It may sound like “nutty” nutrition advice — but eating pecans can help improve your health. The good news is that pecans are loaded with antioxidants and heart-healthy mono-unsaturated fat.
Nuts to You
Studies show that adding pecans to a heart-healthy diet can double the diet’s benefits by reducing overall cholesterol, LDL (bad cholesterol) and raising levels of HDL (good cholesterol) — which helps reduce the risk of developing heart disease.
There’s More
Pecans pack a lot of nutrition into a tiny, flavorful package, including:
- Antioxidants: Substances that may protect your cells from free radicals — unstable molecules that can damage cells, leading to various diseases
- Vitamin E: A vitamin that acts as an antioxidant and is also important in forming red blood cells
- Folic Acid (Folate): A B vitamin that helps your body make and sustain new cells, and that prevents certain birth defects
- Calcium: A mineral that builds strong bones and teeth and helps muscles and blood vessels expand and contract
- Magnesium: A mineral that helps maintain normal muscle and nerve function and heart rhythm
- Phosphorus: A mineral that plays an important role in the growth, maintenance and repair of cells and tissues
- Potassium: An essential mineral for proper functioning of all cells, tissues and organs
- Zinc: A trace mineral the immune system needs to function properly
- Omega-3 Fatty Acids: Essential fatty acids that play a role in brain function
Pecans and Weight
It’s true that pecans and other nuts are fairly high in calories. You don’t have to eat a lot of pecans or other nuts to get the health benefits — especially when you eat them instead of foods high in saturated fat. To avoid adding unnecessary fat and sodium, eat them raw or roasted without oil, butter or salt. Roasting does not affect nutritional content.
Storage
Pecans in the shell can be stored tightly wrapped for up to six months. Shelled pecans in an airtight container will stay fresh in the refrigerator up to three months, and in the freezer up to six months.
Easy Ways to Go Nuts With Pecans
- Add roasted pecans to salads
- Substitute pecans for meat in casseroles (1/2 ounce of pecans = 1 ounce of meat)
- Top cereal or oatmeal with chopped pecans
- Grind pecans and use as a coating for baked fish or chicken
- Mix roasted pecans with raisins or dried fruit for a healthier “trail mix”
- Fold chopped, toasted pecans into pancake or waffle batter
