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Pecan, (Carya illinoinensis), nut and tree of the walnut family (Juglandaceae) native to temperate North America. Rich and distinctive in flavour and texture, the pecan has one of the highest fat contents of any vegetable product and a caloric value close to that of butter.

Benefits

Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure.
Pecans also contain Omega-3 fats, which can help ease the pain of arthritis by reducing inflammation. The magnesium, calcium, fiber, vitamin E, and zinc in pecans also give the nuts anti-inflammatory properties.
pecan nuts are fiber-packed, they promote colon health and facilitate regular bowel movements. Pecan nuts prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.
Pecan nuts protect the human body from cancer due to the anti-proliferative properties of ellagic acid which inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons. They contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer.
Pecan nuts are an excellent source of vitamin-E, vitamin-A, zinc, folate and phosphorous which play an important role in maintaining good skin.
The toxins inside your body cause breakouts, dullness and excess oil. Pecans are packed with fiber and aid in eliminating these toxins and waste from the body, thereby improving the appearance of your skin.
Pecan nuts contain numerous antioxidants including ellagic acid, vitamin A and vitamin E which fight and eliminate the free radicals responsible for causing premature skin aging. Thus, pecans can prevent the occurrence of fine lines, wrinkles and pigmentation.
Pecans are an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair. L-arginine helps increase flexibility of the artery walls and makes them less prone to blood clots.
Lack of iron in the body leads to anemia which is one of the common causes of hair loss. But pecans are a good source of iron and hence, combat hair loss.

Side Effects

Despite the long list of benefits associated with eating pecans, you still need to watch your portions because they are high in calories. So, consuming many of these nuts may result in a calorie surplus, leading to unwanted weight gain.
Similarly, if you eat too many pecans you may become bloated or have gas and digestive issues. These occur from various compounds found generally in nuts like phytates. You may also experience diarrhea, vomiting, and dizziness if you overeat these nuts for a short duration.

How to Consume

Pecans are easy to add to your eating plan; simply grab a handful! With antioxidants as well as a tender texture, rich buttery flavor and gentle crunch, pecans make an ideal snack choice for everyone.

We also love how diverse it can be as an ingredient. As I’m sure you know, pecans can be much more than just a quick snack. You can also use them:

As the perfect topping to any salad.
As a way to take your chicken, fish or pork to the next level by baking them with an amazing “pecan crust”.
In breakfast dishes, like whole-grain muffins, pancakes and danishes.
In homemade pies, casseroles, cookies or other treats for your dinner table. Whether sweet or savory, the pecan always comes through.

Nutritional Facts

One ounce (28 grams) of pecans contains the following nutrients:

Calories: 196
Protein: 2.5 grams
Fat: 20.5 grams
Carbs: 4 grams
Fiber: 2.7 grams
Copper: 38% of the Daily Value (DV)
Thiamine (vitamin B1): 16% of the DV
Zinc: 12% of the DV
Magnesium: 8% of the DV
Phosphorus: 6% of the DV
Iron: 4% of the DV