Pecans are healthy nuts, as they are extremely high in antioxidants. They are used in many vegan, vegetarian, and keto diets as a good source of protein.
Surprisingly, the pecan nut rates in the top 15 foods list by the United States Department of Agriculture (USDA). It has the richest source of nutrients (vitamin E) and minerals (manganese, potassium, calcium, iron, magnesium, copper, zinc, and selenium). Pecans are high in healthy fatty acids.
An unbelievable 80% of US-grown pecans supply the whole world. Pecans are a tree nut, native to North America, and received its name from the Algonquian Native American tribe, meaning “nut too hard to crack by hand”. Read on to learn eight reason why pecans are a good food.
8. Boosts the Immune System
The nutrients in pecans help with nerve conduction, help cells fight infection, and assist the immune system. It is beneficial for anti-aging and contains ellagic acid, which can reduce some cancers.
7. Controls Cardiovascular Disease
Pecans are high in monosaturated fatty acids which are good for heart health. It helps decrease your low-density lipids (LDL), or bad cholesterol ratio, and increase your high-density lipids (HDL), or good cholesterol ratio, which then lowers your risk of stroke and coronary heart disease.
6. Balances Blood Sugar
The pecan has a low glycemic index so it will not spike your blood sugar. They can help with insulin resistance.
5. Boosts Brain Health
Pecans are high in vitamin E and reduce oxidative stress, which can be linked to mental decline, so pecans support the lower risk of Alzheimer’s and dementia. “Pecans are one of the best-known dietary sources of vitamin E and Vitamin B1, or thiamin, which increases energy metabolism”, says dietician Maggie Michalczyk, R.D.
4. Lowers Inflammation
The beta-carotene and vitamin E levels in pecans help lower inflammation. This, in turn, lowers the risk of chronic disease and heart issues.
3. Beneficial Fiber for Weight Loss
Most nuts, including pecans, give you more fiber, making you feel full, so you eat fewer calories. “Pecan is the best nut for the lowest number of carbohydrates and highest in dietary fiber,” says Deborah Malkoff-Cohen, a New York City registered dietician.
2. Pecans are Good for Men’s Prostate
Pecans contain the compound beta-sitosterol, a steroid that may relieve symptoms of benign prostatic hyperplasia (BPH), or an enlarged prostate.
1. How to Best Eat Pecans
Pecans are used in many desserts, like muffins, cookies, and pies. But the healthiest way to eat pecans is on top of yogurt, cereal, oatmeal, and salads.
Pecans, like many other nuts, could cause allergic reactions if you have a sensitivity to nuts. Eat nuts in moderation due to the amount of fat and calories.