Celebrate Pecan Day on 14 April with a healthy handful of pecans to reap the nutrition and health benefits of this tasty nut!  

Five fast facts about pecans:

  • Pecans are one of the richest plant sources of polyphenols, which are powerful antioxidants.
  • Pecans are rich in essential vitamins and minerals, including magnesium and thiamin, nutrients that help fight fatigue; vitamin E, a potent antioxidant; and manganese, a mineral needed for healthy bones. 
  • Pecans are one of the few plant sources of omega-3, which plays a crucial role in heart and brain health.
  • A 30g serve of pecans provides around 3g gut-loving fibre – which is about 10% of an adults’ daily fibre needs.
  • The majority of Australian pecans are grown in the Gwydir Valley, east of Moree in northern inland New South Wales.

A randomised controlled trial, published in 2022, found eating a couple of handfuls of pecans a day (68g/day) reduced appetite and desire to eat again later, without impacting overall daily energy (or kilojoule).

Some of our favourite pecan recipes:

Happy Pecan Day, everyone!


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