Have you heard of pecans before? Have you ever eaten one? If not, now is the time for you to learn more about its benefit. Pecans are a nut, sure, but there is so much more to them than meets the eyes. They offer so many health benefits, including the ability to reduce the risk of cancer, gallstone disease, diabetes, hypertension and high cholesterol. They also possess antioxidant properties, help with weight management and protect the important organs in the body against the toxic effects of cyclophosphamide. Give this article a read and learn more about pecans!
Pecans: What are They?
Pecans are a brown nut with an edible kernel similar to walnuts. They have a buttery, sweet taste in comparison to other nuts, making them a key ingredient in sweet but savoury dishes such as pecan pie, a classic holiday dish in the United States.
The pecan tree, scientifically called Carya illinoinensis, is a species of hickory native to Mexico and the United States. In fact, the tree is the state tree of Native Americans and Texas. Growing up to 44 metres high and flowering each spring, it has been domesticated for commercial cultivation for many years now., growing in continents such as Australia, Asia and Africa.
Hickory is a species of fuel woods used to produce charcoal, a great value to the economy. Hickory wood is also used to make furniture or other fixtures.
Nutritional Value of Pecans
Pecans contain sugars, starch, amino acids, fiber and energy and are actually one of the best sources of plant-based protein. Some other nutrients in them include vitamins K, E, C, B6 and A, folic acid, folate, beta-carotene, pantothenic acid, niacin, riboflavin and thiamin.
In terms of minerals, pecans are rich in manganese, phosphorus, selenium, iron, copper, potassium, zinc, magnesium and calcium. Not only that, they have no sodium, making them beneficial for those with high blood pressure and other dangerous conditions.
Pecans are rich in monounsaturated fats, constituting 70% of a single nut. This is the highest content among other nuts that offer similar health benefits.
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% |
| Vitamins | ||
| 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% |
| Electrolytes | ||
| Sodium | 0 milligrams | 0% |
| Potassium | 410 milligrams | 9% |
| Minerals | ||
| 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% |
| Phyto-nutrients | ||
| 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 health. The calcium and phosphorus content of pecans is essential for maintaining bone health. Furthermore, this nut is helps prevent the symptoms of osteoporosis.
- Helps improve digestion. Because pecans are rich in dietary fiber, they are beneficial in maintaining colon health by facilitating regular bowel movements.
- Helps ease menstruation. Pecans are essential in fighting off the symptoms of menstruation such as mood swings and cramps. Furthermore, the calcium and manganese content helps keep women healthy.
- Helps boost immunity. There is an ample amount of manganese in the pecans, which may help prevent damages caused by free radicals. It also has powerful antioxidant properties, helping protect the body against diseases and infection by boosting the immune system.
- Helps reduce the risk of cancer. Pecans are essential in the reduction of cancer cells. They’ are rich in tannins, ellagic acid, oleic acid, and phenolic compounds, all of which are associated with the prevention of various types of cancer=. This is one of the best health benefits of pecans.
Truly, pecans are essential for the health, but you must be sure you’re not allergic to them before consuming them.
