Pecans often star in several fancy desserts dishes such as pecan pie and candied pecans. Dr. Jonny Bowden, Ph.D and clinical nutritionist, writes in his book "The 150 Healthiest Foods on Earth," that pecans are actually among the very most healthful foods you can eat. Dr. Bowden claims that pecans are perhaps the most healthful nut when they are not covered in sugar. Pecans contain several vitamins including vitamin K, also known as phylloquinone, which is quite important for your health but often overlooked.
Vitamin K Amounts
Pecans are not considered a significant source of vitamin K. There is 3.5 mcg of vitamin K in 100 g of pecan nuts. This is less than 5 percent of your daily recommended allowance, regardless if you are a man or woman. Green leafy vegetables such as spinach and kale are the primary sources of vitamin K. Men who are over 19 years old require 120 mcg of vitamin K. Women who are over 19 years old require 90 mcg of vitamin K.
VItamin K and Bone Health
Bowden claims that vitamin K is hardly ever spoken about in the medical community and never used in advertising or marketing campaigns for bone health. Yet, this fat-soluble vitamin that is stored in your fat tissue and liver is critical in allowing calcium to support your bone health. Without vitamin K, calcium and other minerals such as magnesium cannot absorb into your bones. According to the University of Maryland Medical Center, low levels of vitamin K are associated with osteoporosis. This is important if you are a postmenopausal women and particularly if you have a family history of osteoporosis. Vitamin K may help reduce the risk of bone fractures and even enhance the density of your bones.
Health Benefits of Pecans
Pecans contain large amounts of healthful monounsaturated fats that yield cardiovascular benefits. Dr. Bowden explains that pecans delivery similar health benefits as olive oil, which is predominantly composed of monounsaturated fat. The College of the Canyons reports that monounsaturated fats are considered the most heart healthy dietary fats you can eat. According a study in the 2002 "Journal of the American Dietetic Association," pecans can lower your LDL or "bad" cholesterol, even if your LDL level is normal. A high LDL level is considered a risk factor for heart disease. Monounsaturated fats are also associated with a lower risk of type 2 diabetes.
Moderation is Key With All Nuts
Even though pecan nuts are good for you, they are very high in calories. Pecans, like all nuts, should be enjoyed only in moderation, especially if you are trying to lose or manage weight. A 1 oz. serving of pecans is 196 calories and since pecans are a convenient snacking food, it is quite easy to overindulge. You might want to limit yourself to just a handful a day. It is best to get unsweetened pecans. Commercial pecans snacks are even higher in calories and often coated in sugar and added sweeteners that will raise your blood glucose levels rapidly and encourage fat storage.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- "Dieting for Dummies"; Jane Kirby RD, American Dietetic Association; 2003
- International Nut and Dried Fruit Foundation: Pecans
- University of Maryland Medical Center: Vitamin K
- Vaughns-1-Pagers.com: Vitamin K Foods; USDA Nutrient Database for Standard Reference, Release 15
- "Journal of the American Dietetic Association": ecans lower low-density lipoprotein cholesterol in people with normal lipid levels.; Mar 2000
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