Pecans – A Delicious Nut packed with Goodness
Pecans look rather like walnuts but do not have the walnut’s slightly bitter taste. Their wonderfully rich, sweet flavour makes them ideal for a variety of delicious puddings enjoyed at Christmas and Thanksgiving, e.g. that all-time favourite, pecan pie.
Nutrients are based on 100 grams
- Calories: 660 kcal
- Protein: 6.66 grams
- Carbohydrates: 16.66 grams
- Fibre: 7.66 grams
- Fat Saturated: 5.33 grams
- Fat Mono unsaturated: 42 grams
- Fat Polyunsaturated: 16.66 grams
- Calcium: 36.66 milligrams
- Phosphorus: 290 milligrams
- Potassium: 390 milligrams
- Zinc: 5.33 milligrams
- Iron: 2 milligrams
- Magnesium: 126.66 milligrams
- Vitamin A: 13.33 micrograms
- Vitamin B1: 0.833 milligrams
- Vitamin B2: 0.133 milligrams
- Vitamin B3: 1 milligram
- Vitamin B6: 0.2 milligrams
- Vitamin C: 3.33 milligrams
- Vitamin E: 3.066 micrograms
- Folate (folic acid): 40 micrograms
(Excellent for your healthy fats – Beeble)
Cholesterol free and full of protein
Pecans, like all nuts, are really good for you and do not contain cholesterol. In fact according to some research they may well help to reduce cholesterol levels and so protect against the risk of heart disease. They are also an excellent source of protein which makes up 16% of their total content.
Same fatty acid as olives
Pecans also contain oleic acid, the fatty acid that is also found in olive oil which is high in mono-unsaturated acids and anti-oxidants: it controls the bad cholesterol and helps to raise the levels of good cholesterol. Also, according to research at Northwestern University in Chicago, oleic acid appears to be able to stop the activity of the gene in cells thought to trigger breast cancer.
High in anti-oxidants …
Pecans, hazlenuts and walnuts have the highest levels of anti-oxidants found in nuts (e.g. vitamin E and selenium) which help protect the body against disease, in particular heart disease, cancer and diabetes. The type of vitamin E found in pecans has been shown to destroy prostate cancer cells, while leaving the healthy cells unaffected.
… potassium, magnesium and zinc
Pecans contain a variety of health-promoting vitamins and minerals including potassium which helps to lower blood pressure and lessen the likelihood of heart attacks and strokes. They also contain magnesium which is good for effective brain function and helps mood disorders. Zinc is needed by the body to make insulin (the hormone that regulates your glucose levels), it also rids the body of harmful toxins and helps maintain a healthy immune system. Zinc is also important for male fertility due to the high levels of zinc present in sperm.
All nuts are excellent sources of energy, so eat a few as a tasty snack instead of sweets or chocolate, but not too many: 1 – 2 ounces a day as part of a healthy diet.
For further information on pecans see:
December 18th, 2008 at 12:38 am
Yet another excellent article. Nuts have multiple health benefits and really are a great snack. However, it’s so hard to just snack on them as they are very moreish. I keep going back for more.