Pecan is a delicious and nutrient dense nut native to Southern United States and Northern Mexico. It is well known for its sensory quality and health promoting activities. It is packed with MUFA, PUFA, polyphenolic compounds, antioxidants and micronutrients, which serve various important functions of the body.

Nutritional overview

It contains very less amounts of carbohydrates though it contains desirable amount of dietary fibre
It also contains some proteins
It contains fat as well. It contains both saturated and unsaturated fatty acid (MUFA and PUFA) but does not contain any cholesterol
It contains several vitamins, which include Vitamin A, Vitamin E, Vitamin C, Vitamin B1, B2, B3, B5, B6 and B9
It also contains various minerals such as calcium, phosphorus, potassium, magnesium, zinc, manganese, iron and copper
It is packed with phytonutrients, which include various monomeric as well as polymeric polyphenolic compounds. These phytonutrient components of pecan are responsible for showing significant nutraceutical activities, which help to prevent several chronic diseases

Pecan

Biological property

Antioxidant activity

Polyphenoic compounds (especially flavonoid) and vitamin contents of pecan are considered as principal compounds accountable for exerting antioxidant activities

Its consumption is very effective for reducing the risk of developing chronic diseases as it helps to protect the body from oxidative damages
It plays vital role in reducing the concentration of free radicals and reactive oxygen species within body thus helps to reduce oxidative stress
It also helps to promote cellular functionality by protecting cells from injuries and damages

Anti-inflammatory activity

Consumption of pecan is extremely beneficial for inhibiting the onset of inflammatory events within body and significantly reduces the prevalence of inflammatory diseases
Pecan contains desirable amount of magnesium, which plays essential role in preventing inflammation by reducing the concentration of inflammatory indicators within body
It is also associated with inhibiting swelling and pain

Antimicrobial activity

It helps to inhibit the growth as well as reproduction of microbes within host and protects the body from the harmful consequences of infectious diseases
It especially exhibits its antimicrobial activity against Listeria monocytogenes, Bacillus cereus, Staphylococcus aureus and Vibrio parahaemolyticus

Anti-carcinogenic activity

Consumption of pecan significantly reduces the susceptibility of cancers
This nut is packed with ellagic acid, which has strong anti-proliferative property that helps to prevent the proliferation of cancerous cells
It also helps to inhibit the binding of carcinogenic compounds (such as polycyclic aromatic hydrocarbons, nitrosamines etc) to DNA and prevents DNA damages, which helps to decrease the prevalence of cancers as well

It is also associated with preventing gene mutation (considered as an important causative factor of cancers)
Consumption of pecan especially reduces the prevalence of breast and colon cancer

Health benefits

Role on immunity

It plays significant role in strengthening the defense mechanism of body
Its phytonutrients, antioxidants and vitamin contents are responsible for boosting up the immunity
It also contains significant amount of zinc, which plays crucial role in promoting the growth, development and functionality of immune cells
It helps to enhance the resistant power of body as well hence increases diseases fighting ability

Role on digestive health

Indigestion is a very common problem experienced by a wide range of individual, which causes severe abdominal discomfort and heart burn. Pecan should be consumed for overcoming this digestive issue as it helps to promote digestion of food as well as absorption of nutrients
Its fibre content plays significant role in enhancing bowel movement that promotes regularity
It is also associated with increasing colonic motility that helps to move the food materials effectively through colon thus clean the gastrointestinal tract
It plays important role in preventing various gastrointestinal diseases such as constipation, hemorrhoids, diverticular disease and ulcerative colitis

Role on weight management

Individual who want to reduce their body weight should include pecan in their diet
Its fibre content is associated with providing a feeling of satiety that helps to reduce hunger hence decreases excess food consumption, which ultimately facilitates weight reduction
It is associated with increasing the catabolic rate of body that also aids in weight reduction

Pecan

Role on nervous system

It is very helpful for protecting nerve cells from inflammatory damages and prevents the susceptibility of developing neurological disorders
Its thiamine and copper content are closely related with delaying the onset of Parkinson’s disease
Its Vitamin B6 content also helps to promote the functionality of brain
It is packed with antioxidants (mentioned above), which help to protect the brain from free radical induced oxidative damages thus improves the functions of central and peripheral nervous system
Manganese is another important trace element found in pecan plays significant role in stabilizing the synaptic process of brain
Consumption of pecan is very effective for reducing the prevalence of epilepsy, Alzheimer’s disease, mood swings and learning disabilities

