Family & Consumer Sciences

Cracking into Pecans

Melanie Ng

Did you know?that?Georgia?grows a large amount of the nation’s pecans??Pecans are?health-supporting, too! They are?a rich source of antioxidants, healthy fats, and over 19 vitamins and minerals.?We are nuts for?pecans!

How are pecans grown?

Pecans are grown on big trees.?One pecan tree?can produce pecans for over 100 years!?Many states in the Southern USA grow pecans.?Pecan trees grow in natural?groves or?are?planted in orchards. Both pecan groves and orchards make it possible for the USA to supply over 80-percent of the world’s pecans!?

The growing season for pecans goes from September until March, depending on the state and weather. However, today’s farming technology allows pecans to be?sold?year-round!??We can buy pecans from many small pecan farmers.?A list of pecan farmers in each state can be found on the?. We?can also?make a trip to your closest?store?to pick up a bag of?yummy?pecans!??

Nutrition in a Nutshell

Pecans can be a great source of many healthy nutrients. That is why some pecan growers call these nuts, “Nutrition in a nutshell.”?Let’s crack into pecans!

Pecans contain:

High-quality protein,?few carbohydrates,?and lots of fiber!?
The highest antioxidant content of any tree nut. Antioxidants are?helpful for living a long, healthy life.?
No cholesterol or sodium, and little saturated fat.?
Instead, they contain lots of healthy fats:?
- These fats help to?lower cholesterol levels.?
- One serving of pecans?(just over ? cup)?provides more oleic?(oh-lay-ick)?acid, a specific kind of healthy fat, than a tablespoon of olive oil!?
More than 19 vitamins and minerals, like vitamins A, B, and E,?folate, calcium,?zinc…?
- And many more! They?support healthy skin, a healthy immune system,?digestion, and longevity!?

It’s no wonder that the American Heart Association?says?pecans?are?a “heart-healthy” food!??Just make sure to store pecans in the fridge or freezer. This is because their fat content?makes them go bad faster.?

Our Pecan Picks

This nutritious nut has made its way into many 海角官方首页 SNAP-Ed recipes! Try out one of these recipes to get the benefits of pecans:

You might say the word “pecan” differently than your neighbors,?but there is one thing we can all agree on:?This little nut packs a punch of nutrition!?

Written by?Melanie?Ng, Ph.D. Student | Edited by Leslie Davis, MS, RD, LD, CDCES and the Nutrition Education Team?

Posted: April 5th, 2021