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Raw or roasted, pecans are one of the best foods for supporting a healthy body weight. Thanks to pecan nutrients, they not only satisfy your hunger, but keep calories low and stimulate your metabolism. Pecans also supply protein, antioxidants, and more than 19 vitamins and minerals like vitamin E, zinc, and magnesium. As a weight-loss snack, they simply can’t be beat!

The Nuts Paradox

For years, the medical authorities warned against eating nuts because of their high fat and energy content. A recent study published in the American Journal of Clinical Nutrition noted, “nuts are a high-fat, energy-dense food, but the evidence indicates that they pose little challenge to and may even aid weight management.” [1] This apparent contradiction is commonly called the “nuts paradox.”


It turns out when it comes to your weight, pecans are one of the best foods you can eat. These tasty nuts contain high amounts of healthy polyunsaturated fatty acids, commonly called PUFAs.

The research shows people who get a lot of these PUFAs tend to have lower body weight. A review of 31 studies found people who ate nuts regularly had slimmer waists and had an easier time keeping weight off. [2]

Pecan Nutrients: Healthy Snacks for Weight Loss

pecan nutrients

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In even a snack size serving of pecans, you get a big dose of important minerals like calcium and potassium and essential vitamins like C, A, and the B-complex that supports energy. But it’s the vitamin E, zinc, and magnesium in pecans that help with weight loss.

Together, vitamin E and vitamin K build red blood cells that increase oxygen availability to your cells and increases metabolism. Vitamin E also helps build muscle, and by replacing muscle more efficiently, your muscles work better and you increase your lean muscle mass. A study involving 246 participants found those with higher vitamin E levels had less abdominal obesity. [3]


Zinc improves the way you use and metabolizes sugar. [4] This prevents fat buildup and keeps the pounds off. Plus, zinc supports your immune system and wound healing.

And magnesium contributes to more than 300 different metabolic functions throughout your body. It plays a role in how quickly your body converts glucose into energy. In this way, it creates more energy and keeps your blood sugar low. Studies have found people who increase their magnesium lose weight faster and have a more active metabolism that helps maintain a healthy weight.

Antioxidant Properties in Organic Pecans

Out of 277 foods and nuts tested for antioxidant value by the USDA, pecans nutrients are the main reason these nuts rank #1. These antioxidants keep your cells safe from free radicals that would disrupt the systems that regulate your metabolism. The powerful antioxidant beta-sitosterol makes up 90% of the antioxidants in pecans.


Vitamin E also plays a role. In addition to its role in metabolism, it’s also a powerful antioxidant. Two of the eight different forms of vitamin E, the alpha- and gamma-tocopherol found in pecans, also act as antioxidants and clear the blood of dangerous free radicals.

What Can a Handful of Nuts Do for You?

As reported in both the Harvard Gazette and the New England Journal of Medicine, nut eaters are more slender. [5]

Pecans contain protein and fatty acids that make you feel full while supplying you with rich nutrients. And on top of that, you get vitamins and minerals that help regulate blood sugar and stimulate your metabolism. If you want to take full advantage of all the benefits of pecan nutrients, it’s best to eat organic one.

In the comments below, tell us about the snacks you enjoy that help you maintain a healthy weight.


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