Pecan: Experts weigh in on health benefits, nutrition facts, and more

Perspective from Leticia Soares

Benefits

Pecan is a great source of unsaturated fat. Among five compared types of nuts, brazil, pecan, pine, pistachio and cashew nuts, it was found that pecan nuts have the highest ratio of unsaturated fatty acids. Unsaturated fatty acids are considered beneficial fats because they can improve blood cholesterol levels, reduce inflammation and they are heart healthy. Also, dietary intake if unsaturated fatty acids has been linked with a lower ratio for all-cause mortality.
Pecan nuts are a source of thiamine, folate, niacin, riboflavin, vitamin B6 and minerals like calcium, iron, magnesium phosphorus and zinc.
Pecans are rich in polyphenolic compounds, which are reported to have anti-oxidants effects and other beneficial effects on human health.
The inclusion of pecan nuts in the diet is a viable option for management of obesity. Pecan nuts are rich in linoleic and oleic acid, both of which display potential in preventing obesity and reducing atherosclerotic risk.

Possible Side Effects

Nut allergies are severe, common and long-lasting. Usually nut allergy develops around two years of age and the symptoms can be presented few minutes after the ingestion of pecan nut. The symptoms of the allergic manifestation include vomiting, swelling of the throat and tongue and respiratory disorders. Allergies to nuts represents about 18% to 40% of all cases of anaphylaxis.

→ Pecan: How much should you eat? Experts weigh in.

→ Love Pecan? Get nutritional facts, tips from health experts, and more

Benefits

Pecan is high in the mineral manganese. One tablespoon of chopped pecans (7 grams) covers 17% of the recommended daily value. Manganese plays a leading role in a number of metabolic processes, such as carbohydrate as well as lipid metabolism, and bone development (Erikson and Aschner, 2019).

Possible Side Effects

Pecan belongs to the tree nuts family and can induce allergic reaction leading to oral allergy syndrome. Symptoms of this allergy normally include oral cavity irritation.

→ Pecan: How much should you eat? Experts weigh in.