Role on skin

Zinc, phosphorus and folic acid contents of pecan play significant role in maintaining good skin

Its Vitamin A, Vitamin E and Vitamin C components act as potent antioxidant, which help to protect the skin from oxidative damages and prevent ageing
Fibre content of pecan helps to eliminate waste product as well as toxins from body, which helps to improve the appearance of skin
It is very effective for preventing the prevalence of wrinkles, fine lines, pigmentation and dermal infections

Role on hair

Pecan contains desirable amount of L-arginine (amino acid), which plays crucial role in promoting hair growth. It has seen that arginine is extremely effective for treating baldness
It is also associated with enhancing blood circulation throughout the body. So it also helps to improve the supplying of blood to hair roots that promotes hair growth
It helps to make the hair strengthen
It helps to reduce hair loss and breakage

Therapeutic applications

It plays significant role in reducing blood sugar concentration hence it is a healthy choice for diabetic patients
Its consumption is very effective for improving the symptoms of Premenstrual syndrome
As it contains desirable amount of calcium and phosphorus hence its consumption is considered as extremely beneficial for strengthening the skeletal system. It helps to increase bone mineral density and reduces the prevalence of osteoporosis especially in women
Individual suffer from arthritis should consume pecan as it has strong anti-inflammatory activities, which ultimately helps to prevent joint swelling as well as pain and also helps to improve joint functions

It helps to decrease the concentration of bad cholesterol (LDL) within body whereas increases the level of good cholesterol (HDL)
Its antioxidant, polyphenolic compounds and MUFA (especially oleic acid) contents are accountable for promoting cardiac health. It helps to reduce the risk of developing atherosclerosis, coronary heart diseases, strokes and heart attacks

General consideration of using Pecan

It can be utilized as a topping substance for salad
Baked fish or meat or chicken can be consumed with pecan crust
It can consumed with whole grain muffins or pancakes or cookies or pies or casseroles

Risk factors

Consumption of too much pecan may develop gastrointestinal disturbances like indigestion, flatulence, diarrhoea and stomach cramps. It’s over consumption may also leads to obesity thus it is better to consume it in moderate quantity.

Pecan

Source:

Atanasov, A.G., Sabharanjak, S.M., Zengin, G., Mollica, A., Szostak, A., Simirgiotis, M., Huminiecki, Ł., Horbanczuk, O.K., Nabavi, S.M. and Mocan, A., 2018. Pecan nuts: A review of reported bioactivities and health effects. Trends in food science & technology, 71, pp.246-257.

El Hawary, S.S., Saad, S., El Halawany, A.M., Ali, Z.Y. and El Bishbishy, M., 2016. Phenolic content and anti-hyperglycemic activity of pecan cultivars from Egypt. Pharmaceutical Biology, 54(5), pp.788-798.

Flores-Cordova, M., Muñoz-Márquez, E., Muñoz-Márquez, E., Ojeda-Barrios, D.L., Soto-Parra, J.M. and Preciado-Rangel, P., 2017. Phytochemical composition and antioxidant capacity in Mexican pecan nut. Emirates Journal of Food and Agriculture, pp.346-350.

Flores-Córdova, M.A., Sánchez Chávez, E., Chávez-Mendoza, C., García-Hernández, J.L. and Preciado-Rangel, P., 2016. Bioactive compounds and phytonutrients in edible part and nutshell of pecan (Carya illinoinensis). Cogent Food & Agriculture, 2(1), p.1262936.

Gardea, A.A., Martínez-Téllez, M.A. and Yahia, E.M., 2011. Pecan (Carya illinoiensis (Wangenh.) K. Koch.). In Postharvest biology and technology of tropical and subtropical fruits (pp. 143-166e). Woodhead Publishing.

Haddad, E.H., 2011. Health effects of a pecan [Carya illinoinensis (Wangenh.) K. Koch] Nut-rich Diet. In Nuts and Seeds in Health and Disease Prevention (pp. 891-898). Academic Press.