10 Potential Benefits Of Pecans For Skin, Hair, And Health

Reviewed by Kelly Mulhall, DIP NT, mBANT, mANP, mGNC
Written by Sindhu Koganti, BTech (Biotechnology), Diploma In Nutrition

If you want to start a sodium-free diet, pecans are an excellent addition. The benefits of pecans can be attributed to their high protein content, antioxidants, vitamins, and minerals. This buttery-flavored nut is native to America and has anti-cancer and anti-inflammatory properties that help treat many ailments. Intake of pecans can help reduce the risk of cardiovascular disease, lower blood glucose levels, improve digestive health, and boost brain health.

This article explores the potential health benefits of pecans, their nutritional breakdown, and any adverse effects. Take a look.

10 Potential Health Benefits Of Pecans

1. May Reduce Risk Of Heart Disease

As per studies, increased intake of nuts lowers the risk of heart disease. Tree nuts like pecans can lower the levels of disease-causing low-density lipoprotein (LDL) cholesterol and triglycerides. LDL or bad cholesterol can clog arteries and cause heart attacks and cardiovascular disease. A study conducted by the New Mexico State University found that people who ate 68 grams of pecans (around 38 pecans) each day had lower levels of LDL cholesterol than those in the control group who didn’t eat nuts. However, due to their high calorie count it would be advisable to stick to portion sizes of around max 16 pecans per day). Pecans are rich in unsaturated fatty acids that have a positive effect on lowering cholesterol.

A pecan-rich diet can improve cardiometabolic risk factors, thanks to the presence of oleic acid and phenolic antioxidants. Pecans are replete with bioactive components, such as gamma-tocopherol, which can prevent chronic inflammation of the arteries. The flavonoids in pecans possess antioxidant properties and may lower blood cholesterol levels.

2. May Lower Blood Sugar Levels

Pecans are rich in dietary fiber that helps regulate blood sugar levels. One cup of these edible tree nuts contains 10.5 grams of total dietary fiber. In general, dietary fiber decreases the absorption of macronutrients in the intestine and delays gastric emptying. This results in lower blood glucose levels.

A study conducted by the University of Toronto on people with diabetes concluded that adding nuts to your daily diet helps improve blood glucose levels.

3. May Promote Brain Function

Pecans are high in gamma-tocopherol, a form of vitamin E (6). Studies state that individuals who consume vitamin E (dietary antioxidant) can lower their risk of dementia. This vitamin can fight against oxidative stress (or free radical damage) that may otherwise damage brain cells.

Pecans are also an excellent source of ellagic acid. This polyphenol can help prevent age-related cognitive decline. A study conducted on 150 middle-aged males found that ellagic acid has the potential to improve cognition.

The monounsaturated fatty acids in pecans also help reduce cognitive decline and improve brain functioning. Long-term intake of nuts was linked with improved cognitive behavior in older women. Another study conducted by the University of South Australia on 4822 adults aged 55 and over showed that people who consume 10 grams of nuts per day were 40% less likely to have poor cognitive function.

4. May Help Fight Inflammation

The phenolic compounds (such as tannins) in pecans can suppress chronic inflammation-causing genes and reduce inflammation. Pecans are also a rich source of magnesium that may help fight inflammation too. It may reduce inflammation in the arterial walls and reduce the risk of cardiovascular disease, arthritis, and Alzheimer’s. However, more studies are needed to further understand this mechanism of action in pecans.

5. May Improve Digestion

Pecans are rich in polyphenols such as ellagitannins (ETs) that can function as prebiotics (promote the growth of beneficial intestinal microorganisms). Studies suggest that ETs increase the growth of two common gut bacteria like Bifidobacterium and Lactobacillus. Also, pecans are loaded with dietary fiber that helps promote digestive health by regulating bowel movements. These tree nuts can reduce the risk of hemorrhoids and gastrointestinal problems and prevent constipation. However, more human studies are needed to prove these claims.

6. Are Rich In Antioxidants

Pecans have antioxidant properties, thanks to their bioactive compounds like ellagic acid. Oxidative damage has been linked to heart disease, Alzheimer’s, and cancer – and pecans may help reduce the risk. As per one study conducted by the Loma Linda University, USA, the antioxidant capacity of pecans can reduce LDL oxidation in humans. The increase in gamma-tocopherol levels with a pecan-rich diet reduces the risk of coronary heart disease.

7. May Help With Weight Loss

Pecans are rich in dietary fiber that has the ability to enhance satiety. Intake of fiber regulates appetite, increases metabolism, and decreases your urge to eat more. This, in turn, may help with weight loss. The nuts are also rich sources of niacin, vitamin B6, riboflavin, thiamin, pantothenic acid, and folate that help promote metabolism too.

