Pecans are rich in…
- Monounsaturated fatty acids
- Phenolic antioxidants
- Phytochemicals (ellagic acid, carotenoids, lutein, zeaxanthin)
- Vitamin E
- B Vitamins
- Manganese, magnesium, calcium, potassium, iron, zinc and selenium
- Regulate cholesterol levels in the blood
- Reduce blood pressure
- Protect against cancer cells
- They are rich in antioxidant properties
- Reduced risk of gallstone diseases
- Help maintain clear complexion
- Prevent the occurrence of signs of aging such as fine lines, wrinkles and pigmentation
- Improve your blood iron levels and hence, combat hair loss
A portion of pecans (28gr. or 19 pieces) contains 193 calories, 2.6 g protein, 3.9 g carbohydrates, 20.2 g fat (1.7 g saturated, monounsaturated 11.4 g and 6.1 g polyunsaturated) and 2.7 g of fibre.
How to eat
You can eat pecans…
- As a small nutritious snack during the day (one handful).
- Adding to salads and main dishes, replacing meat, since they provide a good source of protein and fat-free cholesterol.