Pecans are typically enjoyed on Thanksgiving in the form of pecan pie. But these tasty nuts ought to be enjoyed throughout the year. Rich in essential vitamins, minerals and potent antioxidants, pecans are a nutrient powerhouse that ought to be part of your daily routine.

Plus, pecans are low in carbohydrates and contain zero sodium and cholesterol. With their rich buttery texture, natural sweetness and satisfying crunch, pecans also make a delicious and enjoyable snack on their own. Plus, they are versatile ingredients you can make almost anything with, from sweet desserts to savory main dishes.

Without further ado, here are eight reasons to eat pecans:

1. Pecans provide nutrients.

Pecans are rich in many essential vitamins and minerals, as well as antioxidants and healthy fats.

A 30-gram serving (19 pecan halves) of raw pecans contains the following:

• Calories: 196
• Dietary fiber: 10 percent of the Daily Value (DV)
• Fat: 26 percent of the DV
• Protein: 5 percent of the DV
• Manganese: 55 percent of the DV
• Copper: 38 percent of the DV
• Zinc: 12 percent of the DV
• Phosphorus: 11 percent of the DV
• Magnesium: 9 percent of the DV

2. Pecans fortify immunity.

Pecans are rich in immune-boosting nutrients, such as zinc and manganese. Zinc is crucial for healthy immune cell development and function, which is why diets containing zinc-rich foods are linked to a lower risk of diseases. Manganese, on the other hand, has antioxidant properties and helps ward off infections and diseases.

Plus, pecans contain ellagic acid, an antioxidant thought to protect against certain cancers.

3. Pecans provide flavonoids.

Pecans contain more flavonoids – a type of antioxidant usually found in fruits and vegetables – than any other tree nut. Previous studies indicate that people who regularly eat foods high in flavonoids are less likely to develop chronic diseases.

4. Pecans support heart health.

Like many nuts, pecans are high in fats. Luckily, the vast majority of those fats are poly- and monounsaturated fatty acids. Monounsaturated fatty acids are especially good for your heart because they help lower levels of low-density lipoprotein (LDL).

LDL is also known as “bad” cholesterol because it collects in the walls of your blood vessels, raising your risk of a heart attack or stroke.

5. Pecans help control blood sugar.

Pecans may help control your blood sugar levels because they contain soluble fiber. This type of fiber works by slowing the absorption of sugar into your bloodstream, thereby preventing blood sugar spikes.

Pecans also provide a more stable source of energy because they absorb sugar more slowly. If you need an energy boost during the day, opt for pecans instead of a sugary treat or another cup of coffee.

6. Pecans may help prevent dementia.

Here’s another good reason to snack on pecans: they may help prevent dementia. Dementia isn’t an actual brain disease. Instead, it refers to symptoms of disorders that affect memory and other key cognitive functions.

Pecans can help ward off dementia because of their vitamin E content. Diets high in vitamin E have been shown to lower the risk of dementia by up to 25 percent. That’s because vitamin E protects brain cells from oxidative stress, which plays a crucial role in the onset of degenerative brain diseases like Alzheimer’s disease.

7. Pecans aid in weight loss.

Eating pecans alone won’t lead to weight loss. But combined with a balanced diet, pecans can make it easier for you to maintain a healthy weight. That’s because oleic acid, a fatty acid in pecans, prolongs the feeling of fullness between meals.

As a result, you may feel less inclined to indulge your cravings or overeat during meals. Just make sure to mind your portion sizes when eating pecans. After all, pecans are still a high-calorie food.

8. Pecans are versatile.

Pecans are a versatile food you can use alongside sweet and savory ingredients. On their own, raw pecans are a tasty, salt-free snack. They’re perfect if you’re looking to cut back on salty foods or if you’re on a low-sodium diet. You can also use pecans to add texture to any savory dish.

Additionally, you can pair pecans with fruits, especially apples, pears and kiwis. In the morning, try blending a handful of pecans into your breakfast smoothie. You can also sprinkle them over oatmeal, yogurt and cereal.

How to incorporate pecans into your diet

Pecans are brown, edible tree-nuts known for their rich, buttery flavor and texture. They grow on a hickory tree species native to North America and thrive especially well in places where the summers are hot and humid, such as Louisiana, Texas and Georgia. Pecans have a green outer husk that turns brown as they mature.

Pecans are usually sold as pecan halves, but they can also be found with their husks still intact. Pecans are very versatile ingredients and are especially popular to use in pastries and desserts.

You can use pecans to make the following:

• Pie – Pecans are most commonly used as the star ingredient in pecan pie, a traditional American dessert with origins in the South. It is usually served for Thanksgiving and Christmas.
• Candies – Pralines or praline candies are another popular Southern treat made with pecans. Pralines are traditionally made by simmering the pecans in cream and sugar.
• Ice cream – Pecan is a popular flavor of ice cream. Pecan ice cream typically has chopped pecans mixed in for added crunch.
• Baked goods – Because of their naturally sweet flavor, pecans are often used in pastries and baked goods, such as sweet buns, cakes and fudge.
• Salads – Chopped pecans add texture to salad bowls. Pecans pair well with sweet flavors, which is why they are especially popular in salads with sweet, tangy fruits like strawberries and cherries.
• Gluten-free bread crumbs – Pecans are a healthy, gluten-free alternative to bread crumbs. Use finely chopped pecans to bread chicken or fish for a crispy, outer layer.

Pecans are a nutrient powerhouse linked to several impressive health benefits. Reap the nutritional benefits of pecan nuts by enjoying them raw as a tasty, salt-free snack or incorporating them into your go-to recipes.

Sources:

GoodHousekeeping.com

NutritionValue.org

MasterClass.com