss program wealthy in oleic acid can cut back belly fats and central weight problems.

Pecan is a dense supply of proteins and nutritional vitamins. A research on rats examined Vitamin B’s position in weight reduction administration. Pecan accommodates complicated teams of nutritional vitamins comparable to riboflavin, niacin, thiamin, pantothenic acid, and vitamin B-6, which together with folate, assist in boosting metabolism.

As per research, proteins assist enhance satiety and promote weight reduction. However one should devour high-protein meals moderately since extreme consumption might trigger gastrointestinal discomfort, in line with analysis.

Pecan Improves Mind Perform

Pecan is a wealthy supply of iron, magnesium, manganese and selenium. Iron is critical to operate blood cells correctly, and these vitamins are important in transporting oxygen to all physique organs, together with the mind. Low iron ranges could cause illnesses like anaemia because of decreased oxygen provide to the mind. 

Research have demonstrated that antioxidant vitamins comparable to manganese and selenium cut back the danger of Alzheimer’s illness. That’s as a result of antioxidants cut back the oxidative injury attributable to free radicals within the physique and shield the mind cells and tissues from injury, slowing down illness improvement within the physique.

Improves Bone Well being

Pecan has a really excessive mineral content material and consists of calcium, phosphorus, manganese, and magnesium. Analysis means that calcium and phosphorus enhance bone power. Calcium prevents fracture by growing bone mineral density, stopping the danger of illnesses like osteoporosis. Vitamin Okay in Pecan additionally reduces the danger of bone issues.

Strengthens Immunity

Pecan is a wealthy supply of antioxidants comparable to manganese, selenium and fibre, which enhance immunity. Research present that fibre promotes good intestine well being by destroying dangerous micro organism. Pecan reduces irritation throughout the physique, enhancing the immune response to pathogens and serving to destroy them. As well as, it regulates good bowel actions.

Pecan Prevents Pores and skin Issues

Pecan is wealthy in vitamin E, vitamin A, zinc, folate and phosphorus, important in sustaining good pores and skin and hair. Scientific proof means that vitamin A improves aged pores and skin and protects it in opposition to an infection. 

Vitamin A is answerable for photoprotection and wound therapeutic, thus stopping pores and skin irritation and pigmentation. As per analysis, one can use it to deal with delicate to average pimples successfully.

Research additionally say that vitamin E protects the pores and skin from numerous injury attributable to photo voltaic radiation by appearing as a free radical scavenger. It has additionally proven efficacy in treating pores and skin melasma and several other different pores and skin circumstances.

Stimulates Hair Progress and Prevents Hair Loss

Pecan is a wealthy supply of amino acids comparable to L-arginine. Research say that arginine prevents the undesirable assault by hydrogen peroxide in shampoo and hair colors on hair proteins and floor lipids. 

L-arginine helps enhance the flexibleness of the artery partitions, thus enhancing the blood stream in our physique and scalp. Subsequently it promotes hair development and prevents hair loss.

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Consumption of pecan nuts promotes satiety and metabolism, aiding in weight reduction. Pecan nuts are additionally excessive in monounsaturated fat like oleic acid, which helps decrease breast most cancers threat. Pecan nuts additionally assist decrease LDL, or “unhealthy ldl cholesterol,” and lift HDL, or “good ldl cholesterol,” which helps forestall stroke and coronary heart illness. Moreover, pecan nuts are additionally excessive in dietary fibre, which helps to take care of common bowel actions and keep away from constipation by cleaning the digestive system.

Easy methods to Prepare dinner with Pecans

One should shell pecans earlier than utilizing nutcrackers or purchase already-shelled pecans. After eradicating their shells, pecans might be eaten uncooked or roasted, and these can be utilized in numerous recipes or eaten as a snack. You’ll be able to eat shelled pecans uncooked or roasted as a snack or as an addition to a dish.

These nuts are usually present in business nut mixes and path mixes. You can too use chopped pecans in garnishing salads or added to pasta, gratins, vegetable dishes, soups, desserts, and different recipes. They pair properly with contemporary, cooked, or dried fruits comparable to apples and pears.

