Sweet but with a mild bitterness, pecans make for a tantalizing addition to dessert pies, green salads and grain bowls. What’s more, these tree nuts are brimming with vitamins, minerals, antioxidants and beneficial fats, all of which contribute to better overall health.

The many health benefits of pecans

The health benefits of pecans are just as striking as their unique flavor profile. These benefits include:

• Supports heart health – Pecans are an excellent source of calcium, magnesium and potassium, which help lower blood pressure. Pecans are also chock-full of monounsaturated fats, which are associated with lower cholesterol levels. High blood pressure and high cholesterol are risk factors for heart disease.
• Fortifies immunity – Pecans give you zinc, manganese and vitamin A. These essential nutrients boost your immune system so that you’re less likely to catch infections or develop diseases.
• Boosts digestion – The fiber in pecans keeps food moving along the intestines to prevent constipation. Fiber also feeds the bacteria in your gut that protects you from gastrointestinal disorders.
• Detoxifies – Pecans’ high fiber content also supports the body’s natural detoxification process, which is carried out by your liver and kidneys. These organs work to flush out toxins and waste products that lead to the appearance of dull, dry and unhealthy skin.
• Fights inflammation – Magnesium, vitamin E and omega-3 fatty acids in pecans help combat chronic inflammation. Therefore, regularly eating pecans may help reduce your risk of inflammatory diseases.
• Supports weight loss – Pecans are rich in essential B vitamins, which are known to boost metabolism. This means your body is able to burn more calories at rest and during activities, resulting in more weight lost. Therefore, pecans can help with weight management in the long term.
• Stimulates hair growth – Pecans contain an amino acid called L-arginine, which increases blood flow to the scalp. Increased blood flow is linked to hair growth, as well as reduced hair loss.
• Protects against cancer – Ellagic acid, an antioxidant found in pecans, is associated with a lower risk of certain cancers, including those of the breasts and colon.
• Prevents premature aging – Powerful antioxidants in pecans help combat unstable molecules called free radicals, which can cause oxidative stress. Prolonged oxidative stress can damage our cells, proteins and DNA. Over time, this sort of damage accumulates and causes us to experience aging.

Healthy pecan recipes

Pecans are versatile foods that take center stage in holiday pies, cheese boards and gift baskets. Make the most of pecans this season by making nut butter for your holiday creations or try some festive spiced pecans!

Easy homemade pecan butter

Step aside, peanuts. This holiday season is all about pecans. Smooth, creamy and versatile, this pecan butter is great for snacking. But you can also try it on pies, grilled vegetables or baked potatoes.

Ingredients for 1 serving:

• 2 cups pecans
• Sea salt
• Ground cinnamon

Preparation:

1. In a large skillet, toast the pecans over medium heat for 4–8 minutes or until fragrant.
2. Using a food processor or a blender, pulse the pecans until smooth. Do not let the mixture get too hot as this can cause the natural oils to separate. Stop in intervals if needed.
3. Season the butter to taste with sea salt and ground cinnamon, then pour it into a small jar. Store the nut butter in the refrigerator. It should keep for at least a month.

Holiday spiced pecans

Spiced pecans can be a tasty holiday treat for you or a delicious gift for friends and family. You may also serve these as an appetizer.

Ingredients for 12 serving:

• 3 cups halved pecans
• 1/3 cup honey
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cardamom

Preparation:

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.
2. In a large bowl, mix all of the ingredients. Spread them on the lined baking sheet.
3. Bake for 10–15 minutes or until toasted. Stir the nuts every 5 minutes to prevent sticking.
4. Set aside to cool. Break pecans that stuck together. Place in an airtight container and refrigerate.

Pecans are nutrient powerhouses that make for a scrumptious, low-carb snack or an ingredient in all kinds of recipes. To reap the nutritional benefits of pecans, eat more pecans as part of a balanced diet.

Sources:

Food.NDTV.com

CookieAndKate.com

TheRealFoodRDs.com