The Power of the Pecan: Health Benefits That Make This the Best Nut On Earth
There is no denying the power of the pecan.
There are not many foods out there that are both mouth watering and great for your heart, so we are a proud farm to be able to produce such a magical product.
If the pecan isn’t already sitting comfortably at #1 on your list of favorite nuts, then prepare yourself. We’ve got some facts about this Texas native that may change your vote.
Amazing health benefits of pecans
- Pecans have been certified as a “Heart-Healthy Food” by the American Heart Association1. Why is that, you ask?…
- Clinical research published in the Journal of Nutrition found that eating a handful of pecans each day may help lower cholesterol levels similar to what is seen with cholesterol-lowering medications. Trading expensive meds for a snack like this? Yes, please!*
- Pecans also reduce the risk of heart disease with an abundance of “good” heart healthy fats. These unsaturated fats can have a protective effect by lowering total blood cholesterol when eaten in moderation.
- Pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber
- Pecans are also a natural, high-quality source of protein that contains very few carbohydrates and no cholesterol and are naturally sodium-free.
- 70% (by weight) of the pecan kernel is made up of oil – which is great news to pecan lovers because studies have shown that pecan oil is very beneficial to reducing the risk of heart disease.
One other interesting fact about pecans:
The best soil for growing premium pecans is found in river bottom floodplains, which we are grateful to say is literally in our backyard.
How to incorporate pecans into a healthy lifestyle
Pecans are easy to add to your eating plan; simply grab a handful! With antioxidants as well as a tender texture, rich buttery flavor and gentle crunch, pecans make an ideal snack choice for everyone.
We also love how diverse it can be as an ingredient. As I’m sure you know, pecans can be much more than just a quick snack. You can also use them:
- As the perfect topping to any salad
- As a way to take your chicken, fish or pork to the next level by baking them with an amazing “pecan crust”
- In breakfast dishes, like whole-grain muffins, pancakes and danishes
- In homemade pies, casseroles, cookies or other treats for your dinner table. Whether sweet or savory, the pecan always comes through!
Example of Pecan Pie Recipe
This homemade pecan pie is a classic old-fashioned dessert that’s perfect for Thanksgiving and Christmas. It has the best combination of sweet and salty! Plus, it’s so easy to make that the kids can help with every step of this recipe.
- 1 cup of Syrup
- 3 eggs
- 1 cup granulated sugar
- 2 tablespoons butter, melted
- 1 teaspoon pure vanilla extract
- 1–1/2 cups (6 ounces) coarsely chopped pecans
- 1 (9-inch) unbaked OR frozen deep-dish pie crust
- Preheat oven to 350°F.
- Mix Syrup, eggs, sugar, butter and vanilla using a spoon or a rubber spatula. Stir in pecans and pour the mixture into pie crust.
- Bake on center rack of oven for 60 to 70 minutes. Cool for at least 2 hours on wire rack before serving.