An ancient 'superfood' sent from heaven
If you're already a fan of nuts, you've probably come across pecans plenty of times. To be enjoyed on their own as an on-the-go snack, or as part of a pecan pie as an indulgent dessert, and so much more, pecans can fill many roles in a balanced diet. Lucky for us, these tree nuts are not only delicious, but they're also great for our health, too.
Ready to go nuts for pecans? Check out this gallery to learn all about them.
It’s no great secret that if you’re looking for a healthy and delicious snack, you could do a lot worse than a handful of unsalted nuts.
In fact, a single ounce of pecans (around 19 halves) includes roughly three grams of fiber, three grams of protein, and 20 grams of (mostly) unsaturated fats.
Pecans are also great for your immune system. Firstly, they are an ideal source of phytonutrients, a plant-based compound with powerful antioxidant properties.
They are also an important source of zinc, a mineral that is crucial for immune cell development and function. Indeed, diets high in zinc are linked with a reduced risk of many diseases.
According to the USDA, pecans contain more flavonoids than any other tree nut. Research shows that a diet high in flavonoids helps prevent certain chronic diseases, such as diabetes.
Furthermore, there was a study in 2016 that showed there may be a link between a high-flavonoid diet and weight maintenance.
Pecans are also great for heart health: they contain high levels of monounsaturated fatty acids, which in turn have been linked with improving cholesterol levels.
Pecans provide us with plenty of beta carotene and vitamin E, too. Both of these mitigate the effects of chronic inflammation and therefore protect our cells from damage.
Pecans are very low in sugar, and they may even help to improve overall blood sugar levels by reducing the rate of absorption from the bloodstream into peripheral tissues.
This helps our bodies maintain energy levels and prevent harmful blood sugar spikes that only lead to crashes down the line.
As mentioned earlier, pecans, along with other nuts, are high in vitamin E. This not only makes them good for our hearts, but also for our brains.
Indeed, diets high in vitamin E have been shown to reduce the risk of developing Alzheimer’s disease and dementia by up to 25%.
It’s important to avoid vitamin E supplements, however, since studies have shown that in too high doses, these can actually have the opposite effect.
They may be high in fat, but nuts can actually promote weight loss and maintenance. This is because they are a great source of oleic acid.
Oleic acid is a ‘better for you fat’ that keeps you feeling full, while at the same time boosting heart health. A handful of pecans is a great snack to have with you on the go.
Pecans are a crucial source of manganese and copper, two minerals that benefit our health in a number of ways, including by helping to reduce the risk of heart disease.
Studies have also indicated that pecans show promise when it comes to preventing high blood pressure.
Last but not least, pecans make a great salt-free substitute for anyone trying to cut back on salty foods.
As we all well know, diets high in sodium have been linked to an increased risk of chronic diseases, and unsalted nuts, such as pecans, are naturally sodium-free.
A classic dessert to be enjoyed by the whole family, pecan pie is a standalone sweet, or one that can be accompanied by a smooth maple cream.
Sticking with the sweet pecan dishes for now, another great recipe is coffee and pecan squares.
Baked in a tray and simple to make, coffee and pecan squares are made to be enjoyed with a cup of afternoon tea or coffee.
While you may be more used to seeing pecans in desserts, they definitely have a place in savory dishes, too.
To put a twist on your tired old pasta recipe, for example, why not try tossing in some squash, spinach, and pecan halves?
For a light lunch, why not enjoy a salad made with roasted beetroot, plum, and pecans?
See also: Decadent desserts that are healthier than you think
Go nuts for pecans! Health benefits and everyday uses
Make the most of this versatile nut
FOOD Nut family
If you're already a fan of nuts, you've probably come across pecans plenty of times. To be enjoyed on their own as an on-the-go snack, or as part of a pecan pie as an indulgent dessert, and so much more, pecans can fill many roles in a balanced diet. Lucky for us, these tree nuts are not only delicious, but they're also great for our health, too.
Ready to go nuts for pecans? Check out this gallery to learn all about them.