Can this nutrient-packed nut replace your multivitamin?

By Karen Borsari
April 05, 2012

According to the National Pecan Shellers Association, pecans are high in healthy unsaturated fat and just a handful a day can lower "bad" cholesterol. They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Just one ounce of pecans provides 10 percent of the Daily Recommended intake of fiber. Pecans are also rich in age defying antioxidants. In fact, research from the USDA shows that pecans are the most antioxidant-rich tree nut and rank among the top 15 foods with the highest levels of antioxidants. I'm thinking a bowl of Greek yogurt topped with blueberries and pecans may as well be the breakfast version of the fountain of youth!

I had no idea just how good pecans are for you and, since I'm all about getting my nutrients from food, not supplements, I'll be adding this healthy nut to my diet-and I'm looking beyond pecan pie. Sure it's one of my Thanksgiving favorites but considering pecan is one of the worst pies for you, I did a little research and found some amazingly delicious yet healthy pecan recipes. My mouth was watering just reading about the 200-calorie goat cheese and pecan stuffed peppers, and I never would have thought to put pecans in my soup! More amazingly, I actually found a pecan pie recipe with no butter and no corn syrup and a raw, dairy-free ice cream recipe made with pecans.


Comments (3)

January 8, 2019
Another fact, Pecans are so important to Texas that it is the state tree and state nut. Pecans are mostly available for all Texans for the picking at most courthouses and state grounds across the state.
August 30, 2018
Good article. Too bad the majority of it is plagiarized from this 2016 University of Wyoming Extension article : Disappointing that this is lazy, dishonest and unprofessional. Have you read the Code of Ethics from the Society of Professional Journalists? It must be easier to take credit for someone else's work I suppose.
June 11, 2018
Karen, I'm so excited to read this article! My husband and I share about the many health benefits and uses of pecans at Our family has been growing and selling pecans since 1888 and we are passionate about telling people all about the delicious world of pecans! Thank you for helping spread this message. If there is any pecan related information I can help you with please reach out to me! Have a great day!