Like other nuts, pecans are rich in protein, but because they’re literally loaded with antioxidants, the U.S. Department of Agriculture has ranked pecans as the nut with the highest antioxidant capacity. Not only are pecans an excellent source of heart-healthy fat, but rich in 18 essential nutrients.
Nutrients in Pecans
Pecans are a good source of many vitamins and minerals. The nutrients found in pecans include:
- thiamin
- iron
- magnesium
- phosphorous
- zinc
- copper
- manganese
- vitamin E
Pecans also contain vitamin C, vitamin K, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, potassium, and selenium. Pecans are also a good source of fiber and contain a small amount of omega-3 fatty acids.
Health Benefits of Pecans
Studies show that pecans have a positive effective on “bad” cholesterol, likely due to their vitamin E content and because they contain plant sterols, which have been shown to lower cholesterol.
Pecans have more antioxidant capacity than any other nut. The antioxidants in pecans help fight free radical damage and may decrease the risk of developing diseases such as heart disease and certain cancers.
Although pecans are high in fat, the fat found in pecans is healthy fat, and pecans have very little saturated fat. Healthy fats can boost “good” cholesterol and research suggests adding as little as five ounces of nuts a week to an overall healthy diet reduces the risk of developing heart disease by 35 percent.
Pecans may help reduce the risk of developing type 2 diabetes. Studies suggest women who eat a handful of nuts five times per week are 20 percent less likely to develop type 2 diabetes.
The selenium found in pecans is also a natural antioxidant, helping protect the body from age-related diseases and reducing the risk of certain cancers. Selenium also plays a role in immune health.
One serving of pecans contains 64 percent of the % Daily Value of manganese. Manganese is important for building strong bones and may reduce the risk of developing osteoporosis and also helps glucosamine work better in the body.
Pecans can play a role in weight loss. Because of their mix of protein and healthy fat, pecans are slow to digest, easy on blood sugar, and provide sustained energy, important factors for those trying to lose weight.
Calories in Pecans
While pecans provide many health benefits, they are high in calories with 195 calories per one ounce serving (19 halves). A full serving of pecans daily is not necessary to reap the pecan's health benefits, but those concerned about calories may want to adjust their daily caloric intake to account for eating a full serving of pecans.
References:
Barnett, R., Pelkman, C. & Webb, D. (2008). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight and Stop Cravings! Pleasantville: Reader’s Digest.
Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press.
Pressman, A. & Buff, S. (2007). The Complete Idiot’s Guide to Vitamins & Minerals. New York: Penguin Group.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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