Pecan nuts (Carya illinoinensis) are fruits of a species of hickory tree indigenous to North America, and were used as a food by Native Americans.

Early settlers appreciated the nut, and commercial cultivation of pecans began in the late 19th century. Currently, the US produces most of the world's pecans. Although pecans have a high fat density (94% of energy), their fat is mainly monounsaturated (53% of energy) and polyunsaturated (28% of energy), with a relatively small amount of saturated fat (8% of energy). Pecans do not, however, just provide fat to the diet.

As shown in Tables 105.1 and 105.2, pecans are a complex food, and a source of multiple nutrients and bioactive components. For example, a typical 28-g (1-oz) portion of pecans provides 2.6 g of protein, which represents 5% of the daily value (DV) of 50 g protein needed by a healthy adult.

Other prominent nutrients in pecans are the vitamin thiamin, and the minerals magnesium, phosphorus, zinc, copper, and manganese. Pecans are a particularly rich source of redox-active metabolites, such as tocopherols, flavonoids, and phytosterols.

The is to present the contribution of pecans to human nutrition, and review epidemiological and clinical research on pecan consumption and health.

Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. In fact, the nuts have more than twice the flavonoid content found in almonds, cashews, and pistachios, and seven times the amount in walnuts. Compared to other nuts, pecans also have the highest levels of gamma-tocopherols, which is a form of vitamin E and another key antioxidant. Two separate studies have suggested that the increase in gamma-tocopherols levels from eating a pecan-rich diet helps prevent the oxidation of cholesterol. Oxidized cholesterol is a risk factor for heart disease. (Note: Both studies were funded in part by the National Pecan Shellers Association.)

And they're naturally sweet
One ounce of pecans contains just one gram of sugar. But compared to other nuts, pecans taste sweeter. That means they can help satisfy a sweet craving with no or less added sugar.

You can simply snack on a handful, or pair them with fruit (pecans go well with apples, pears, grapes, and kiwi). In the morning, try blending pecans into a smoothie; or add them to hot or cold cereal, oatmeal, a yogurt parfait, or muesli.