Pecans and their benefits

According to, great tasting Georgia PECANS from Southern Nuts are so healthy for you that they are referred to as “super food.” They are filled with multiple healthy nutrients, minerals, and vitamins that are good for you.

A 30-year study by Harvard University found that regular nut eaters were less likely to die of cancer, heart disease or any other health-related cause. Researchers tracked 119,000 men and women. They found that the risk of dying from heart disease dropped 29 percent and the risk of dying of cancer fell 11 percent among those who had nuts seven or more times a week compared with people who never ate them.

Pecans contain around 20 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium and zinc.

These nuts are very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid and vitamin B-6. Together, these vitamins work as co-factors for the enzyme metabolism inside the human body.

They have almost no saturated fat and no trans-fat. So they’re good for your heart health. Nearly 60 percent of the fats in pecans are monounsaturated, and another 30 percent are polyunsaturated. The unsaturated fat in pecans meets new U.S. Food and Drug Administration Dietary Guidelines that recommend Americans keep intake between 20 and 35 percent of calories, with most fats coming from heart-healthy sources like fish, nuts and vegetable oils.

These nuts are rich in monounsaturated fatty acids like oleic acid and are an excellent source of phenolic antioxidants. Pecans helps to decrease total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood.pecans in a bowl

The American Heart Association recognize pecans as heart healthy. These nuts are a fantastic source of many phyto-chemical substances that may contribute to their overall antioxidant activity. These include polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. According to the American Cancer Society, antioxidants are chemicals that block the activity of other chemicals known as free radicals. Free radicals can damage cells. Free radicals also may play a role in heart disease, cancer and other diseases. Research studies suggest that antioxidants like those in pecans help the body remove toxic oxygen-free radicals. This can protect the body from diseases, cancers, as well as infections. Ellagic acid, for example, has the ability to inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons. This can protect the human body from cancers.

Pecans are an excellent source of vitamin-E and are especially rich in gamma-tocopherol, providing about 25 g per 100 g. Vitamin E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cells, mucus membranes and skin by protecting them from harmful oxygen-free radicals.

The nuts are also a rich source of minerals including manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Pecans are an antioxidant.

Studies suggest that a diet high in antioxidants from fruits, nuts and vegetables is associated with a lower risk of cancer. A high antioxidant diet can lower instances of cardiovascular disease. Parkinson’s disease and Alzheimer’s disease also occur less frequently in those who include antioxidants in their diet.

One ounce of pecans provides 10 percent of the Recommended Daily Value (RDV) for fiber.

Pecans are also a natural, high-quality source of protein with very few carbohydrates and no cholesterol.

People with gluten intolerance, a very serious health concern, can enjoy naturally gluten-free pecans. Recipes for gluten-free diets can utilize pecans and pecan meal.

Pecans may help with weight control. When combined with a healthy diet, nuts may help increase metabolism and enhance satiety, making dieters feel full.