In general, both pecans and walnuts bring the same nutritional benefits to the table. They have essential vitamins, healthy fats, minerals, and proteins that are necessary for a healthy body.

The similar types and amounts of nutrients present in the nuts mean that their health benefits are also more or less analogous. They certainly provide the right amount of energy to power important bodily functions, as previously noted. Here Rose Lidell, Food.news, reflects on health benefits of nutrient-rich pecans:

“Nuts are a versatile powerhouse among superfoods. They can be eaten on their own as a quick snack, or you can add nuts to salads, soups, stews or baked goods. The possibilities are endless!

Nuts like pecans are full of vitamins and minerals. Pecans also offer three amazing health benefits that you can enjoy if you eat them regularly.

Pecans contain fiber and plant protein. They’re also a great source of “good” fat, vitamins, minerals and antioxidants.

Pecans are full of minerals

Pecans are a great source of minerals such as copper, manganese, thiamine and zinc. An ounce of pecans (about 19 halves) offers 60% of the Daily Value (DV) for manganese, and 40% of the DV for copper.

Copper has a role in iron absorption, and the mineral works together with iron to help your body form red blood cells. Additionally, copper boosts immunity and keeps your bones, blood vessels and nerves healthy.

Meanwhile, manganese helps regulate blood sugar. The mineral is essential for bone health and it helps form collagen that makes your skin firm and elastic.

Pecans contain powerful antioxidants

Pecans are full of polyphenol antioxidants, particularly flavonoids, that are said to be behind their beneficial effects on heart health.

Pecans contain more than twice the flavonoid content of other nuts like almonds, cashews, and pistachios. Pecans also contain at least seven times the amount in walnuts!

Pecans have the highest levels of gamma-tocopherols, an antioxidant that’s a form of vitamin E, compared to other nuts.

According to the results of two different studies partially funded by the National Pecan Shellers Association, this increase in gamma-tocopherols levels from eating a diet full of pecans prevents the oxidation of cholesterol.

Oxidized cholesterol is one of the risk factors for cardiovascular disease.”

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