11 Unknown Health Benefits of Pecan Nuts

Nuts are always considered great for health. You will often see your elders telling you to eat a handful to keep diseases away from you.

You all may have eaten many kinds of nuts, but today, we are talking about a special one – pecan nuts. These are native to North America and taste very buttery and sweet.

Even though it is rich in nutrients, there is a lot of discussion around its fat and calorie content, making people wonder whether they are a healthy addition to any diet.

Read this article to know why they may be a good fit for you.

What are Pecan Nuts?

Pecans are nuts grown on hickory tree species and belong to the Southern United States and Northern Mexico regions.

These nuts are the powerhouse of essential nutrients, like vitamins, healthy fats, protein, and fibre. Raw pecans are cholesterol-free, low in carbohydrates, and sodium-free.

They have a very buttery flavour and are eaten as a delicious snack. They look very similar to walnuts but are very different from them.

They are smaller in shape and size, and their colour and texture are also different. However, you can always use them similarly to walnuts.

Nutritional Profile of Pecan Nuts

Let’s look at the nutritional composition of pecan nuts in 100 grams of serving ^[1]:       

Health Benefits of Pecan Nuts

Rich-tasting and delicious pecan nuts are incredibly healthy and offer numerous benefits. That is why they are also called nutrition-packed in a nutshell.  

#1. Digestive Health

Pecans may be an excellent supportive ingredient for your digestive health. It contains fibre that may help regulate your bowel movements.

This dietary fibre may promote healthy digestion. It may also be helpful in managing constipation and improving gut microbiome.

As it is high in fibre, consuming these nuts may help you maintain a healthy gastrointestinal system ^[1].

If you wish to learn more about your digestive health, take this quick 2-minute digestive quotient test.  Designed by Aashirvaad experts, this short test gives a good overview of your digestive health!

#2. Hypertension Management

The low sodium content of pecans and the dietary fibres may promote satiety and aid in preventing obesity, along with magnesium that may mediates vasodilatory effects and may help manage hypertension.

High nut consumption has been linked to a decreased prevalence of hypertension and an inverse relationship between pecan consumption and the risk of hypertension.

The body needs potassium, the primary intracellular cation, for proper cellular activity, vascular tone, or blood pressure.

Given that pecan nuts are high in potassium, observational and clinical research indicates that eating more potassium may assist normal and hypertensive individuals regulate their blood pressure ^[2].

#3. Heart Health

Pecans are an excellent for protein, fibre, zinc, and iron. Eating these nuts may help in reducing your cholesterol levels.

Besides, they also have phytochemicals and healthy fats that may offer cholesterol-reducing benefits to your body.

The level of polyunsaturated and monounsaturated fats is also high in these nuts, which may also be essential for your overall heart health.

Monounsaturated fats may reduce total cholesterol levels, especially bad ones. When the cholesterol levels are managed, it may prevent the buildup of plaques in the blood vessels, preventing the chances of  heart attack and stroke .

It also contains vitamin E, proteins, antioxidants, and thiamine that may help regulate heart functions. These nutrients may also reduce the risk of hypertension ^[3].

Regular consumption of these nuts may also reduce systolic blood pressure. To learn the fibre content of these nuts, check out my meal plan by Aashirvaad.

#4. Immune System

These nuts are also rich in different antioxidants. Your body needs antioxidants to protect itself against inflammation and oxidative stress.

It contains magnesium, a powerful antioxidant that has immense anti-inflammatory properties. Magnesium may help protect the nerve cells from damage caused by free radicals.

Hence, it may help boost immunity and protect your body from infections and diseases. In addition, it also contains vitamin E, which may also protect against cell damage.

Manganese may also help with cell protection. Similarly, copper in them may help with effective nerve functioning and improving immune health.

They also contain phytonutrients that may have powerful antioxidant benefits. Besides, zinc, a crucial mineral, may help with immune cell function and development.

Zinc-rich food may support and boost the immune function,, especially those linked to lifestyle and age ^[4].

#5. Diabetic Health

Regular consumption of these nuts may also help in reducing insulin resistance. It may also improve the functioning of insulin-producing cells and fasting insulin.

It may help in lowering blood glucose levels and help in diabetic management. However, it is best to consult with a dietician about including it in your diet.

Pecans are also low on carbohydrates and glycemic index and might not cause blood sugar spikes ^[5].

#6. Bone Health

Pecan nuts are an excellent source of manganese, which may help boost your bone health. Pecans also contain calcium, which may help strengthen the bones.

They also have phosphorous that may help in promoting healthy teeth and bones. In addition, this mineral may also help prevent cramping and muscle pain from exercise ^[6].

#7. Weight Management

These nuts have healthy fats that may also help in maintaining a healthy weight. These nuts are a filling source of oleic acid.

The key weight-control mechanisms of pecan are likely to increase satiation and satiety signals and lower metabolisable energy ^[7].

Pecans may also give you a feeling of fullness because of the fibre content and further help manage your cravings ^[8].

