Native to central and eastern North America, pecans are a deliciously crumbly nut with a slightly bitter coating and creamy, delicately sweet flesh. Their naturally sweet taste means they are often used in baking and sweet desserts. However, you can also add them to dishes to counterbalance spicy or savoury flavours.

Pecans are great for heart and brain health and for balancing blood pressure and sugar levels. They are rich in vitamins A and E, calcium, zinc and magnesium, making them an excellent addition to a nutritional diet.

Nutritional benefits of pecans

Pecans are power-packed with vital vitamins and minerals to keep your body healthy and functioning. Here are just a few of their top nutritional benefits.

Full of vitamin A – Pecans are high in vitamin A. This is good news for your immune system, which uses the vitamin to strengthen cells that fight harmful bacteria. Vitamin A is also key for growth and development, so eating pecans will strengthen your muscles and tendons.

Rich in vitamin E – Vitamin E is another vitamin that is excellent for immune health. It helps prevent blood clots, improving blood flow and heart health. Vitamin E is also an antioxidant and shields your cells from free radicals which attack cells in your body.

Contains calcium – Many people know that drinking a glass of milk helps with calcium intake, but pecans are also a good source of calcium. It enables you to grow healthy bones and teeth and improves heart health.

Source of Zinc – Zinc is incredibly healing and contributes towards muscle repair and wound healing. It also boosts your metabolism, which is the process of converting food into energy.

Contains magnesium – Magnesium is a mineral that regulates your nerves and muscles, improving your breathing and coordination skills. It is also important for DNA synthesis, a vital role in the development of a fetus.

Easy ways to eat pecans

There is no shortage of ways to eat pecans, and we have listed some of our favourites to help you get started.

Include pecans in your dessert – Pecan cheesecake, pecan pastry, and pecan tart are just a few ways to use this delicious nut.

Make caramelised pecans – Fry them in maple syrup, honey or treacle for a delicious sweet treat.

Eat them raw – Pecans taste great on their own, so nibble on them as a healthy snack to keep you full for longer.

Put them in a trail mix – Pecans work well in a trail mix that contains walnuts because their creamy, buttery taste complements walnuts’ slightly bitter crunch.

Sprinkle on porridge – Crush up some pecans and sprinkle on top of your porridge to give your breakfast more texture and flavour.

You can try pecan halves, roasted or whole with Grape Tree. Browse our selection and include these delicious nuts in your diet.