You should use entire, chopped, or floor pecans in baking recipes. Pecan halves can garnish the highest of cookies, pies, and desserts as ornament. They’re additionally a wonderful and wholesome addition to ice cream, both combined in them or as a garnish.

Wholesome Recipes of Pecan

Salted Coconut-Caramel Power Balls

Serves: 36 balls

Whole: 30 minutes

Prepare dinner: 15 minutes


  • Pitted dates: 4 dozen(about 3 cups)
  • Creamy sunflower seed butter: ¾ cup
  • Heat water: 6 tbsp
  • Kosher salt: 1 ½ tsp
  • Vanilla extract: 1 ¼ tsp
  • Oats: 2 cups
  • Chopped toasted pecans: 6 tbsp
  • Unsweetened shredded coconut: ½ cup 

Technique of Preparation

  • Add dates, sunflower seed butter, water, salt and vanilla in a blender and mix till it smoothens. Then switch this combination to a medium bowl and add oats and pecans. Stir them collectively.
  • Place shredded coconut in a small bowl. Take a tablespoon of the date combination and roll it into the form of a ball. Coat the ball with coconut. Repeat the identical methodology with the remaining balls.

Diet Details per Serving (2 balls)

  • Energy: 65 kcal
  • Fat: 1.5 g
  • Proteins: 1.8 g
  • Carbohydrates: 5 g

Apple-Cinnamon In a single day Oats

Serves: 1 serving

Whole: 6 hrs

Prepare dinner: 10 minutes


  • Oats: ½ cup
  • Unsweetened almond milk: ½ cup 
  • Chia seeds (Elective): ½ tbsp
  • Maple syrup: 1 tsp
  • Floor cinnamon: ¼ tsp
  • Pinch of Salt: As per style
  • Diced apple: ½ cup
  • Toasted pecans (Elective): 2 tbsp

Technique of Preparation

  • Add and blend oats, almond milk, chia seeds, maple syrup, cinnamon and salt in a bowl or any container you will have and stir them. 
  • Cowl it and refrigerate it in a single day.
  • Earlier than serving, add some apples and pecans to it.

Diet Details per Serving (1½ cups)

  • Energy: 215 kcal
  • Protein: 5.7 g
  • Carbohydrates: 40.8 g
  • Dietary fibre: 6.3 g 
  • Fats: 4.4 g
  • Vitamin A: 284.5 IU 
  • Vitamin C: 2.8 mg 
  • Folate: 21.4 mcg 
  • Calcium: 262 mg 
  • Iron 1.8 mg 
  • Magnesium: 44.8 mg 
  • Potassium: 248.9 mg 
  • Sodium: 231.8 mg 

Storage and Meals Security

Pecans are wealthy in fat, which may change into rancid if saved in a heat place, below vivid gentle or uncovered to oxygen. After buy, unshelled pecans might be saved in a cool, dry place for about six months with out compromising high quality. One ought to retailer shelled pecans within the fridge or freezer and an air-tight vessel.

Hold shelled pecans of their authentic packaging, a sealed bag or a watertight plastic vessel. Retailer the nuts in your fridge for about six months. 

Precautions and Sure Issues to Hold in Thoughts

Allergy symptoms

Pecan accommodates a chemical referred to as histamine, which may trigger allergic reactions. The immune system additionally reacts to the protein current in pecan, which causes some allergic reactions comparable to swelling of the throat and tongue, shortness of breath, dizziness, vomiting, hives and plenty of extra. Individuals with any nut allergy ought to keep away from pecans.


In line with a research, aflatoxins might contaminate nuts. Aflatoxins are carcinogenic and should trigger liver most cancers in Non-alcoholic fatty liver illness (NAFLD) sufferers.


Pecan is very nutritious and helps in assembly your customary dietary necessities. Pecan is wealthy in important nutritional vitamins and minerals like potassium, manganese, calcium, magnesium and phosphorus and has cheap quantities of protein and fibre. Excessive protein and fibre content material make pecan a go-to possibility for diabetic sufferers and individuals who need to reduce weight. 

Pecan has many different well being advantages like enhancing coronary heart, immunity, mind functioning, and so on., and additionally it is good for pores and skin and hair well being. Pecans are versatile with their well being advantages and flavour profile; they use them to make progressive dishes or be consumed uncooked. When you’ve got a historical past of nut allergy symptoms like allergy symptoms to tree nuts, peanuts, almonds and so on., then it is best to keep away from pecan.

