Pecans are native to central and eastern North America and the river valleys of Mexico. These nuts are a high-quality source of protein, fiber and heart-healthy monounsaturated and polyunsaturated fats. Despite their small size, pecans also pack a nutritional punch and are loaded with a number of healthful vitamins and minerals.
Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin found in many fruits and vegetables. Vitamin C acts as an antioxidant and is required for collagen, neurotransmitter and steroid hormone synthesis. An ounce, or 19 halves, of pecans contains only 1 percent of the daily value of vitamin C.
Vitamin E
The fat-soluble vitamin E is primarily known for its power as an antioxidant. Antioxidants are chemical substances that prevent or repair damage to your cells caused by environmental agents such as sun damage and pollution. One ounce of pecans contains 2 percent of the daily value of vitamin E.
Vitamin K
An ounce of pecans contains 1 percent of the daily value of vitamin K. This fat-soluble vitamin is required in the regulation of the synthesis of blood-clotting proteins; it also aids in the incorporation of calcium into bones.
Thiamin
Thiamin, or vitamin B1, is a water-soluble vitamin that assists in the breakdown of carbohydrates and some proteins. Thiamin is also required for the growth and maintenance of nerve and muscle tissues. One ounce of pecans provides a whopping 12 percent of the daily value of thiamin.
Riboflavin
The riboflavin, or vitamin B2, in an ounce of pecans equals 2 percent of the daily value. This water-soluble vitamin aids in the breakdown of carbohydrates, proteins and fats, and functions in cell division. Riboflavin also promotes growth and tissue repair.
Niacin
The water-soluble vitamin niacin, also known as vitamin B3, assists with the construction of body fat and helps to maintain normal nervous system functions. One ounce of pecans contains 2 percent of the daily value of niacin.
Vitamin B6
Vitamin B6, or pyridoxine, is a water-soluble vitamin required for normal red blood cell formation and for the formation of lipids in the nervous and immune systems. Vitamin B6 also works as a coenzyme involved in the formation of neurotransmitters, which are chemicals released by the cells of the nervous system. One ounce of pecans contains 3 percent of the daily value of vitamin B6.
Folate
The water-soluble vitamin folate, or folic acid, found in an ounce of pecans constitutes 2 percent of the daily value. This vitamin is required for the normal formation of red blood and other cells. Folate also plays an important role in the formation of DNA.
Pantothenic Acid
An ounce of pecans contains 2 percent of the daily value of pantothenic acid. This water-soluble vitamin acts as a coenzyme involved in energy metabolism of carbohydrates, fats and protein.
References
- "Nutrition Through the Life Cycle, Third Edition"; Judith E. Brown; 2008
- SELF Nutrition Data: Nuts, Pecans
- National Pecan Shellers Association: Health Benefits of Pecans
- U.S. Department of Agriculture Agricultural Research Service: Nutritional Quality of Fruits, Nuts, and Vegetables and their Importance in Human Health
- National Pecan Shellers Association: History of Pecans
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