The Pecan tree is a large fruit tree of the Juglandaceae family. At the beginning of autumn, we like to harvest its fruit to consume the almond: the Pecan nut. Emblem of Thanksgiving desserts, this nut is rich in flavor, but also in nutrients. Pecan nuts have a high nutritional density thanks to lipids (more than 70% of their composition). These lipids are mostly unsaturated, mainly omega-9 (oleic acid) and omega-6 (linoleic acid). Respectively, these two types of fatty acid protect against cardiovascular diseases and reduce the concentration of cholesterol in the blood. Regarding micronutrients, Pecan nuts are extremely rich in copper and manganese. Two anti-oxidant trace elements, enough to increase cardiovascular benefits, protect cells and delay skin aging. Iron, zinc, copper, magnesium and even vitamin B1 enhance everything, which gives many other benefits to pecan nuts: immunomodulating, hair strengthening, remineralizing, etc. Latin name: Carya illinoinensis (Wangenh.) K. Kosh. Botanical family: Juglandaceae. Part used: Almond.
Recommended consumption
Due to the energy density of Pecan nuts and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. As a classic treatment or for pleasure, a portion of Pecan nuts is estimated at 15 g per day, which is six to seven nuts per day.
In what form ?
To make the most of their benefits, you can use them:
- Whole
- In pieces
At what time of the day ?
We advise you to use them during the following meal(s) to make the most of their benefits:
- Breakfast
- Lunch
- In case
- Dinner
What methods of use?
You can include them in the following preparations to make them easier to take:
- Dessert
- Yogurt, dairy
- Mixed with other dried fruits
Precautions for use
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Allergen: Tree nuts
Health nutrition benefits
15 g of Pecan nuts contain a significant portion of Nutritional References for the Population (RNP) of the following nutrients: Copper and Manganese. They also contain, to a lesser extent, Protein, Fiber, Potassium, of Iron, of Phosphorus, of Zinc and some Vitamin B1.
As such, pecans can complement your healthy and varied diet.
Metabolism
Pecans have a low glycemic index, conferred by fiber, lipids and low sugar content. This glycemic index limits strong variations in blood sugar levels after a meal. Pecan nuts also act on dyslipidemia: fiber, omega-6, omega-9 and antioxidants reduce cholesterol and prevent cardiovascular complications.
Nervous system, well-being
Of nervous, psychological origin, or a lack of food intake, fatigue is a multifactorial symptom. Pecan nuts intervene on different causes of fatigue. They contribute to the functioning of the nervous system through potassium and magnesium. These allow the progression of the nervous message. On the psychological aspect: magnesium associated with vitamin B1 contributes to the balance of psychological functions.
Pecan nuts provide energy through lipids. We also find micronutrients of energy metabolism. They support the body's production of energy: zinc, vitamin B1, phosphorus, iron, magnesium, manganese, copper. Especially since magnesium and iron form an excellent anti-fatigue cocktail. Intellectual abilities will also benefit from iron, this time associated with zinc: they contribute to normal cognitive functions.
Digestive system
Constipation is largely caused by a diet low in fiber. Pecans are rich in insoluble fiber. Thus, they accelerate digestive transit limiting constipation and risk of recurrence (see our guide constipation and diet).
Immune system
Copper supports our immune system through its immunomodulating power. Pecan nuts are very rich in copper. Also in iron and zinc, which in case of deficiency reduces resistance to infections.
As part of a varied and balanced diet, these nutrients provide benefits to pecans for immunity.
Body, face and hair care
Pecan nuts reduce and slow the appearance of age marks on the skin. The intervention of Pecan nuts on the formation of connective tissue, associated with the anti-oxidant properties that they possess, restores volume to the skin and moderates skin spots. Especially since these nuts are incredibly rich in copper: copper stimulates the production of melanin. This pigment protects and restores color to the skin and hair.
Note also the presence of zinc in pecan nuts. Zinc has a global action: it contributes to the maintenance of hair, nails and skin.
