When it comes to nuts, don’t pick on the pecan for its hard-to-crack shell; what lies within is a bundle of cholesterol-lowering, antioxidant-promoting nutritional benefits in the sweet, soft, crunch of a nut. The health-promoting phenolic compounds may not negate the effects of piling up a plate of rich pecan pie at Thanksgiving, but if pie is the game, at least pecans add a bevvy of beneficial nutrients to the decadent dessert. Pecans are arguably delicious on their own as a sweet, nutritious snack with a fatty acid profile that makes hearts sing, or at least helps them beat a little healthier.
Pecans for Heart Health
More and more studies have found that diets rich in nuts can boost heart health and support healthy blood lipid profiles. Pecans are no exception, as one study found pecan-rich diets to lower LDL and triglyceride levels while raising HDL levels in adult human subjects, compared to a control group that consumed a diet without pecans. From the study, researchers concluded that pecans, due to their high monounsaturated fatty acid content, can be recommended as part of a heart-healthy diet. (Source)
Pecans for Antioxidants
Speaking of LDL levels, one study analyzed the effects of bioactive pecan compounds on LDL oxidation, triglycerides, catechins (flavanols) and tocopherol concentration following consumption of meals. Three diet types of whole pecans, blended pecans, and an isocaloric meal not containing pecans were tested on three different human subject groups. Oxidized LDL levels and triglyceride ratios decreased, while tocopherol and catechin levels increased in the groups who consumed the whole and blended pecan diets compared to the non-pecan diet group. It was concluded from the results that the bioactive components of pecans play a crucial role in antioxidant defenses. (Source)
Pecans for Inflammation
Pecan shells usually get tossed aside to get to the nutmeat inside, but one study actually found pecan shells to have anti-inflammatory benefits. Researchers administered pecan shell extract to mice and found it to alleviate pain and swelling due to the flavanol the extract produced, showing that pecan shells could potentially be put to use as an anti-inflammatory. (Source)
Pecans for Liver Health
Pecan shells have also been found to have protective effects on the liver. One study evaluated the phytochemical and antioxidant activity of pecan shell extract on rats with liver damage. Pecan extract treatment prevented lipid peroxidation and other oxidative damage in the rat livers, thus indicating the potential of pecan shells in treating liver disease. (Source)
NUTRITIONAL PROFILE
Pecans, 1 ounce (28g)
Calories: 193
Total Fat: 20g
Total Carbohydrate: 4g
Dietary Fiber: 3g
Sugars: 1g
Protein: 3g
Vitamin E: 2% Daily Value
Thiamin: 12% DV
Riboflavin: 2% DV
Niacin: 2% DV
Vitamin B6: 3% DV
Calcium: 2% DV
Iron: 4% DV
Magnesium: 8%
Phosphorous: 8%
Potassium: 3%
Zinc: 8%
Copper: 17%
Manganese: 63%
Selenium: 2%
Total Omega-3 fatty acids: 276mg
Total Omega-6 fatty acids: 5777mg
Thanks for sharing an article about the health benefits of pecans. It’s interesting to learn that a study found pecan-rich diets to lower LDL and triglyceride levels while raising HDL levels that can be recommended as part of a healthy-heart diet. My family has a history of heart problems, so I want to make sure that my children consume food that is good for the heart. It’s great that this kind of nut has its health benefits. I will make sure to add pecans to my grocery list.