With the publicity of nut allergies, nuts have received a bad rap for being allergenic. Taking another look at the nutritional value of nuts, you see that for those who are not allergic to them, they offer a rich source of nutrients and culinary versatility to be added to salads, nut butter, shakes and your favourite yogurt. Let's delve further into pecans.

The Rich History of Pecans

Pecans are a species of Hickory, Juglandaceae, native to Mexico, Southcentral and Southeastern United States. They are a tree nut known to Aborigines of North and South America for centuries. In the Algonquian language, pecan means 'nut requiring a rock to open.' Well, thankfully we now have nutcrackers and can buy freshly hulled Pecan to eat.

There are more than 500 varieties of pecan available worldwide. The most common varieties are Desirable, Moreland, Stuart and Cape Fear.

Pecans, like other nuts, are a rich source of vitamins, minerals, antioxidants, protein and healthy fats.

Key Benefits & Nutrients Found in Pecans

Pecans provide a rich source of energy (690 cal/100g) of healthy protein, fats, antioxidants, minerals, vitamins and nutrients.

Pecans are abundant in monounsaturated fatty acids called Oleic Acid. Oleic Acid helps reduce “bad” LDL Lipoprotein cholesterol from your blood and at the same time increases “good” HDL Lipoprotein cholesterol in your blood. Positively affecting your blood lipid profile minimizes the degree of cardiovascular disease that can develop over time.

Ellagic Acid is a potent polyphenolic antioxidant in pecan. Other antioxidants in pecan are Lutein, beta-carotene, Zeaxanthin, and Vitamin E. Antioxidants are critical in keeping your cells healthy and free from oxidative damage. Thisincludes your cardiovascular system, heart, brain, skin and all cell membranes. As such, antioxidants are important for cancer prevention. Specifically, Ellagic Acid prevents DNA binding to certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons.

Pecan Vitamin E content is very high at 25g per 100g. Vitamin E is a powerful lipid-soluble antioxidant, which protects your cell membranes, mucus membranes and skin from oxidative cellular damage.

Pecans are rich in minerals, including Calcium, Magnesium, Iron, Potassium, Manganese, Selenium, and Zinc. Minerals are important for structural tissues in your body, like your bones, nails, teeth, tendons, ligaments and muscles. They are also key co-factors for almost all enzyme systems in your body.

Pecans are an excellent source of B Vitamins like Riboflavin, Niacin, Thiamine, Pantothenic Acid, B6 and Folate. B Vitamins work together for nerve transmission and hormone health and as co-factors in energy metabolism in your body.

Different Ways To Consume Pecans

Pecans are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of carbohydrate, protein and fat....along with all the antioxidants, vitamins and minerals Pecans offer.

Gently toasted with a bit of melted coconut oil, cinnamon and nutmeg or a spicy cayenne pepper mix makes for a yummy treat to be eaten solo or sprinkled on a green or fruit salad.

If no time for toasting, raw Pecan on salads or on rice and quinoa mixtures is also a great way to eat pecan.

Some use pecan in deserts, on yogurt or on hot cereals. It's all good...! Or grind them up to make a wonderful Pecan nut butter for flatbreads.

Shopping Tips For High-Quality Nuts

Pecans should taste fresh – a rich buttery, mellow nutty flavour. If the flavour is sharp or bitter it is likely that the fats have gone rancid.

Each nut is a red-brown oblong shape about 1 – 3 inches in length and 0.5-1 inch in breadth. The husk splits off into four sections at maturity to release an edible kernel – what we think of as the nut. Pecans are generally harvested from October through December. Raw nuts are then dehydrated for preservation. Some are kept raw, others are roasted and optionally salted.

The fragile oils are kept freshest when Pecans are left raw. To continue preservation, they should be stored in the fridge. Once roasted, pecan can go rancid quickly.

Further, it is best to eat Pecans without salt added. Many studies have confirmed the use of salt is not advised as it can contribute to swelling and elevated blood pressure.

Pecan Alternatives

Pecans are tree nuts and as such they can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pecans.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to pecan are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.