What Vitamins Are in Pecans? [NUTRITION FACTS]

what vitamins are in pecan nuts

This miraculous little pecan – a foodstuff is chock-full of goodness and vitamins in this article, we will dive deep into all the benefits these pecan nuts have to offer.

As Pecans are jam-packed full of vitamins let’s start off with that basic question. 

What Vitamins Are in Pecans? 

In just one pecan, there are over 15 vitamins and minerals. They are almost like nature’s multi-vitamin.

One single pecan can provide all these vitamins and minerals and more: vitamin A, vitamin E, many B vitamins, folic acid, calcium, magnesium, and zinc

What Are the Health Benefits of Pecan Nuts?

what are the health benefits of pecan nuts

There are several health benefits to pecan nuts.

First off, they work in conjunction with your heart to make it happy and healthy.

Pecans provide a dosage of monounsaturated fats. These types of fats are proven to help hearts stay healthier for longer.

The cholesterol in the body that is a low-density lipid (LDL) can clog arteries and block blood from getting to and through your heart. Monounsaturated fats help increase good cholesterol (HDL) and lower LDL.

Pecans are chock-full of monounsaturated fats. This means a healthier heart as a result of consuming pecans.

Also, pecans are rich in vitamins that have anti-aging benefits on the inside and outside.

When the skin ages, it is due to unstable particles sin our body. Pecans provide vitamin E and vitamin A which help stabilize these particles. The results show up on our skin, preventing and slowing down the formation of fine lines and wrinkles.

Another mineral that our body needs is magnesium. Consuming pecans is an easy way to get a good dosage of magnesium. One of the properties of magnesium is its anti-inflammatory benefits. Inflammation is the source of many health issues like arthritis and cardiovascular disease. Magnesium helps calm inflammation.

Losing weight is a great way to start a trickle effect of other healthy lifestyle choices. Pecans are packed with B vitamins which are shown to increase metabolism. When the metabolism in our bodies increases, our bodies naturally burn more calories.

Some B vitamins found in pecan nuts include:

  • Thiamin
  • Niacin
  • Vitamin B-6
  • Riboflavin

Pecans are known as the nut with the most antioxidants.

Antioxidants help the human body fight oxidative stress. Oxidative stress is unavoidable and causes the human body to produce free radicals. These free radicals damage cells and causes aging to progress quicker. To combat this effect, antioxidants are naturally found in human diets.

By far, pecans have the most antioxidants compared to other common nuts.

Common diseases linked to oxidative stress:

  • Inflammatory conditions (IBS or Skin Inflammation)
  • High blood pressure
  • Heart disease
  • cancer

Pecans show a range of health benefits between the vitamins and the antioxidants it provides.

These health benefits are something to consider when choosing between pecans and other nuts.

Are Pecan Nuts Fattening?

are pecan nuts fattening

According to this table, pecans are one of the most fat-heavy nuts.

Pecans weigh in at about 21.1 grams of fat in just a single one-ounce serving. This may be shocking but actually, there is much more good than harm.

Taking a closer look at what kind of fat is in pecans is much more reassuring. The type of fats that are present in pecans is unsaturated fats. These are very different than saturated fats. Unsaturated fats are the healthier cousin to the unhealthy saturated ones.

Pecans have both monounsaturated fats and polyunsaturated fats.

Both are suggested to maintain good heart health by the American Heart Association. Besides the unsaturated fats, pecans are full of omega-3 fatty acids. These fatty acids are known to help hearts stay in rhythm and function properly.

Can Eating Too Many Pecans Be Harmful?

can eating too many pecans be harmful

Although pecans have a variety of health benefits, it doesn’t mean that everyone should eat handfuls of them.

Eating too many pecans can cause weight gain due to their high-fat content.

However, eating the right amount can be of benefit due to feeling fuller for a longer time. It is important not to munch on more than a handful of pecans or other types of nuts more than four times a week.

Pecans are not a meal replacement but a great addition to any diet. 

Nuts including pecans can also disrupt natural digestion. A moderate amount of pecans is completely okay for healthy digestion. However, too many pecans can lead to an upset stomach. Sometimes, it can be difficult for the stomach to process and digest all the qualities of nuts.

Some considerable side effects include bloating and gas. Eating too many nuts may cause overactive bowels which is uncomfortable and unpleasant for several hours or days.

Lastly, there is always a chance with allergic reactions.

Maybe eating one or two pecans is not harmful and doesn’t trigger an allergic reaction. After about a handful of pecans, an allergic reaction can show up full force due to the sheer volume of pecans ingested into the body. It is always important to exercise caution when eating new amounts of food.

What is Healthier Walnuts or Pecans?

What is healthier walnuts or pecans

In terms of jam-packed antioxidant power, walnuts take the crown for this.

Scientists from Pennsylvania have found that walnuts have the greatest amount of antioxidants in walnuts compared to virtually all other nuts.

However, other aspects of pecans are beneficial. Pecans have more fiber per ounce than walnuts. This is important because fiber helps digestive systems function. Fiber is necessary for everyday diets and pecans to offer more of that per serving. 

Looking at the figure to the right, pecans offer considerably more vitamin E in a 100-gram serving. As stated above, vitamin E helps with anti-aging benefits. Vitamin E helps restore and prevent cells from becoming damaged.

The entire body is made up of cells.

These cells form organs, blood and organ systems including our skin. Pecans offer more of this cell repairing vitamin E compared to walnuts.

Walnuts and pecans both have great benefits for the human body. Both nuts eaten moderately are healthy. Neither pecans or walnuts are healthier than the other in terms of their benefits. Incorporating a mix of both can give more variety and flavors in a diet.

There may still be some questions regarding all the health benefits that pecans have to offer.

Below, are some questions that may come to mind. 

Are Pecans or Walnuts More Expensive?

So walnuts and pecans offer similar health benefits. But, in terms of affordability pecans are more likely to fit the budget. At the time of writing, Pecans are priced at around seven dollars per pound. Whereas Walnuts are priced at about $8.50 per pound. 

Of course, other factors may contribute to choosing between walnuts and pecans like the taste. Overall, pecans take the cake for a combination of quality and quantity. This shows that the pecan doesn’t have to break the bank compared to other nut choices.

Are Pecans Ethical to Eat?

Unlike many other nuts, pecans are grown widely in 15 of the United States.

This means that there are intense labor laws when it comes to fair labor. Workers are generally well paid and not exploited in the pecan industry. Also, many small farms and bigger farms are families owned for generations.

Mostly grown in the southern part of the United States, pecans are plentiful. Pecans were naturally found in the United States and continue to thrive today.   

Go pick up a bunch of pecans for snacking and enjoy the vitamin boost! 

Chris Watson

I'm the founder of EatForLonger.Com. I'm an enthusiast researching and sharing foodstuff and lifestyle based insights. Simple food based concepts for optimising your Healthspan, nutrition and all-round well-being. I hope it inspires you to make tiny changes and add some life to your years. Read more About Me here

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