8. May Reduce The Risk Of Certain Cancers

Pecan kernel extracts are said to possess anti-proliferative, antioxidant, and cell-protective properties. The ellagic acid in pecans has anti-carcinogenic effects that can inhibit rapid proliferation of cancer cells. Also, the dietary fiber in pecans may help reduce the risk of colon cancer, and the oleic acid can help reduce the risk of breast cancer.

9. May Improve Skin Health

Pecans contain numerous antioxidants, including vitamins A and E, which fight free radicals that otherwise cause premature skin aging. Vitamin A is also great for healing the skin and reducing breakouts. The fiber in pecans is thought to flush out the body’s toxins and promote skin health.

10. May Prevent Hair Loss

Pecans are rich in amino acids that promote blood circulation to the hair roots. These tree nuts also are a rich source of iron that may help fight hair loss.

Note: A higher daily intake of plant-based sources of iron (non heme) is needed in comparison to animal-based iron sources (heme iron) due to their lower absorption capacity by the body.

Pecans contain a wide variety of vitamins and minerals. Read on to discover their nutrition profile.

Nutrition Profile Of Pecans

Pecans have a rich nutrient profile, and they contain 19 vitamins and minerals. They are packed with fiber, magnesium, copper, zinc, and vitamin B1. As per the U.S. Department Of Agriculture, 100 grams of pecans contain the following nutrients:

  • Calories: 691 kcal
  • Protein: 17 g
  • Carbohydrates: 9 g
  • Fiber: 9.6 g
  • Iron: 2.53 g
  • Magnesium: 121 mg
  • Zinc: 4.53 mg
  • Copper: 1.2 mg
  • Thiamin: 0.66 mg
  • Riboflavin: 0.13 mg
  • Niacin: 17 mg     
  • Pantothenic acid: 0.863 mg
  • Vitamin B-6: 0.21 mg

Minerals like copper and zinc have many health benefits and help boost immune health and brain function as well as skin health, thyroid, and metabolism.

Pecan Recipes

1. Quinoa Pancakes

What You Need

  • Cooked quinoa – ¾ cup
  • Baking powder – ¼ teaspoon
  • Eggs – 2
  • Pure vanilla extract – ¼ teaspoon
  • Cinnamon – ¼ teaspoon
  • Sea salt – A pinch
  • Raw pecans – As per your requirement


  1. Mix all ingredients in a bowl.
  2. Pour the batter onto the skillet.
  3. Cook it slowly on one side for 3-5 minutes, until the cakes are set.
  4. Flip and cook the pancakes for another 1-2 minutes.
  5. Place the pecans on top of the pancakes.

2. Pecan Cheese Crisps

What You Need

  • Parmesan cheese – 1 ½ cups
  • Toasted pecans – ¾ cup


  1. Preheat the oven to 400 degrees.
  2. Mix the freshly shredded Parmesan cheese and finely chopped toasted pecans well in a bowl.
  3. Spread the cheese mixture onto parchment paper-lined baking sheets, forming mounds.
  4. Flatten each into a 2-inch round and create an even thickness.
  5. Bake for 7 to 10 minutes or until they turn golden brown.
  6. Transfer to a wire rack and let them cool for 15 minutes or until crisp.

3. Honey-Pecan Butterscotch Sauce

What You Need

  • Butter – ½ cup   
  • Light brown sugar – 1 cup
  • Cup milk – ¼ cup
  • Honey – ¼ cup 
  • Pecans – ¾ cup


  1. Mix all ingredients well in a bowl.
  2. Transfer the mixture to a medium saucepan and boil the mixture over medium to high heat.
  3. Stir the mixture constantly.
  4. Remove from heat and let it cool for 30 minutes.
  5. Stir in ¾ cup of coarsely chopped toasted pecans.
  6. Serve over hot apple pie topped with vanilla ice cream.

4. Pecan Coconut Balls

What You Need

  • Pecans – 1 ½ cups
  • Unsweetened coconut flakes – ½ cup
  • Vanilla extract – ½ teaspoons
  • Pitted Medjool dates – 1 cup
  • Hemp seeds – 3 tablespoons


  1. Grind pecan nuts in a food processor.
  2. Add dates and process until the mixture is sticky.
  3. Add hemp seeds and coconut flakes to the mixture.
  4. Process until blended.
  5. Roll into balls and refrigerate until firm, approximately for one hour.

This is how you can add these nuts to your daily diet. But how many pecans can you eat in a day?

How Many Pecans Can You Eat In A Day?

Pecans are highly nutritive and a great source of healthy fats. Intake of one serving (28 grams) of pecans or 16 pecan halves is recommended at a time.

Though pecans are generally considered safe for consumption, they may cause a few side effects. We will explore them in the next section.

