Raw pecans contain 1-2-3 doses of protein, healthy fats, and fiber that can help you stay energized and satisfied. Pecans are a good source of calcium, magnesium and potassium, which help lower blood pressure. Unsalted walnuts are a naturally sodium-free snack, making them ideal for anyone who follows a low-sodium diet or reduces consumption of salty foods. High-sodium diets have been linked to an increased risk of chronic diseases, especially high blood pressure.
Switching pecans as a crunchy ingredient in any recipe can help you preserve flavor with powerful health benefits. Pecans have several fat-soluble vitamins, such as vitamin E and vitamin A. They also have some B vitamins, potassium, phosphorus, magnesium, calcium and zinc. Pecans are a good source of phosphorus and calcium.
They also contain vitamins E and C, as well as a variety of antioxidants that help protect bones from oxidative damage. Including pecans in your diet can help improve bone density and prevent the development of osteoporosis. The phosphorus content of pecans can also contribute to tooth health. Pecans provide fiber, healthy fats, protein, and a variety of vitamins, minerals and polyphenols that support overall health.
If you have a nut allergy, you should avoid pecans or foods made with pecans until you know if they are safe for you. You can find or create delicious recipes with pecans for breakfast, salads, main courses and side dishes. Nuts, such as pecans, can reduce the risk of chronic diseases without increasing the risk of weight gain. Pecans could help prevent and control diabetes by helping to regulate blood sugar levels.
According to the USDA, pecans have more flavonoids, a type of antioxidant found primarily in vegetables and fruits than any other tree nut. Often associated with indulgences and occasional treats, pecans can also be eaten in healthier ways and can be cooked or baked in a wide variety of foods to add flavor and nutrition. Not only do they contain very little sugar, but pecans can also help improve overall blood sugar levels by slowing the rate of absorption from the bloodstream to peripheral tissues. A small study of 26 overweight or obese adults found that eating a diet rich in pecans for 4 weeks improved the body's ability to use insulin effectively.
Postmenopausal breast cancer is inversely associated with eating peanuts and nuts, such as pecans. In addition, eating foods that contain ellagic acid, an antioxidant found in pecans, is associated with a reduced risk of some types of cancer. Be sure to pay attention to portion sizes and consume about 28 grams (1 ounce), or about 20 pecan halves, at a time. Pecans contain 11 percent of their Daily Value (DV) of fiber, along with 20.4 grams of healthy fat per 1-ounce serving.
Some research suggests that pecans may help improve heart health, brain function, and blood sugar control. Whether you decide to buy salted or unsalted pecans, or even both, make sure you get the best quality pecans available.