9 Health Benefits of Pecans


Health benefits. Among that some of the health benefits of Pecans include reducing Cholesterol Level, improves eye health, improves Bone Health, prevent the Risk of Cancer, Improves digestive Health, prevents Diabetes, prevents the Risk of

June 2, 2018

Pecans are a one of the delicious nuts cultivated many regions throughout the world with numerous health advantages. The scientific name of Pecans is Macadamia integrifolia. It belongs to the Genus: Macadamia, family: Proteaceae. It is believed that this Edible seed is native to the East Coast rainforests of North Eastern parts of Australia, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Pecans it has lots of health benefits. Among that some of the health benefits of Pecans include reducing Cholesterol Level, improves eye health, improves Bone Health, prevent the Risk of Cancer, Improves digestive Health, prevents Diabetes, prevents the Risk of Anemia, improves Brain Function, improves Skin Health and helps Improve Memory.

Nutritional Value of Pecans:

Pecans contain lots of Vitamin, Minerals and other components. Some of the vitamins Pecans has Vitamin C, Vitamin E, Vitamin K, Vitamin A, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin.  Pecans also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Pecans also contain minerals such as calcium, magnesium, iron,  protein, zinc, copper and Manganese. The best part of the Pecans is, it contains zero cholesterol.  Pecans also contain some of the photo-nutrients, such as Carotene-ß, Crypto-xanthin-ß and Lutein-zeaxanthin.

Pecans Improves Digestive Health:

Pecans contain high amount of non-soluble dietary fiber and folates, which is very beneficial for our digestive health and it also helps to prevent various types of digestive issues. Different studies have been proven that consumption Pecans can help to promote the proper bowel movement and provide smooth passage for food through the digestive tract. It also helps in adding bulk to our stomach that ensure the proper elimination of waste from our body in time, thus prevent the risk of various types of digestion related problem, such as constipation, gas, etc.

Pecans Reduces Body Cholesterol Level:

Due to the high amount of monounsaturated fatty acids like oleic acid and phenolic antioxidants present in Pecans; it is very beneficial for our cardiovascular health and prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Studies have been proven that consumption of Pecans on a regular basis can lower the bad cholesterol in our body, such as LDL cholesterol and improve the good cholesterol, such as HDL cholesterol, thus maintain the cholesterol level in our body. 

Pecans Prevents the Risk of Cancer:

Due to the high amount of antioxidants present in pecans, such as polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein, and zeaxanthin, it is very beneficial for our overall health and also helps to protect our body cells from oxidative damage caused by free  radicals, which is the main cause of various types of cancer, such as breast cancer, colon cancer, etc. It is also very beneficial for our skin health because the antioxidant content present in pecans helps to stop the macular degeneration of skin cells that prevents various types of skin related disease, such as wrinkles, dark spot, signs of aging, etc.

Pecans Reduces Blood Pressure:

Due to the presence of the Potassium component in Pecans, it is very good at lowering blood pressure and preventing various types of blood pressure related issues, such as hypertension. Potassium acts as a vasodilator, which means, it helps to reduce the strain from the blood vessels and provide smooth passage to blood through arteries, thus reduce the pressure from cardiovascular system and lower the blood pressure. 

Pecans Prevents Anemia:

Due to the high amount of iron content found in pecans, it is very beneficial for reducing the risk of anemia, because anemia is the disease of iron deficiency in our body, so consumption of iron rich food, such as pecans can improve the iron level in our body that prevents the risk of anemia. 

Pecans Improves Bone Strength:

Pecans are highly rich in Calcium, phosphorous and magnesium, which is very helpful to improve the bone health and it is also helping to prevent various types of bone related disease. Calcium, phosphorus and magnesium are the main element of our bone structure, it helps to improve the bone density and it also helps to keep our bone strong even in our old age. Studies have been proven that consumption of Pecans on a regular basis helps to prevent bone related disease, such as Osteoporosis. Apart from these Pecans is highly rich in vitamin C and Vitamin E, which helps to improve the absorption of calcium in our body and also helps to protect our bone from oxidative damage caused by free radicals.

Pecans Improves Eye Health:

Pecans contain high amount of Vitamin A and Beta-carotene, which is very beneficial for our eye health and it also helps to prevent the damage of the retina. Apart from these Pecans contain high amount of antioxidant properties, it fights against free radicals and prevent them to do any kind of oxidative damage to our eye cells, thus prevent in macular degeneration and age related eye issues. 

Pecans Promotes Brain Function:

Due to the high amount of iron and vitamin E found in Pecans, it is very beneficial for our brain health and it also provides relief from depression because it improves the blood circulation in our body, so that brain get enough amount of oxygen and other nutrition, which is very beneficial for our brain to function properly and it also helps to treat Alzheimer’s. It also provides relief from anxiety and depression.

Pecans Prevents the Risk of Diabetes:

Pecans contain high amount of dietary fiber and magnesium, it is very beneficial for reducing the risk of diabetes. Different studies have been proven that consumption of Pecans on a regular basis in a moderate quantity can help to improve the production of insulin that is very essential for our body to slow down the sugar absorption in the blood; thus it helps to reduce the risk of diabetes.

Health Benefits of Pecans

Nutritional Facts Of Nuts, pecans


Nutrient Unit Value per 100 g
Waterg3.52
Energykcal691
Proteing9.17
Total lipid (fat)g71.97
Carbohydrate, by differenceg13.86
Fiber, total dietaryg9.6
Sugars, totalg3.97
Calcium, Camg70
Iron, Femg2.53
Magnesium, Mgmg121
Phosphorus, Pmg277
Potassium, Kmg410
Sodium, Namg0
Zinc, Znmg4.53
Vitamin C, total ascorbic acidmg1.1
Thiaminmg0.660
Riboflavinmg0.130
Niacinmg1.167
Vitamin B-6mg0.210
Folate, DFEµg22
Vitamin B-12µg0.00
Vitamin A, RAEµg3
Vitamin A, IUIU56
Vitamin E (alpha-tocopherol)mg1.40
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg3.5
Fatty acids, total saturatedg6.180
Fatty acids, total monounsaturatedg40.801
Fatty acids, total polyunsaturatedg21.614
Cholesterolmg0
Caffeinemg0