Potential Downsides

Pecans are safe to consume with no side effects for most people. However, people with an allergy to tree nuts should avoid intake. Those allergic to tree nuts may experience allergic reactions, dizziness, hives, vomiting, and shortness of breath. Pecans are also high in calories and may contribute to weight gain if you eat them in excess. Hence, limit your intake of these tree nuts. Consult your doctor in case of any allergic reactions.

Pecans are a popular snack to munch on. These nutrient-rich nuts are packed with proteins, healthy fats, potent antioxidants, vitamins, and fats. The benefits of pecans include promoting heart, digestive, and brain health. They are good for your hair and skin as well, keeping them healthy and rejuvenated. They may also reduce inflammation, help you lose weight, lower blood sugar levels, and reduce the risk of cancer. However, they may cause numerous side effects, such as allergic reactions, vomiting, hives, and breathing difficulties, if eaten in large amounts. So, consult your healthcare provider before adding them to your diet.

Frequently Asked Questions

Can pecans make you sleepy?

Yes. Pecans contain tryptophan, an amino acid that is the precursor to melatonin. Melatonin is the hormone released in the evening, which is responsible for giving us good quality sleep.

Are pecans good for your liver?

Intake of nuts can lower the risk of liver diseases. However, more research is warranted to further understand the action of pecans in this regard.

What is the difference between pecans and walnuts?

Pecans are less expensive than walnuts. They also are smaller and rich in fiber and monounsaturated fat. However, walnuts are larger and more textured with higher protein content.

Key Takeaways

  • Pecans are buttery-flavored, sodium-free nuts with a rich nutrient profile and medicinal values.
  • Including pecans in your diet may lower LDL cholesterol levels, decrease blood sugar, and promote brain function.
  • You can prepare quinoa pancakes, cheese crisps, and coconut balls with pecans.
  • People with nut allergies should avoid eating pecans.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

  1. Nut Consumption and Risk of Cardiovascular Disease
  2. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials
  3. Pecans lower low-density lipoprotein cholesterol in people with normal lipid levels
  4. Monounsaturated Fatty Acids and Risk of Cardiovascular Disease: Synopsis of the Evidence Available from Systematic Reviews and Meta-Analyses
  5. A monounsaturated fatty acid-rich pecan-enriched diet favorably alters the serum lipid profile of healthy men and women
  6. A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial
  7. Pecans acutely increase plasma postprandial antioxidant capacity and catechins and decrease LDL oxidation in humans
  8. Pecan Nuts
  9. Nuts, pecans
  10. Effects of Dietary Fiber and Its Components on Metabolic Health
  11. Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials
  12. Dietary antioxidants and long-term risk of dementia
  13. The Role of Vitamin E in Human Health and Some Diseases
  14. Phenolic compounds and antioxidant activity of kernels and shells of Mexican pecan (Carya illinoinensis)
  15. Chronic administration of ellagic acid improved the cognition in middle-aged overweight men
  16. Monounsaturated, trans & saturated fatty acids and cognitive decline in women
  18. A Prospective Association of Nut Consumption with Cognitive Function in Chinese Adults aged 55+ _ China Health and Nutrition Survey
  19. Prebiotic nut compounds and human microbiota
  20. Effect of dietary fiber on constipation: A meta analysis
  21. Antioxidants in Pecan Nut Cultivars
  22. Reprint of “Investigation of the antioxidant capacity and phenolic constituents of U.S. pecans”
  23. A pecan-enriched diet increases γ-tocopherol/cholesterol and decreases thiobarbituric acid reactive substances in plasma of adults
  24. Health Benefits of Nut Consumption
  25. Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials
  26. Multivitamins and minerals modulate whole-body energy metabolism and cerebral blood-flow during cognitive task performance: a double-blind, randomised, placebo-controlled trial
  27. Content of major classes of polyphenolic compounds, antioxidant, antiproliferative, and cell protective activity of pecan crude extracts and their fractions
  28. Ellagic Acid
  29. Dietary fiber intake and risks of proximal and distal colon cancers
  30. Comparison of Oil Content and Fatty Acids Profile of Western Schley, Wichita, and Native Pecan Nuts Cultured in Chihuahua, Mexico
  31. Effects of gamma-linolenic acid and oleic acid on paclitaxel cytotoxicity in human breast cancer cells
  32. Discovering the link between nutrition and skin aging
  33. Iron Plays a Certain Role in Patterned Hair Loss
  34. Zinc and its importance for human health: An integrative review
  35. Copper: Toxicological relevance and mechanisms
  37. Chemical composition of selected edible nut seeds
  38. Effects of tryptophan-rich breakfast and light exposure during the daytime on melatonin secretion at night
  39. Association between nut intake and non-alcoholic fatty liver disease risk: a retrospective case-control study in a sample of Chinese Han adults
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Kelly Mulhall

Kelly is a science-based nutritional therapist who uses natural methods to balance the body, mind, and soul. She believes in... more