One of the best things about pecans is that they are both delicious and healthy. Their good taste does not diminish the nutritious benefits that we could get from them. These delicate nuts are chuck full of energy-producing nutrients like carbohydrates though the fat found in pecans are mostly polyunsaturated and contains no cholesterol.

These nuts are also rich in iron, calcium, vitamins A, B and C, potassium and phosphorous.

Here are some more health information about pecans:

90% of the fats in pecans are unsaturated (about 60% monounsaturated/30% polyunsaturated)

- A serving of pecans (30g) provides about 25 percent more oleic acid than a serving of olive oil (one tablespoon)

- Pecans are cholesterol free

- Pecans are sodium free

- Pecans are fiber-rich

- Pecans are a valuable plant protein source

- Pecans have more than 19 vitamins & minerals

- They are an excellent source of gamma tocopherol, an important type of vitamin E

- They contain concentrated amounts of natural plant sterols, touted for their cholesterol-lowering ability

- Pecans contain a variety of phytochemicals

In order to incorporate pecans to your meals, you use them with salads, toppings, vegetables, meat dishes and desserts. It will add about 65 nutritious calories to your diet.