Pecans (Raw) Overview
Pecans are among the most antioxidant-rich nuts, providing exceptional manganese, copper, and thiamin. These buttery nuts contain heart-healthy monounsaturated fats and plant sterols that may lower cholesterol. Pecans offer unique polyphenol antioxidants that support brain health and reduce inflammation throughout the body.
Why Pecans (Raw) Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Pecans (Raw) Nutrition Facts
Per 28g (1 oz (19 halves))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 196 | — |
| Protein | 2.6g | 5% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 2.7g | 10% |
| Sugar | g | — |
| Total Fat | 20.4g | 26% |
| magnesium | 34mg | % |
| zinc | 1.3mg | % |
| vitaminB1 | 0.2mg | % |
| copper | 0.3mg | % |
GI: 10 ()
Key Nutrients in Pecans (Raw) for Brain Health
Best Ways to Eat Pecans (Raw) for Brain Health
- Eat raw or lightly toasted as snack
- Add to oatmeal or yogurt for crunch
- Make pecan butter for spreading
- Use in baked goods and desserts
- Sprinkle on salads with cheese
- Make candied pecans for treats
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Pecans (Raw) Health Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
- Contains plant sterols lowering cholesterol
- May improve brain function and reduce dementia risk
- Supports heart health and reduces inflammation
Important Considerations
- Tree nut allergy common and potentially severe
- Very high in calories (196 per ounce) - portion control important
- Can become rancid quickly - store properly
- May be contaminated with mold - inspect before eating
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