Pecans are rich in a number of important nutrients. In particular, they’re a good source of fiber, along with copper, thiamine, and zinc. One ounce (28 grams) of pecans contains the following nutrients:

• Calories: 196
• Protein: 2.5 grams
• Fat: 20.5 grams
• Carbs: 4 grams
• Fiber: 2.7 grams
• Copper: 38% of the Daily Value (DV)
• Thiamine (vitamin B1): 16% of the DV
• Zinc: 12% of the DV
• Magnesium: 8% of the DV
• Phosphorus: 6% of the DV
• Iron: 4% of the DV

Copper is a mineral that is involved in many facets of your health, including nerve cell function, immunological health, and red blood cell synthesis. Meanwhile, thiamine, also known as vitamin B1, is required for the conversion of carbohydrates into energy to assist feed your body. Zinc is another important mineral present in pecans and is required for immunological function, cell growth, brain function, and wound healing.

Pecans are high in monounsaturated fatty acids, a type of fat that may be beneficial to heart health. In one research of 204 persons with coronary artery disease, which is characterized by arterial narrowing, eating 1 ounce (30 grams) of pecans daily for 12 weeks improved the blood ratio of total cholesterol to HDL (good) cholesterol. Similarly, a previous study of 19 adults with normal cholesterol levels discovered that those who ate 2.5 ounces (68 grams) of pecans daily had considerably reduced levels of LDL (bad) cholesterol after 8 weeks as compared to those in a control group who didn't eat any nuts.

Other research suggests that eating more tree nuts, particularly pecans, may lower total cholesterol, LDL (bad) cholesterol, and triglycerides – all of which are risk factors for heart disease.

According to some research, pecans may help with blood sugar regulation, which may be due to their high fiber content. Although nuts are mostly composed of insoluble fiber that does not dissolve in water, they also include some soluble fiber. Soluble fiber dissolves in water, generating a gel-like substance that travels through your body undigested and reduces sugar absorption.

One short research of 26 overweight or obese adults discovered that eating a pecan-rich diet for four weeks enhanced the body's ability to use insulin properly. Insulin is the hormone responsible for transporting sugar from the bloodstream into the cells. Furthermore, this diet increased the activity of beta cells in the pancreas, which produce insulin. Similarly, a meta-analysis of 12 research found that including tree nuts in your diet could help lower hemoglobin A1C levels, a measure of long-term blood sugar control.

Pecans are high in elements that may help with brain function, such as mono- and polyunsaturated fatty acids. Monounsaturated fatty acids, in particular, have been associated with reduced cognitive decline and inflammation.

In fact, a 40-year study of almost 15,000 women found that eating more nuts was associated with better long-term memory. Similarly, a study of 4,822 older persons found that eating at least 1/3 ounce (10 grams) of nuts each day reduced the risk of poor cognition by 40%. However, further research is needed to determine how pecans in particular may alter brain function. Pecans are loaded with essential nutrients and can be an excellent addition to a well-rounded, healthy diet. Be sure to pay attention to your portion sizes and stick to around 1 ounce (28 grams), or about 20 pecan halves, at a time. Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients.

Eating pecans on a daily basis helps to keep cholesterol levels in check. A high cholesterol level in the body is one of the causes of numerous cardiovascular diseases. According to a study conducted by Rajaram S. et al., pecans, with their high monosaturated fat content, may be advised as part of the diet for anyone who wants to lower their cholesterol levels.

Pecans help to keep blood sugar levels stable, especially in people with type 2 diabetes. Diabetes raises the risk of cardiovascular problems, thus eating a balanced diet rich in nutrients is essential. Their consumption is not only recommended for diabetics, but also for people who want to avoid getting diabetes in the first place.

Antiaging foods are a treasure for all individuals on the planet. Pecans include all of the ingredients that prevent premature aging and wrinkle formation, such as vitamin A, vitamin E, and ellagic acid. Furthermore, the zinc content of these nuts aids in the maintenance of a toned complexion. Pecan nuts, which are high in vitamin E, are an excellent addition to your diet. They are frequently associated with lowering the risk of age-related macular degeneration, thereby keeping the eyes healthy even as you age. These nuts are also indicated for the prevention of cataracts.

Male pattern baldness is commonly treated with pecan nuts. L-arginine, an amino acid found in these nuts, is a substance that improves blood circulation throughout the body, consequently strengthening hair roots. Furthermore, the iron in the nuts prevents anemia and, as a result, hair loss.

Pecan consumption is also linked to a lower risk of gallstones. The results of a study on the influence of nut consumption on the incidence of gallstones reveal that eating pecans on a regular basis may reduce the risk of gallstone disorders in men. Dr. published research on cancer prevention. They are high in phenolic compounds, oleic and ellagic acids, and tannins, all of which have been linked to the prevention of cancer, particularly breast cancer.

Pecans increase metabolism and satiety, making them useful for weight management. Although they are high in fat, they also include protein and fiber, which may help one feel fuller for longer periods of time and so reduce intake of other high-calorie foods.