Pecan Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Pecans

Generally, pecan health benefits are derived from vitamin E and omega-9. They are especially good for cancer and heart. Below are some of their values:

  • Good Source of Antioxidants

    Phytochemical compounds are the main contribution of health advantages in pecans. The nutritious nut contains vitamin E (a powerful fat-soluble antioxidant vitamin), beta-carotenes, ellagic acid, zeaxanthin and lutein. Researchers, in their study reports, have found that foods high in antioxidants are excellent fighter against free radicals, better protecting your body from illnesses like cold and flu, arthritis and cancers. They also slow down the aging process and give you a softer, healthier skin.
  • Aid in Lowering Cholesterol

    Health purposes of consuming pecans can also be linked to rich content of oleic acid or omega-9. Oleic acid is an essential fatty acid that plays an important role in lowering LDL cholesterol and increasing HDL cholesterol. It assists in preventing strokes and coronary artery disease.
  • Promote Prostate Health

    Pecans are loaded with beta-sitosterol and gamma-tocopherol (vitamin E). Beta-sitosterol is a natural remedy that is effective in treating benign prostatic hyperplasia, while gamma-tocopherol is capable of eliminating prostate cancer cells.
  • Great Food for Hypertension

    Pecans are one of the nuts recommended for Dietary Approaches to Stop Hypertension or DASH in short. DASH was initiated by National Institutes of Health and has been proven useful in several laboratory studies in reducing blood pressure without use of drugs.
  • Improve Heart Health

    The merit of pecans on heart health is based on two crucial health properties of the nut. Firstly, it is abundant with antioxidants and secondly, its ability to lower blood cholesterol. Clinical studies done by Loma Linda University and New Mexico State University have confirmed the relation between consumption of pecans in daily diet and decrease of bad cholesterol levels.
  • Other Health Facts

    Pecans are packed with energy, supplying 690 kcal in every 100 g of the nut. They are enriched with many wonderful nutrients. Besides vitamin E, the nut also has a good amount of B-complex vitamins as well as minerals like potassium, manganese, magnesium, selenium, zinc, iron and calcium. They help lower the risk of various diseases and take care of your fitness and overall wellbeing. 

Facts about Pecans

Pecan Nuts

Pecans (scientific name Carya illinoinensis) come from the hickory tree, which is originated from North America. Like walnuts, pecans belong to the Juglandaceae family, and their leaves look the same. The nut contains a rich, buttery taste and is often used in Southern desserts including pecan pie and praline.

The shells of pecans are oblong in shape, producing ovoid nuts that are high in fats. The fat-rich content can make them go rancid easily. After harvesting, the nuts can be left in their shells or shelled with a vacuum pressure machine. Pecans are packed for sale, ground to make pecan butter, or pressed for pecan oil. 

Pecan Nutrition Facts and Calories

Nutritional Value of 1 Cup (109 g) Pecan Nuts (Chopped)
Calories 753 kcal
Total Fat 78 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrates 15 g
Dietary Fiber 10 g
Sugars 4 g
Protein 10 g


Pecan Recipe

Chili Cheese Log with Pecans Recipe

  • 1 packet chili seasoning
  • 45 ml salsa
  • 450 g cream cheese, softened
  • 120 ml Monterey Jack cheese, shredded
  • 120 ml pecans, chopped

Beat chili seasoning together with salsa and cream cheese. Shape into a log, then covered with Monterey Jack cheese and pecans. Chill to make it firm. Serve. 

Pecan Side Effects

Eating excessive pecans can add some pounds to your body weight. If you are allergic to nuts and pecans, you must avoid consuming them.

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