from Nutrition and You and other sources                                   PECANS have 196 calories/ounce and are a source of energy.  They contain many nutrients, minerals, antioxidants and vitamins essential for good health.

They’re rich in monounsaturated fatty acids such as oleic acid, that help lower total cholesterol by lowering LDL/bad and raising HDL/good cholesterols.

Pecans are a good source of many phyto-chemicals (chemicals naturally found in fruits, vegetables, nuts and legumes that may have healthful properties) such as beta-carotenes, ellagic acid (a phyto-chemical that inhibits the DNA binding of carcinogens, thus protecting the body from cancers), vitamin E, lutein and Zea-xanthin, a flavonoid (plant pigments that act as antioxidants) selectively absorbed in the eyes’ retinal macula lutea.  The antioxidant offers protective light filtering functions, helping prevent age-related macular degeneration.

Studies suggest the above compounds remove toxic free radicals and thus protect the body from cancers, other diseases and infection.

Pecans are an excellent source of many B-complex groups of vitamins that support the action of vital enzymes.   The nuts are good sources of minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.

WALNUTS have 185 calories/ounce and are full of beneficial nutrients, minerals, antioxidants and vitamins.

They’re rich (about 72%) in monounsaturated oleic acid and omega-3 essential acids that help lower total cholesterol by lowering LDL/bad and raising HDL/good cholesterols.

A little less than one ounce of walnuts provides 90% of RDI of omega-3 fatty acids.  The anti-inflammatory action of omega-3s helps lower risk of high blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.

The nuts are rich in compounds that have potential health benefits against cancer, aging, inflammation and neurological diseases.  They’re a good source of vitamin E, essential for maintaining the integrity of cell membrane mucus membranes and skin and protecting the skin from dryness.

Like pecans, cashews and pistachios, walnuts are rich in many B-complex groups of vitamins that support the action of vital enzymes.

Walnuts contain ample amounts of minerals such as manganese, potassium, copper, calcium, iron, magnesium, zinc and selenium.  Selenium is an important micro-nutrient that supports the action of antioxidant enzymes.  Zinc supports the action of enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.  Copper also supports the action of vital enzymes.

For answers to questions about the nutritional content and value of foods, go to



  1. I love eating nuts but what really annoys me is that if you want unsalted or un-flavoured they’re more expensive than the salted and flavoured ones. Why is this? You’d think it would be LESS expensive for a plain nut.

    • It’s probably because of quantity. Can you imagine bars putting out unsalted nuts for their customers? Most people want that salt.

      I buy brazil nuts, walnuts, pecans & almonds in the produce section of supermarkets, where the end user probably wants them salt-free for baking. I can also find salt-free peanuts on the shelves next to the salted ones. I toast the nuts and mix them altogether, then add shelled, salted pistachio nuts I buy at Sam’s Club for a reasonable price. With pistachios the only salted tasty in the mix, it doesn’t bother me.

  2. This is great but i have heard that although nuts are good for nutrition and health,but some nuts can allow your digestive system to work extra hard on breaking it down and that can be bad for your health,corrrect me if i’m wrong but just trying to keep learning.

    • I did some google research–I like to learn, too. I found websites that said nuts were difficult on the digestive system, but I don’t know how to rate the credibility, as the sites didn’t cite details about the studies from which the info was derived. I want to know who funded the studies, how many participants were involved, the length of time the study spanned, the credentials of the authors of the study, and the professional journal by which the study was vetted by peers & in which it was published.

      We all have our own gurus, and mine is Dr Andrew Weil because he blends the best of conventional and alternative medicines. He urges people to eat nuts daily but to avoid them while having an attack of diverticulitis. Many people I know w diverticulitis do eat nuts & seeds & don’t see a correlation between eating them & an attack. Others are afraid to eat seeds or nuts because they fear it’ll bring on an attack–but these instances are anecdotal info.

      Thanks for the good question.

  3. Aw, this was an exceptionally nice post. I find it challenging to write so the fact that you are Taking a few minutes and actual effort to generate a good article… but what can I say… I put things off a whole lot and never manage to get anything done.

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