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Learn About the Health Benefits of Pecan Nuts

Nutritional Value of Pecans 

Y2K Farms in Deming, New Mexico, USA cares about the cultivation and harvest of high-quality pecan nuts, which are considered as a superfood. They contain vitamins and minerals that are not found in any regular food and supplements. We supply a large volume of unprocessed pecan nuts in container loads to our customers. Here are some of the health benefits associated with pecan nuts.

Health Benefits of Pecans

Lower Cholesterol Levels

Eating pecans on a regular basis helps balance the cholesterol levels. High level of cholesterol in the body is one of the causes of several cardiovascular disorders. A study conducted by Rajaram S. et al. suggests that pecans, with their high monosaturated fat, may be prescribed as a part of the diet for everyone who wants to lower their cholesterol levels. 


Control Diabetes

Pecans help maintain blood sugar levels especially those suffering from Type 2 diabetes.


Regulate Blood Pressure

Pecans contain protein, vitamin E, and antioxidant properties that can reduce the risk of hypertension.


Prevent Heart Diseases

Pecan nuts have tocopherol and flavan-3-ol monomers that inhibit the oxidation of the lipids in the blood and reduce the risks of heart diseases.


Weight Loss

Pecans contain fiber and protein that can help boost the metabolism.


Prevent Gallstones

Consumption of pecans is also associated with reduced risk of gallstones.


Reduces Risk of Cancer

Pecans are rich in phenolic compounds, oleic and ellagic acids, and tannins which can reduce the risk of developing various cancers, particularly breast cancer.


Prevent Toxicity

Pecan shells have antioxidants that can protect the vital organs such as heart, kidneys, and the bladder from cyclophosphamide-induced toxicity. 


Prevent Inflammation

Pecan nuts contain magnesium reduces the inflammation in the arteries, and therefore, lowers the risk of arthritis, heart diseases, atherosclerosis, and many other conditions.

Improve Brain Function

Pecans contain brain vitamins like manganese, copper, and thiamine. Thiamine is administered to patients with Wernicke-Korsakoff syndrome, which is a brain disorder occurring in alcoholics. Copper and manganese, on the other hand, prevents the damage caused by free radicals in the brain.


Boost Immunity

Pecans are rich in manganese and antioxidant properties that can boost immunity and protect the body from infections and diseases.


Ease Menstruation

Pecans contain nutrients like manganese and calcium that can help women fight the symptoms of menstruation like cramps and mood swings.


Improve Digestion

Pecans are rich in dietary fibers that can prevent constipation and regulate bowel movements which are beneficial in maintaining a healthy colon.


Bone Health

Pecans are rich in phosphorus and calcium that can help improve bone-mineral density and prevent the symptoms of osteoporosis, particularly in women.


Skin Care

Pecans contain vitamin A, vitamin E, ellagic acid, and zinc that can help prevent skin discoloration and premature aging.


Eye Care

Vitamin E-rich pecan nuts can reduce the risk of age-related macular degeneration, keeping the eyes healthy and prevent cataract.


Hair Care

Pecan nuts contain L-arginine which is used to treat male pattern baldness and iron to prevent anemia and hair loss.  

Pecan Nuts Nutrition Facts

(Serving Size) 

Water [g] 3.52

Energy [kcal] 691

Protein [g] 9.17

Total lipid (fat) [g] 71.97

Carbohydrate, by difference [g] 13.86

Fiber, total dietary [g] 9.6

Sugars, total [g] 3.97

Calcium [mg] 70

Iron [mg] 2.53

Magnesium [mg] 121

Phosphorus [mg] 277

Potassium [mg] 410

Sodium [mg] 0

Zinc [mg] 4.53

Vitamin C, total ascorbic acid [mg] 1.1

Thiamin [mg] 0.66

Riboflavin [mg] 0.13

Niacin [mg] 1.17

Vitamin B-6 [mg] 0.21

Folate, DFE [µg] 22

Vitamin B-12 [µg] 0

Vitamin A, RAE [µg] 3

Vitamin A, IU [IU] 56

Vitamin E (alpha-tocopherol) [mg] 1.4

Vitamin D (D2 + D3) [µg] 0

Vitamin D [IU] 0

Vitamin K (phylloquinone) [µg] 3.5

Fatty acids, total saturated [g] 6.18

Fatty acids, total monounsaturated [g] 40.8

Fatty acids, total polyunsaturated [g] 21.61

Cholesterol [mg] 0

Caffeine [mg] 0

Source: USDA

Read more about the health benefits of pecan nuts here.

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