Ceaselessly Requested Questions (FAQs)

Q. What number of pecans do you have to eat a day?

A. The Australian Dietary Tips suggest 30g of nuts every day. Nevertheless, one ought to devour pecans reasonably as it could result in weight acquire and trigger allergic reactions. It could be greatest in case you consumed a most of 15 pecans every day for its well being advantages.  

Q. Which is more healthy, walnut or pecan?

A. Scientist says that walnuts are the healthiest nut amongst all. Walnuts include the very best stage of antioxidants in comparison with different nuts, that are identified to guard the physique in opposition to many illnesses. As well as, walnuts are a greater supply of omega-3 fatty acids, vitamin B, and iron than another nut. Additionally they have 1 gram extra protein than pecan. Subsequently, walnuts are extra wholesome than pecan.

Q. Is Pecan good for weight reduction?

A. Pecan is nice for weight reduction when consumed moderately. The dietary fibre in pecan prevents weight problems by making digestion straightforward and quick. Pecans are additionally stuffed with proteins, which enhance satiety and cut back starvation. Additionally, the nutritional vitamins current in pecan enhance metabolism, thus regulating bowel motion. 

Q. Is it okay to eat pecans on daily basis?

A. Sure, it’s okay to eat pecans on daily basis. Pecans are wealthy in protein and fibre, which promote a wholesome intestine. Additionally they have a low glycemic index and are appropriate for sufferers with diabetes. Analysis additionally means that every day pecan consumption doesn’t lead to important weight acquire. Nevertheless, extra of something is unhealthy, so one ought to devour it in acceptable quantities.

Q. Do pecans elevate blood strain?

A. Pecan accommodates vitamins like calcium, magnesium, and potassium, which assist regulate blood strain. Additionally, the fat in pecan are monounsaturated fat, that are wholesome for the center and assist decrease blood strain. Pecans additionally include excessive ranges of vitamin E, which is nice for cardiovascular well being.

Q. Does pecan have Omega 3?

A. Sure, pecans are an excellent supply of omega-3 fatty acids. It improves mind, eyesight and coronary heart well being, amongst different well being advantages. It is usually helpful for stress, melancholy, ADHD, Alzheimer’s and different circumstances affecting the mind, nervous system or psychological well being. As well as, omega-3 fatty acids regulate blood strain, cut back triglycerides, and decelerate plaque improvement in arteries. Thus it decreases the danger of coronary heart assault and strokes.

Q. Are pecans good in your liver?

A. Pecan accommodates monounsaturated fatty acids, that are good for liver well being. Additionally, the vitamin E current in pecan protects the physique from liver illnesses. However one ought to devour them in a average quantity. In line with a research, pecan shell extract prevents treating liver injury induced by ethanol successfully.

Q. Are pecans mind meals?

A. Pecans include omega-3 fatty acids, which enhance mind operate, profit the limbic system, and improve the flexibility to recall and steadiness feelings. It will increase mind capability and reduces the danger of persistent neurodegenerative illnesses like Alzheimer’s.

Q. What are the unintended effects of consuming pecans?

A. Pecan doesn’t have many unintended effects however could cause some allergic results comparable to vomiting, swelling of the throat and tongue, and dizziness. Moreover, individuals with nut allergy symptoms like allergy symptoms to almonds, peanuts, tree nuts and so on., ought to keep away from consuming pecans.

Q. Are pecans good for hair development?

A. Sure, pecans are good for hair development. Pecan is a wealthy supply of amino acids that forestall hair injury attributable to hydrogen peroxide in shampoo and hair colors. Moreover, the vitamin E current in pecan promotes wholesome pores and skin, together with the scalp. As well as, the amino acids current in pecans regulate blood stream on the scalp, thus selling hair development.

Q. Do pecans make you poop?

A. Pecan doesn’t make you poop immediately. However, they may also help deal with constipation. The excessive quantity of dietary fibre in pecan helps regulate bowel actions, making the stools cumbersome by absorbing water from them and making them simpler to move.

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