When it comes to superior snacking options, the pecan packs a powerful punch. This nutty powerhouse is chocked full of healthy fats, protein, vitamins and minerals. Let's take a look at all of the wonderful things the pecan has to offer.
Loaded with "good" fats, the pecan has both monunsaturated and polyunsaturated fats, which are great for your cardiovascular health.
When it comes to vitamins and minerals, pecans are rich in vitamins A, B and E and they are also a good source of potassium, magnesium, zinc and calcium. And when compared to other tree nuts, pecans offer the highest amount of flavonoids, which is an antioxidant as well as polyphenols.
Research indicates that pecans can help to lower two markers for diabetes management: fasting glucose and hemoglobin A1C levels. There is also evidence that eating pecans daily may help to reduce the risk of postmenopausal breast cancer. The high fiber in pecans can also help with digestive issues.
It is important, though, to be sure and regulate your servings of pecans because they are high in fat. The recommended serving is one-fourth cup of raw and unsalted pecans a day. This amounts to about 180 calories. You can add a serving to your favorite salad, oatmeal, casserole or yogurt. And roasting them adds depth to their flavor and pairing them with a carbohydrate helps to make you feel fuller longer.