Pecans: Loaded in Nutrients, Numerous Health Benefits

Nutrient Content


Good Source of:

  • Thiamin- 12%


Excellent Source of: 

  • Manganese- 64%

Good Source of: 

  • Copper- 17%

Also a Source of:

  • Magnesium- 9%
  • Zinc- 9%
  • Phosphorus- 8%
  • Iron- 4%


Good Source of: 

  • Fiber – 11%

Also a Source of:

  • Antioxidants – Chlorogenic Acid
  • Omega 3 Fatty Acids
  • Omega 6 Fatty Acids
  • Phtyosterols

*All nutritional Info From (1)

How Pecans Prevent Chronic Disease

How Pecans Prevent Cancer

Nuts, in general, contain a number of bioactive components that support the prevention of cancer.

  • One class of polyphenols found in many nuts are flavonoids. These chemicals are often responsible for the color of natural foods. Flavonoids are considered powerful cancer preventers as they neutralize free radicals and protect cells from damage (2). Pecans contain the greatest amount of flavonoids of any nut. Increased flavonoid consumption is associated with reduced risk of gastric, breast, prostate, and colorectal cancers (3).
  • Pecans are also a good source of phytosterols, a class of compounds similar to cholesterol. They are linked to reduced rates of cancer overall and specifically help the prevention of colorectal and breast cancers (4, 5, 6).

How Artichokes Prevent Cardiovascular Disease

The healthy fat and bioactive makeup of pecans make them one of the top choices for promoting cardiovascular health.

  • Pecans are composed of both monounsaturated and polyunsaturated fats. The benefits of these two classes vary, and consuming pecans ensures you obtain a healthy dose of both (7).
  • Pecans have also been shown to reduce cardiometabolic factors such as blood glucose, cholesterol, and overall blood lipid levels. These markers are tracked when determining heart disease risk, and lower levels indicate reduced risk (8).
  • Regulating blood pressure is important for avoiding strain to the arteries and for normal bodily function. Abnormal blood pressure is a marker of poor cardiovascular health. High pecan consumption was shown to reduce blood pressure levels, both systolic and diastolic, but more studies are needed to confirm these results (9).

How Pecans Prevent Diabetes

  • As mentioned previously, a high pecan diet has positive impact on glucose regulation. Pecans help improve insulin resistance, fasting glucose, and beta cell function–all major contributors to and precursor characteristics of diabetes. These benefits are believed to be associated with the anti-inflammatory and antioxidant properties of pecans (8). They are high in fats and protein, and are a good source of fiber. Increased consumption of each is linked to reduce diabetes rates.

Pecans Promotes a Number of Health Benefits

How Pecans Promote Brain Function

Pecans have been labeled as a neurological protector. Their nutrients have been shown to have a positive impact on markers related to alzheimer’s and dementia (9).

How Pecans Promote Digestion

Pecans are a good source of fiber. Fiber adds bulk to your stool to regulate bowel movements and proper nutrient absorption (10).

How Pecans Promote Gut Health

Between the fiber, polyphenols, and nondigestible compounds in pecans and other nuts, they possess prebiotic effects (11). This means that they serve as the food of the good bacteria in the gut. Gut health is associated with improved mental health and immune function through inflamation prevention (12).