It doesn’t matter how you pronounce the name, all pecans are rich in nutrition. There are more than 19 essential vitamins and minerals packed inside that smooth nutshell, and important healthy fats, too. Years of research on the health effects of eating pecans and other nuts daily shows huge benefits of better health and is giving this food super nut status!
Pecans are bursting with vitamins A and E, calcium, magnesium, zinc, and important B-complex groups, keeping our biological processes running smoothly and our immune systems stronger. Pecans are also high in many important healthy fats like monounsaturated fats that work to decrease your total cholesterol and increase your good cholesterol levels in the blood. They are a great source of polyunsaturated fats, another helper in reducing bad cholesterol, and provide omega-6 and omega-3 fatty acids. It’s easy to see why the American Heart Association recognizes pecans as an excellent, heart-healthy food that contributes to overall better health.
Pecans make a great snack because they are high in protein, too. Although they are high in healthy fats, many years of research have shown that people who eat nuts regularly are more slender, so these fats are not thought to lead to weight issues due to regular consumption. A large study out of Harvard University that extends over 30 years explored many details of various quantities of nut consumption and the overall effects on disease and mortality.
Many previous studies have linked increased nut consumption to a lower risk of heart disease, type 2 diabetes, colon cancer, and other intestinal issues. Overall, they found that individuals who ate nuts less than once a week had a 7% reduction in mortality, there was a 15% reduction when eating nuts five to six times a week, and when participants consumed pecans and other nuts seven or more times a week, their mortality rate was reduced by 20%. So, grab your snack mixes often and eat to better health!