Circulatory system
Iron deficiency anemia is a consequence of an iron deficiency in the body (see our guide iron deficiency anemia and diet). This deficit can come from a diet poor in iron, insufficient absorption, an increased increase in iron needs, etc. Pecan nuts are a source of iron, so they contribute to your daily iron intake. In addition, they are very rich in copper. The latter participates in the transport of iron in the body, which helps with the bioavailability of iron.
As part of a healthy lifestyle, the nutrients in Pecan nuts help prevent anemia.
Bone system
Pecan nuts are richly mineralized. The minerals they provide: magnesium, manganese, phosphorus and zinc, are stored in the bones. This storage contributes to bone strength. By providing these minerals, Pecan nuts contribute to bone strength, to be included as part of a balanced diet.
Nutritional properties
Main properties
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Contributing to energy metabolism (lipid, copper, magnesium, manganese, iron, phosphorus, zinc, vitamin B1): Pecan nuts are characterized by a high lipid content. Lipids are the macronutrients with the greatest energy density (1 g of fat consumed provides 9 kcal to the body). Alongside lipids, Pecan nuts carry numerous micronutrients which participate in energy production. For example, zinc contributes to the metabolism of fatty acids and macronutrients. Vitamin B1, iron, phosphorus, copper, magnesium and manganese participate in energy metabolism in general.
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Anti-oxidant (copper, manganese, zinc): Pecan nuts have an ORAC score of 17940 µmol TE/100 g and a FRAP index of 8.5 mmol/100 g. These two scores combined mean high to very high antioxidant capacity. This antioxidant competence comes from three trace elements: copper, manganese and zinc. All three activate the antioxidant metalloproteinases (superoxide dismutase and glutathione peroxidase).
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Cardiovascular protector (fiber, oleic acid, linoleic acid): Fiber and omega-6 (linoleic acid) reduce cholesterol levels (in particular LDL cholesterol, nicknamed bad cholesterol). In addition, oleic acid protects the vascular walls of atherosclerotic plaques. Concerning the heart, Pecan nuts provide vitamin B1 and potassium. Both modulate heart contraction. Furthermore, they are naturally low in sodium. Reducing sodium intake helps maintain normal blood pressure. An increase in blood pressure, over the long term, tires the heart.
Secondary properties
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Hair strengthener (zinc, copper): Pecan nuts modulate hair pigmentation thanks to copper. Copper stimulates the production of melanin: a dark pigment responsible for hair color. Also, they strengthen the hair by providing zinc.
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Skin protector (copper, manganese): Pecan nuts are involved in protection against ultraviolet rays. They are concentrated in copper, which stimulates the synthesis of melanin. Certainly, melanin modulates the color of the skin, but it also acts as a protective screen against the sun's rays. In addition, copper associated with manganese contributes to the formation of connective tissues. Connective tissues support the skin.
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Anti-anemic (iron, copper): Pecan nuts prevent iron deficiency, responsible for anemia and red blood cell dysfunction. In addition, they are very rich in copper. Copper participates in the transport of iron.
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Nervous rebalancing (copper, magnesium, potassium, vitamin B1): Pecan nuts contribute to the functioning of the nervous system. Magnesium and potassium are involved in the transmission of nerve impulses. Copper participates in the synthesis of certain chemical messengers in the brain. Finally, vitamin B1 is essential for the functioning of the nervous system.
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Remineralizing (magnesium, manganese, phosphorus, zinc): Pecan nuts are richly mineralized. This mineral intake contributes to the maintenance of normal bones. In addition, they fight against manganese deficiency which promotes bone disorders.
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Immunomodulating (copper, iron, zinc): Pecan nuts improve resistance to infections thanks to iron and copper. In addition, they fight against zinc deficiency. This deficiency negatively affects immunity.
