Benefits of Eating Pecans as Part of Diet

With their crunchy texture, contoured structure, natural sweetness, and buttery flavor, Pecan nuts are a satisfying and tasty snack. Although pricey, shelled pecans are most sought after for their high nutrient content and versatility. 

During the holiday season, pecan pies are a hot favorite. These crunchy nuts pair beautifully with salads and peppers and are often used as a decorative element on baked delicacies. 

Besides looking pretty, pecan nuts contain high levels of antioxidants. They are loaded with minerals and vitamins like potassium, magnesium, calcium, zinc, iron, and manganese. Raw pecans are low in carbohydrates, sodium, and cholesterol-free.

Health Benefits

Including shelled pecans in your diet is recommended as it benefits your health in the following ways:

Keeps Your Heart Healthy

The monounsaturated fats in pecans reduce the risk of falling prey to heart diseases. Incorporating a handful of these nuts into your diet increases good cholesterol and lowers bad cholesterol, which in turn prevents strokes. 

Manages Diabetes

Snacking on nuts when hungry is immensely satisfying. In addition, it also keeps you away from high-carb foods and ensures your blood sugar remains in control. As an extra benefit, the low glycemic index of pecan nuts ensures it does not cause your blood sugar to spike, thus making it an excellent snack even for people suffering from diabetes.

When included in the same meal, it may even offset the effects that higher glycemic foods have on your system, thus helping manage diabetes. 

Improves Digestion

The fiber content in pecan nuts facilitates regular bowel movements and promotes colon health. Consuming pecan nuts reduces the risk of developing colitis and hemorrhoids. 

Boasts of Anti-Inflammatory Properties

Since pecans are rich in magnesium, an increased intake of this mineral reduces your risk of contracting inflammatory ailments. By reducing inflammation in your arterial walls, you keep arthritis, cardiovascular, and Alzheimer’s diseases at bay. The Omega-3 fat content in pecans also helps ease your arthritic pain.

Improves Skin Appearance

Toxins within your body often result in excess oil, dullness, and skin breakouts. The fiber component in pecans aids in eliminating the waste and toxins present in your system. These nuts also contain zinc and vitamin A, which improve your skin’s appearance. 

Boosts Immunity

Being a rich source of manganese, pecans assist your brain function and nerve conduction—intake of this trace mineral and potent antioxidant safeguards your nerve cells and rules out free-radical damage. Manganese thus boosts your immunity by protecting your body from infectious diseases.

Stimulates Hair Growth

Considering these nuts are a recommended source of iron, they combat anemia and hair loss. Healthy hair growth demands strong roots, and the consumption of pecans stimulates this essential growth on your scalp. 

Attempt to consume pecans in their natural form instead of gorging on the ones sold as pre-packaged snacks coated in sugar and unhealthy oils. Read packaging labels closely so you can choose your crunchy nuts wisely. Even though pecans have healthy fats, you should watch your portion sizes to keep the calorie levels low. 

Indulge in healthy, fresh, and wholesome food products thoughtfully grown on a family farm and supplied to you in their authentic state.