High in unsaturated fats and containing 19 vitamins and minerals, pecans are a delicious and nutritious little treat! They're also the only tree nut native to North America and rank among the top 15 highest antioxidant foods. They're great for heart health, muscle health, and reduce the risk of stroke thanks to their magnesium content.
Buy premium, unshelled pecans when you can. Make sure their shell is hard and that they don't rattle (an indication of age.) If only the shelled varieties are available, look for packaged nuts free of chemicals, pesticides, or flavoring of any kind.
Calcium 6.9% Iron 13.9%
Vitamin D 0.0% Vitamin E 4.6%
Vitamin K 4.3% Thiamin 43.6%
Riboflavin 7.6% Niacin 5.8%
Vitamin B-6 10.4% Folate 5.4%
Vitamin B-12 0.0% Panto. acid 8.5%
Phosphorus 27.4% Magnesium 29.9%
Zinc 29.9% Selenium 5.4%
Copper 59.4% Manganese 222.8%