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the benefits of pecans

16th November 2016 by Jess

Pecans are a delicious source of healthy fats and fibre, as well as manganese which helps protect your cells against oxidative stress - definitely worth keeping in your snack drawer!

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Pecans are one of my favourite tasting nuts flavour-wise but they also contain so many nutrients.

Jess, graze nutritionist
roasted pecans


Pecans are an incredible source of the mineral manganese; just 10 pecans supply you with 65% of your daily intake of manganese! Manganese helps protect tissues against oxidative stress, and helps to keep our bones healthy.


Second up is copper. Copper is another antioxidant, helping our bodies to release energy and helping our blood to carry oxygen. It also helps with collagen synthesis and wound healing so healthy skin pivots on having ample copper in our diets.

pecans roasted

vitamin B1

The third most abundant vitamin or mineral in pecans is vitamin B1 (aka thiamin). Vitamin B1 is needed for energy production in our bodies, and helps keep our metabolisms ticking along. If your body isn’t getting enough of this vitamin you can suffer from fatigue, irritability, and low mood.

As if that wasn’t enough, pecans also contain natural protein, essential fats, magnesium, zinc, phosphorus and iron.

Jess's 5 favourite ways to enjoy pecans:

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at for even more.

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