You’ve probably heard before that nuts are a healthy snack - full of good fats, vitamins and other nutritional boosters, but did you know that the health benefits of a pecan are exceptionally more than its nutty neighbors?
That’s right. Our favorite tree nut is good for you. Very good. While we still love pecans in cakes, pies and other dishes that satisfy our sweet tooth, we’re equally as excited to add them to healthy salads, on top of chicken, in granola snacks and so much more. With just one gram of sugar in 3 ounces of pecans, a tasty addition doesn’t have to come with the guilt. In fact, we encourage using pecans in all of your meals for their many health benefits.
Pecans are rich in antioxidants
One of the reasons pecans shine is that they rank highest among all nuts and are among the top category of foods that contain the highest antioxidant capacity. 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 neurological diseases.
In particular, one form of Vitamin E, gamma-Tocopherol, is abundant in pecans. A study at Loma Linda University that was published in the January 2011 issue of The Journal of Nutrition found after doubling this gamma-Tocopherol by eating pecans, bad cholesterol in the bloodstream decreased as much as 33%. The FDA has concluded that scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Pecans also have twice the amount of flavonoids, another type of antioxidant, than almonds, cashews and pistachios, and more than seven times the amount of walnuts. In our bodies, these flavonoids help with inflammation and allergies, reducing the risk of cancer, asthma, stroke and, again, heart disease. Were you aware of just how great pecans are for your heart?
Pecans are full of health-boosting minerals
The minerals found in pecans are just as beneficial as the antioxidants. Manganese, for example, helps regulate blood pressure and promotes healthy bones. Pecans provide 60% of the daily value of manganese. It also helps to promote cell regeneration and collagen, making it beneficial for your skin and hair health with anti-aging properties, too.
Plus, pecans provide 40% of the daily value of copper, which helps your body absorb iron and create red blood cells, and a significant amount of zinc. The presence of both of these minerals help boost your immunity, energy, focus, and digestion, which all positively impact your overall health.
Pecans are packed with fiber
Last, but certainly not least; Pecans are a great source of the very important fiber. Fiber is most popularly known for helping with digestion, but it, too, aids in lowering cholesterol and maintaining blood sugar levels. This can lead to losing and/or maintaining weight, lowering the risk of diabetes and heart disease, decreasing inflammation and improving gut health.
In fact, one cup of pecans has about 10 grams of fiber. Daily, at least 21 to 25 grams of fiber is recommended for women, while men should try to eat 30 to 38 grams a day. Just a small amount of pecans gets you one-third to half of the way there!
While we’re thrilled about the simple fact that pecans are delicious - and the excitement of growing farm-fresh Georgia pecans for you for the past 130 years - these powerhouse seeds have so much more going for them than taste alone. 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 from Pearson Farm. Your heart will thank you later.
Pecans are keto-friendly, too!
Go ahead! Dig in. You can include pecans on your keto-friendly list for a healthy low-carb option.
Gluten-free? Pecans are a great choice!
If you’re gluten-free, you’re already cutting out a host of delicious food options. Lucky for you, pecans don’t have to be one of them! These little health nuts are what we like to call our buttery bundles of love and can be a great diet conscious choice for anyone with celiac disease or those with a gluten intolerance.
While pecans vary based on supplier, we’re happy to report that our in-shell pecans are healthy and safe to consume for the gluten-conscious.
Take those pecans to the kitchen
Sure, you can snack on tasty, heart-healthy pecans the natural way or covered in our signature flavors, but we love getting creative with family friendly recipes you can enjoy together at the breakfast, lunch or dinner table.
Allergy Test Kit
Sensitivity to peanuts and tree nuts has families searching for solutions to provide safe alternatives for their loved ones who suffer from those allergies. Our Allergy Test Kit offers a simple way to perform an in-home food challenge with a small sampling of our in-shell pecans.
Skin and Hair Benefits
Contain more antioxidants than any other tree nut
Nut consumption is associated with a reduced risk of cardiovascular disease
One ounce of pecans contains just one gram of sugar
Rank among the top 15 foods with the highest levels of antioxidants according to the USDA