The Most Special Health Benefits Of Pecans


Have you heard of the pecans before? Have you ever tried or even just seen one before? well, if not yet, now is the time that you get to know more about this nut! Well, yeah, you read it right, it is basically a nut. But it is not JUST a NUT –there is more to it than meets the eye. As a matter of fact, there are a lot of health benefits of pecans. These include the reduction of the risk of cancer, gallstone disease, diabetes, hypertension, and high cholesterol levels. Furthermore, it also possesses antioxidant properties, as well as help in weight management. Moreover, it is also beneficial in protecting the important organs in the body against the toxic effects of the cyclophosphamide. Give this article a read and get to learn more about the pecan nuts!

Pecan or Pecan Nuts: What is this?

Pecan or the pecan nut is actually a brow type of nut, which has an edible kernel that is similar to that of the walnut. Furthermore, the pecan nuts possess buttery, sweet taste, in comparison to that of the other nuts. Additionally, it is best used in the pecan pie, which is a classic American dish, which is baked during Christmas and Thanksgiving.

Moreover, the pecan tree, or what they scientifically call as the Carya illinoinensis, is one of the species of the hickory that’s native to Mexico and the United States. Furthermore, this tree is in fact, the state tree of the Native Americans and Texas. In addition, it is found to be beneficial for its amazing medicinal value. The tree has the capacity to grow up to about a height of 44 meters with the flowering, which happens in the spring season. Even though it grows wildly, in recent years, it’s been one of the major fruits, which are domesticated all over the world.

Aside from the United States of America, it’s now cultivated in various countries in Australia, Asia, and Africa. Furthermore, the Hickory is a fuelwood species that produce a great produce of charcoal, which possesses a great value to the economy. Additionally, the wood that comes from the tree is also beneficial in the production furniture or fixtures.

Nutritional Value of Pecans

The pecans contain sugars, starch, amino acids, fiber, and energy. These nuts are actually one of the best sources of plant-based protein. Some other nutrients in it include vitamin K, vitamin E, vitamin C, vitamin B6, vitamin A, folic acid, folate, beta-carotene, pantothenic acid, niacin, riboflavin, and thiamin.

Furthermore, amongst all its mineral content, pecans are rich in manganese, phosphorus, selenium, iron, copper, potassium, zinc, magnesium, and calcium. Not just that, it also has no sodium and is beneficial for those who have high blood pressure, and some other dangerous conditions.

The pecan nuts are greatly rich in monounsaturated fats and about 70% of the single nut possesses these fats. This particular percentage is actually highest amongst all the nuts that give all the health benefits of pecans.

Refer to the table below to learn more about the important nutrients that pecans have.

Principle Amount % Daily Value
Energy 691 Kcal 34.5%
Carbohydrates 13.86 grams 11%
Protein 9.17 grams 17%
Total Fat 71.9 grams 360%
Cholesterol 0 milligrams 0%
Dietary Fiber 9.6 grams 25%
Folates 22 micrograms 5.5%
Niacin 1.167 milligrams 7%
Pantothenic acid 0.863 milligrams 17%
Pyridoxine 0.210 milligrams 16%
Riboflavin 0.130 milligrams 10%
Thiamin 0.660 milligrams 55%
Vitamin-A 56 IU 2%
Vitamin-C 1.1 milligrams 2%
Vitamin-E 24.44 milligrams 163%
Sodium 0 milligrams 0%
Potassium 410 milligrams 9%
Calcium 70 milligrams 7%
Copper 1.2 milligrams 133%
Iron 2.53 milligrams 32%
Magnesium 121 milligrams 30%
Manganese 4.5 milligrams 196%
Phosphorus 277 milligrams 40%
Selenium 3.8 micrograms 7%
Zinc 4.53 milligrams 41%
Carotene-ß 29 micrograms
Crypto-xanthin-ß 9 micrograms
Lutein-zeaxanthin 17 micrograms

Health Benefits of Pecans

Here are some of the most special health benefits of pecans:

  • Aids in bone The calcium and phosphorus content of the pecans are essential for the maintenance of the bone health. Furthermore, this nut is also beneficial for the prevention of the symptoms of osteoporosis.
  • Helps in improving the digestion. For the reason that the pecans are rich in dietary fiber, they are beneficial in maintaining the colon health via facilitating the regular bowel movement.
  • Helps in easing menstruation. The pecan nuts are essential in fighting off the symptoms of menstruation such as mood swings and cramps. Furthermore, the calcium and manganese content of this nut is essential in keeping a woman healthy.
  • Helps in boosting the immunity. There is an ample amount of manganese in the pecans. This particular trace mineral may help in the prevention of damages that is caused by free radicals in the body. Ti actually does that with its powerful antioxidant properties, as well as protect the body against diseases and infection through boosting the immune system.
  • Helps in reducing the risk of cancer. The pecans are essential in the reduction of the cancer cells. They’re also rich in tannins, ellagic acid, oleic acid, and phenolic compounds. All of these are in association with the prevention of various cancer types. This is one of the best health benefits of pecans.
Truly, the pecan nuts are essential for the health. But you must ensure that you are not allergic to it, before you consume.


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