Nutritional values
| Nutritional elements | per 100g | for 15g | % of RDA* per 100 g | % of RDA* for 15 g |
| Energy (Kcal) | 737 | 111 | 37 | 6 |
| Energy (Kj) | 3085 | 463 | 37 | 6 |
| Lipids (g) | 72.6 | 10.89 | 104 | 16 |
| Saturated fatty acids (g) | 6.6 | 0.99 | 33 | 5 |
| Monounsaturated fatty acids (g) | 40.6 | 6.09 | ||
| Polyunsaturated fatty acids (g) | 23.1 | 3.4 | ||
| Carbohydrates (g) | 5.43 | 0.8 | 2 | 0 |
| Including sugars (g) | 3.64 | 0.5 | 4 | 1 |
| Including starch (g) | 0.46 | 0.06 | ||
| Dietary fiber (g) | 8.33 | 1.24 | ||
| Protein (g) | 11.3 | 1.69 | 23 | 3 |
| Salt (g) | 0 | 0 | 0 | 0 |
| Vitamin A (µg) | 29 | 4.35 | 4 | 1 |
| Vitamin B1 (mg) | 0.59 | 0.08 | 54 | 8 |
| Vitamin B2 (mg) | 0.12 | 0.01 | 9 | 1 |
| Vitamin B3 (mg) | 1.17 | 0.17 | 7 | 1 |
| Vitamin B5 (mg) | 0.82 | 0.12 | 14 | 2 |
| Vitamin B6 (mg) | 0.2 | 0.03 | 14 | 2 |
| Vitamin B9 (µg) | 19.8 | 2.97 | 10 | 1 |
| Vitamin B12 (µg) | 0 | 0 | 0 | 0 |
| Vitamin C (mg) | 0.97 | 0.14 | 1 | 0 |
| Vitamin E (mg) | 1.4 | 0.21 | 12 | 2 |
| Vitamin K (µg) | 3.5 | 0.52 | 5 | 1 |
| Calcium (mg) | 69.8 | 10.47 | 9 | 1 |
| Copper (mg) | 1.2 | 0.18 | 120 | 18 |
| Iron (mg) | 2.57 | 0.38 | 18 | 3 |
| Iodine (µg) | 2 | 0.3 | 1 | 0 |
| Magnesium (mg) | 123 | 18.45 | 33 | 5 |
| Manganese (mg) | 4.27 | 0.64 | 214 | 32 |
| Phosphorus (mg) | 277 | 41.55 | 40 | 6 |
| Potassium (mg) | 409 | 61.35 | 20 | 3 |
| Selenium (µg) | 5.2 | 0.78 | 9 | 1 |
| Zinc (mg) | 4.61 | 0.69 | 46 | 7 |
*recommended daily allowance
Learn more about the plant: The Pecan Tree
The Pecan tree (or Pecan tree) is a large tree belonging to the Juglandaceae family. Native to Central and North America, this tree grows quickly: it quickly reaches 30 m in height. The pecan tree appreciates the sun, rich, fresh and acidic soils. It has large green leaves 50 cm long.
At the beginning of summer, this monoecious tree reveals its male and female flowers. The male flowers are yellowish, pendulous catkins, about fifteen centimeters long. The female flowers are more difficult to distinguish: they form small green spikes. The Pecan tree is a fruit tree: after fertilization, the female flowers form a fruit. The 5 cm fruit is composed of a thick green drupe (shell) which contains the almond that we consume: the Pecan nut. The Pecan Tree is also called “Pecan Walnut”. It is an easy tree to maintain, and does not require good protection against the cold.
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Bibliography
Work : Pouyat-Leclère, J. (2013). Guide to Antioxidant Foods. Thierry Souccar Editions & La Nutrition.fr
Website : Ugolini, S. (2021). Cholesterol: pecan, the miracle food to reduce it? Medisite. https://www.medisite.fr/cholesterol-cholesterol-la-noix-de-pecan-laliment-miracle-pour-le-reduit.5621904.44.html
Website : Pecan tree (Carya illinoinensis), the pecan tree. (nd). The world. https://jardinage.lemonde.fr/dossier-3166-pacanier.html
Website : Carya illinoinensis, pecan tree, pecan tree. (nd). Gerbeaud. https://www.gerbeaud.com/jardin/fiches/carya-illinoinensis-pacanier-noyer-de-pecan,2419.html