Pecan Nuts

You may know them best as the main component of a delicious slice of pecan pie, but pecans at their base are healthy nuts that provide your body with a handful of nutrients and health benefits.

Pecans are a bit lower in protein and fiber than many of the other nuts on our list, but they make up for it in healthy fats and levels of vitamin B, zinc, and manganese. This nut has also been linked to improving heart health factors and insulin levels.

According to a 2020 study published in the Journal of Human Nutrition and Dietetics, participants with coronary heart disease saw an improvement in their cholesterol levels after eating a daily dose of pecans for three months.

A 2018 study published in the journal Nutrients found that patients with obesity who consumed a “pecan-rich diet” saw an improvement in their insulin, which the researchers say is an important factor in cardio-metabolic health (AKA the health of your heart, blood, and blood vessels).