Pecans

Pecans are versatile and edible nuts that grow on a majestic tree that is a type of hickory (Carya illinoensis) native to North America, specifically along the Mississippi River Valley. Like macadamia nuts, pecans also have a high-fat content, with most of the fat in the form of heart-healthy monounsaturated oleic acid, the main fat of olive oil. A 30 g serving of pecans supplies 190 calories, 19.5 grams of fat, 2.6 grams of protein, only 3.93 grams of carbohydrate, and 2.72 grams of dietary fiber. Pecans are an excellent source of many nutrients, especially B vitamins and minerals. A 30 g serving of pecans meets 71% of the recommended daily intake (RDI) for manganese, 38% of the RDI for copper, and almost 20% of the RDI for zinc.Pecans provide significant amounts of plant sterols (95 mg per 100 g) that lower cholesterol levels. The chief sterol in pecans is beta-sitosterol, which represents 90% of the total sterols.Beta-sitosterol and other sterols block cholesterol absorption from th