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Pecan – A Nutty Can Stuffed with Vitamins

Pecan is a nut produced by hickory bushes native to North America and has a candy, nutty, buttery flavour. A lot of the pecan crop within the U.S. comes from New Mexico, Texas, and Georgia. The world’s largest pecan manufacturing is completed 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 virtually 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 recent, roasted, or included in numerous recipes, particularly desserts. 

Pecan is wealthy in nutritional vitamins and minerals and incorporates vitamins reminiscent of fibre, copper, thiamine and zinc. Because of its wealthy nutrient profile, pecan provides 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 smooth, 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 many others. Pecan additionally incorporates excessive quantities of fibre. The calcium in pecans promotes robust bones, and iron is important for forming crimson blood cells and transporting oxygen into the physique. Nutritional vitamins in pecans assist the physique convert meals into vitality, enhance immunity and hold the mind and coronary heart functioning correctly. 

As per USDA, 100 grams of pecan servings incorporates:

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

Nutritional vitamins and Minerals

Pecan additionally incorporates 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 quite a lot of well being advantages. Pecans are typically 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 might 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 might 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 might help scale 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 problems, 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 might help shield the physique from the cell harm 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 advantageous strains, wrinkles, and pigmentation.

The HealthifyMe Be aware

Pecan nuts are excessive in B-complex nutritional vitamins, which assist the physique’s metabolism. As well as, pecans are considerable 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 harm. Moreover, pecan can be naturally low in carbs, sugar, and energy, making it a sensible choice for individuals in search of to scale back weight or comply with a ketogenic weight loss plan.

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 ends up in easy blood stream via the arteries. By doing so, potassium controls the guts charge and blood strain.

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

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

Pecan nuts include monounsaturated fat and phenolic antioxidants, which assist scale back the danger of coronary heart illnesses. Including pecan nuts to your common weight loss plan will lower dangerous 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 load and dimension of the stool and makes it easy by absorbing the water within the gut. The cumbersome stool passes simply as in comparison with the free, 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 gasoline to outlive, and fibre supplies meals to the nice micro organism. These micro organism additional break down the fibre in small meals chains, thus growing the immune cell exercise. Research have recommended that dietary fibre in pecan additionally prevents infections and irritation by bettering immunity.

Helps with Weight Loss

Pecan can be utilized successfully in a weight reduction weight loss plan plan. It is filled with dietary fibre, which is important 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. Due to this fact, it prevents unhealthy weight achieve.

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

Pecan is a dense supply of proteins and nutritional vitamins. A examine on rats examined Vitamin B’s function in weight reduction administration. Pecan incorporates complicated teams of nutritional vitamins reminiscent of 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 could 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 as a consequence of lowered oxygen provide to the mind. 

Research have demonstrated that antioxidant vitamins reminiscent of manganese and selenium scale back the danger of Alzheimer’s illness. That’s as a result of antioxidants scale back the oxidative harm attributable to free radicals within the physique and shield the mind cells and tissues from harm, slowing down illness growth 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 energy. 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 problems.

Strengthens Immunity

Pecan is a wealthy supply of antioxidants reminiscent of manganese, selenium and fibre, which increase immunity. Research present that fibre promotes good intestine well being by destroying dangerous micro organism. Pecan reduces irritation throughout the physique, bettering 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 towards an infection. 

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

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

Stimulates Hair Progress and Prevents Hair Loss

Pecan is a wealthy supply of amino acids reminiscent of 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 pliability of the artery partitions, thus bettering the blood stream in our physique and scalp. Due to this fact it promotes hair development and prevents hair loss.

The HealthifyMe Be aware

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 “dangerous 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.

Cook 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 may eat shelled pecans uncooked or roasted as a snack or as an addition to a dish.

These nuts are typically present in industrial nut mixes and path mixes. You may as well use chopped pecans in garnishing salads or added to pasta, gratins, vegetable dishes, soups, desserts, and different recipes. They pair nicely with recent, cooked, or dried fruits reminiscent of apples and pears.

You need to use complete, 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 Vitality Balls

Serves: 36 balls

Whole: 30 minutes

Cook 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 

Methodology 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 technique with the remaining balls.

Vitamin Info 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

Cook 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

Methodology of Preparation

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

Vitamin Info 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 might grow to be rancid if saved in a heat place, underneath shiny 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.

Preserve 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 Preserve in Thoughts

Allergy symptoms

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


Based on a examine, aflatoxins could contaminate nuts. Aflatoxins are carcinogenic and will trigger liver most cancers in Non-alcoholic fatty liver illness (NAFLD) sufferers.


Pecan is very nutritious and helps in assembly your normal 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 drop some weight. 

Pecan has many different well being advantages like bettering coronary heart, immunity, mind functioning, and many others., 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 revolutionary dishes or be consumed uncooked. You probably have a historical past of nut allergic reactions like allergic reactions to tree nuts, peanuts, almonds and many others., 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 Pointers suggest 30g of nuts day by day. Nonetheless, one ought to devour pecans reasonably as it might result in weight achieve and trigger allergic reactions. It could be finest in case you consumed a most of 15 pecans day by 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 best degree of antioxidants in comparison with different nuts, that are recognized to guard the physique towards 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. Due to this fact, walnuts are extra wholesome than pecan.

Q. Is Pecan good for weight reduction?

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

Q. Is it okay to eat pecans every single day?

A. Sure, it’s okay to eat pecans every single day. 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 day by day pecan consumption doesn’t lead to important weight achieve. Nonetheless, extra of something is dangerous, so one ought to devour it in applicable quantities.

Q. Do pecans elevate blood strain?

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

Q. Does pecan have Omega 3?

A. Sure, pecans are a very good supply of omega-3 fatty acids. It improves mind, eyesight and coronary heart well being, amongst different well being advantages. It’s also helpful for stress, despair, ADHD, Alzheimer’s and different situations affecting the mind, nervous system or psychological well being. As well as, omega-3 fatty acids regulate blood strain, scale back triglycerides, and decelerate plaque growth in arteries. Thus it decreases the danger of coronary heart assault and strokes.

Q. Are pecans good on your liver?

A. Pecan incorporates 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. Based on a examine, pecan shell extract prevents treating liver harm 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 unwanted side effects of consuming pecans?

A. Pecan doesn’t have many unwanted side effects however could cause some allergic results reminiscent of vomiting, swelling of the throat and tongue, and dizziness. Moreover, individuals with nut allergic reactions like allergic reactions to almonds, peanuts, tree nuts and many others., 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 harm 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 might 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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