The nut can be found in hundreds of different varieties, and can be enjoyed fresh, roasted, or added in various recipes. This nuts, like the fruit of all other members of the hickory genus, are not true nuts but botanically fruits. They come in various sizes such as mammoth, extra-large, large, medium, small and midget. They are also widely used in confectionery as an addition to biscuits, sweets, and cakes. Pecan nut butter is a popular spread for bread, toast etc.
Nutrition Facts About Pecans
Amount Per 100 grams
Calories 690
Total Fat 72 g
Saturated fat 6 g
Polyunsaturated fat 22 g
Monounsaturated fat 41 g
Potassium 410 mg
Total Carbohydrate 14 g
Dietary fiber 10 g
Sugar 4 g
Protein 9 g
Vitamin A 1%
Vitamin C 1%
Calcium 7%
Iron 13%
Vitamin B-6 10%
Magnesium 30%
Calories 690
Total Fat 72 g
Saturated fat 6 g
Polyunsaturated fat 22 g
Monounsaturated fat 41 g
Potassium 410 mg
Total Carbohydrate 14 g
Dietary fiber 10 g
Sugar 4 g
Protein 9 g
Vitamin A 1%
Vitamin C 1%
Calcium 7%
Iron 13%
Vitamin B-6 10%
Magnesium 30%
Health Benefits of Pecans
Rich Source of Vitamins and Minerals
The nuts are very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. The nuts are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Anti-aging Benefits
Pecan contains numerous antioxidants including ellagic acid, vitamin A, and vitamin E. These antioxidants fight and eliminate the free radicals which are responsible for causing premature skin aging.
Cardiovascular Health Benefits
Pecans are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease and preventing some forms of cancer. It also contains monounsaturated fats like oleic acid along with phenolic antioxidants that are healthy for your heart and help prevent coronary artery disease and strokes.
Reduced Blood Pressure
Magnesium has also been shown to help lower blood pressure. Again, pecans are rich in magnesium.
Strengthens the Immune System
As they are rich in manganese which is a trace mineral and a powerful antioxidant, it helps boost your immunity and protects your nerve cells from free-radical damage. Adequate intake of manganese is vital for nerve conduction and brain function.
Reduces the Risk of Breast Cancer
Pecans contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer.
Stimulates Hair Growth
Pecan is an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair.
Promoting Digestive Health
Fiber is essential for promoting colon health and paving way for regular bowel movements. The fiber found in pecans help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency.
Prevents Skin Problems
The outside appearance of our skin depends upon how we treat it from the inside. Thus, adequate nutrition is inevitable for maintaining a healthy skin and preventing skin problems. It aids in the elimination of toxins and waste from the body, thereby improving the appearance of your skin.
Prevents Hair Loss
Anemia is one of the common causes of hair loss. It is caused by iron deficiency in the blood. Pecans, being a good source of iron, can be included in your diet to improve your blood iron levels and hence, combat hair loss.
