No matter how you pronounce it, pecans are another “nut”ritional powerhouse. Pecans are the only tree nut native to America, cultivated mostly in the south and central parts of the country. Thus, they have become a staple in many southern recipes. Steer clear of the pecan pie though—one traditional slice can contain 500 calories or more!
Stick with fresh or roasted pecans, with as little added sodium or sugar as possible. As with other nuts, while nutritionally dense, pecans are also calorically dense due to the high percentage of fat per serving (about 195 calories per one ounce serving) so enjoy in moderation and always be aware of portion size.
Some of the benefits include:
*High antioxidant content has been shown to reduce the risk of coronary heart disease, cancer, and quite possibly some neurological diseases such as Alzheimer’s.
*Great source of mono and polyunsaturated fat which contributes to a lowering of LDL “bad cholesterol” and raising of HDL “good cholesterol”.
*A one ounce serving contains more than half the daily recommended serving of the mineral manganese, as well as calcium, zinc and phosphorus on the mineral side and vitamins A, E, and several types of B vitamins.
*Nuts make a great on the go snack either alone or paired with fresh or dried fruit—just portion out small containers so you have some handy to take with you wherever your winter travels lead!
written by:
Katie Jensen, CSCSPsychology, B.S.
NPTI Graduate
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