These Pecan Health Benefits Will Leave You Wanting More

Of course, you’ve probably heard before that tree nuts are a healthy snack. Well, it’s we’re here to tell you that it’s completely true. Tree nuts are chock full of good fats, vitamins, and other nutritional boosters. And yet, one tree nut stands out above all others. Head held high; it is the pecan that has exceptionally more health benefits than its neighbors on the tree nut family tree.  

That’s right. There’s a reason we love pecans so much. Simply put, they are very good for you. We’re all used to pecans in cakes, pies, and other dishes that satisfy our sweet tooth, but they’re also great in salads, used with various proteins, and added to granola or other snacks. But they are also great just as a snack on their own!

The fact is, with just one gram of sugar in 3 ounces of pecans, whether in a tasty addition or as a standalone snack, you won’t have to feel guilty indulging. You would be better off, from a health perspective, using pecans in all your meals or for snacking purposes for the many health benefits they provide!

Pecan Health Benefit One: They’re Rich in Antioxidants

Out of all nuts, pecans have some of the highest antioxidant capacity. Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. That may sound like a mouthful, but it means that pecans are a phenomenal option to potentially help decrease the risk of cancer, heart, and other debilitating neurological diseases.

Pecans are particularly high in one antioxidant, a form of Vitamin E called gamma-Tocopherol. This unique antioxidant is abundant in pecans. One study found after doubling this gamma-Tocopherol by eating pecans, bad cholesterol in the bloodstream decreased as much as 33%. It’s well-known that consuming a healthy number of nuts, such as pecans, as part of a healthy diet reduces the risk of heart disease.

Pecans also have twice the number of flavonoids as many other types of nuts. Flavonoids are another type of antioxidant. And while flavonoids are present in almonds, cashews and pistachios, and walnuts, pecans pack more of them into one nut than any other. In our bodies, flavonoids help with inflammation and allergies. They have also been shown to help reduce the risk of cancer, asthma, stroke and, again, heart disease. Take note of how healthy for your heat pecans are!

Pecan Health Benefit Two: They’re Filled with Healthy Minerals and Fiber

In some ways, minerals are just important for good health as antioxidants. And in the case of the mighty pecan, the minerals are just as beneficial as the antioxidants. Manganese, for example, helps regulate blood pressure and promotes healthy bones. Well, did you know that pecans provide 60% of the daily value of manganese? That’s right. Just one serving and you have nearly a full daily dose of manganese. This essential mineral also helps to promote cell regeneration and collagen. So, if you’re looking for the fountain of youth, consider eating more pecans!

Plus, pecans provide 38% of your daily copper requirement, which helps your body absorb iron and create red blood cells. Pecans are also a significant source of zinc, which promotes healthy immune function. The presence of both minerals boosts your immunity, energy, focus, and digestion. What’s not to like about that?

One must also consider their daily fiber requirements. And pecans are a great source of fiber. Fiber is most popularly known for helping with digestion, but it also helps lower your body’s bad cholesterol and promotes positive blood sugar levels.  For those trying to maintain or lose weight or lower the risk of diabetes, heart disease, and cancer – the plentiful number of antioxidants, minerals, and fiber might be just what the doctor ordered.  

Pecan Health Benefit Three: They’re Good for Your Brain

Now that you’ve reached this point in the blog, it may not exactly be news to you that pecans are some of the most nutritious foods you can put in your mouth. And a lot of that has to do with the plentiful amount of Vitamin E within them.

Diets high in vitamin E have been linked with lowering risk of Alzheimer's disease and dementia by up to 25%. Why is this? Because vitamin E and other antioxidants in plant-based foods help reduce oxidative stress caused by inflammation. Inflammation causes problems with the lining of the cells around your brain. By eating more pecans, you are essentially protecting cells and vital organ tissue, from your nervous system to your brain.

Salt in moderation is fine. But excess salt can lead to blood pressure problems. High sodium diets have also been linked to increased risk of chronic disease. Fortunately, unsalted pecans are a naturally sodium-free snack, making them ideal for anyone following a lower-sodium diet or cutting back on salty foods. Need something crunchy to nosh on? Or perhaps a crunchy ingredient for your next fantastic recipe? Consider pecans! They can help any recipe retain flavor while offering powerful health benefits.

Have a Heart, Will You?

You may have noticed a theme throughout this article. Pecans are good for your heart. And you could easily make the case that your heart and your brain are the two most important organs in your body. Pecans help your heart because they contain:

·        Unsaturated fats: The mechanism is unknown, but “good” fat in nuts lower bad cholesterol levels.

·        Omega-3 fatty acids: Omega-3 fatty acids are known to reduce the risk of heart attacks and strokes.

·        L-arganine: Nuts are also a source of L-arginine. Some research suggests that L-arginine may lower blood pressure, improve cholesterol, and improve overall blood vessel health.

If you haven’t noticed, pecans are good for your heart and your overall cardiovascular health. We rely on these internal systems to survive, and pecans play a critical role in keeping them healthy. Eat more pecans and realize the important health benefits you have been working towards for a long time!

The Case for Phytonutrients

Have you ever heard of phytonutrients? Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals. "Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats.

Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that pecans contain. Still, they have beneficial properties. When you eat or drink phytonutrients, they may help prevent disease and keep your body working properly. Some research has shown this is due to the complex reaction phytonutrient molecules have when they interact with our cells.

The fact is phytonutrients are good for your health. More than 25,000 phytonutrients are found in plant foods. Even better, pecans are rich in phytonutrients, plant-based compounds that have powerful antioxidant benefits.

But Wait, That’s Not All

We’ve touched on three fantastic uses for pecans, whether as snacks or as additions to meals. We’ve also talked about the health benefits of pecans. But we did not even touch on all of them! Being low in salt is great, but pecans are also surprisingly low in sugar.

Pecans are naturally low in sugar. But not only do they contain very little sugar, but pecans may also help improve blood sugar levels overall. According to some studies, they do this by slowing down the rate of absorption from the bloodstream into peripheral tissues. This helps maintain energy levels and prevent blood sugar spikes.

Obviously, we’re just thrilled that pecans are not only healthy but also quite delicious. These powerhouse seeds are packed with health benefits and a great taste. Make a mental note: Next time you’re searching the pantry for a healthy snack or trying to get creative on your next weekly meal plan, make sure you’ve stocked up on the finest pecans. Trust us, your health will thank you.