#8. Hair Health

Pecan oil is less famous than others for hair care. However, it has many benefits, such as being rich in vitamins, antioxidants, and minerals, which may be good for hair.

Pecans are a rich zinc source, a mineral necessary for cellular division, protein synthesis, and immune system function.

It may help manage hair follicle shrinkage and is essential for the health of hair follicles. It may also facilitate hair follicle recovery.

Pecans are rich in MUFA and PUFA, as well as omega-3 and omega-6 fatty acids, which may aid in follicle proliferation and hair development. Consequently, it might promote hair growth.

Thus, the oil may be great for your scalp, promote hair growth, and manage hair loss. 

#9. Cognitive Health

You may already be aware that nuts are among the healthiest foods, but consider this: Vitamin E-rich diets have been associated with a 25% reduction in the risk of dementia and Alzheimer’s disease.

This is because essential organ tissues like your brain are shielded from oxidative stress and inflammation thanks to the antioxidants included in plant-based diets like vitamin E ^[8]. Pecan nuts, being high in Vitamin E, might support your cognitive health, but it is also important to consider lifestyle modifications to stay mentally fit. Engaging in constructive activities, staying physically active, getting enough sleep, and eating a balanced diet might support your overall cognitive health. ^[8].

#11. Skin Health

You may want to include pecans in your diet if you are looking for young and radiant skin. It contains vitamins A, E, and ellagic acid that may help boost your skin radiance and texture.

The zinc in pecans may also help make your skin healthy and glowing. Vitamin E may also help promote collagen production and protect against oxidative stress.

The fibre in them may also help flush out the toxins that make your skin look old and tired. Besides that, zinc and fatty acids may also provide elasticity and hydration for young-looking skin.

These nuts may also help with acne reduction as they also contain selenium, a potent antioxidant that reduces inflammation and prevents acne^[9].

Since pecans are thought to be an excellent source of omega-3, it has been demonstrated that omega-3 fatty acids may lessen inflammatory acne lesions and diminish follicular occlusion and sebum production.^[9]

How to Store Pecan Nuts?

Shelled pecans must be stored properly to keep them fresh for long. If you want to preserve their golden colour and delicious taste, keep them in a dry and cool place.

You can increase their shelf-life by keeping them in airtight containers in the deep fridge or simply keep them in the refrigerator.

They can also stay fresh at normal room temperature, but just remember to keep the moisture away.

How to Use Pecan Nuts?

Pecans can be used just like any other nuts. You can make its flour and milk or use it while cooking or baking your favourite dish.

The raw ones are simply enjoyed best as a snack. Here are some ways to add them to your diet:

• Salad toppings
• Make a pecan crust and bake your chicken or fish.
• Whole-grain muffins
• Pancakes
• Homemade pies
• Cookies

No Bake Pecan and Apple Energy Bites Recipe

Ingredients:

• Apple – 1
• Lemon juice – 2 or 3 tablespoons
• Oats – ½ cup
• Dried coconut – ½ cup
• Pecans – ½ cup
• Almond butter – ½ cup
• Honey – 4 tablespoons
• Vanilla extract – 1 teaspoon
• Cinnamon powder – 1 teaspoon
• Salt – one pinch

Method:

• Mix honey, almond butter, and vanilla extract in a bowl.
• Take an apple, grate it, and add lemon juice to it.
• Add dried coconut, oats, pecans, cinnamon, and salt in another bowl.
• In the pecan bowl, add almond butter mixture and apple.
• Mix it well and roll the mixture as balls or bars.
• Serve as a healthy snack.

Toasted Coconut and Pecan Burfi

Prep time – 20 mins, serves – 16 pieces

Ingredients:

• Shredded unsweetened coconut – 1 ½ cup
• Pecans – ½ cup
• Condensed milk – 3 tablespoon
• Green cardamoms – 2

Method:

• In a dry, hot pan, roast the coconut.
• Mix in cardamom seeds and keep on stirring.
• Toast the mixture till the coconut is light brown. Once done, keep it aside.
• In the same pan, toast the pecans until they change the aroma.
• Grind this pecan mixture coarsely.
• Mix this mixture with coconut and add condensed milk.
• Knead it until it comes together.
• Pour into a container lined with parchment paper and press it down.
• Keep it refrigerated for 10 minutes.
• Once done, cut into the desired shape and serve.

Side Effects of Eating Pecans?

These nuts have more calories when compared to other nuts. Hence, you may want to control your portion size while eating these nuts.

You may also want to avoid these nuts if you have a tree nuts allergy. You can have a reaction if you have an allergy to even one kind of tree nut.

These allergic reactions may range from mild to even life-threatening, including anaphylaxis. You must check with your doctor to rule out any possible pecan allergy.

Pecan Nuts – Bottom Line

Even though pecans may look very similar to walnuts, there is a lot of difference between the two in terms of appearance and nutrition profile.

These are highly nutritious nuts that are small and sweet and contain a good amount of monounsaturated fats, fibre, and vitamin E, Zinc, and Calcium.

You may want to add them to your diet and get the maximum health advantages.

Frequently Asked Questions