re you curious about the health benefits of pecan oil?

This increasingly popular vegetable oil is quickly becoming a favorite among health-conscious people.

This is due to its unique nutty flavor and numerous health benefits.

In this blog post, we’ll discuss the various ways you can incorporate pecan oil into your diet and reap the many health benefits it offers.

From being high in healthy fats to helping regulate cholesterol levels, this oil is sure to impress.

So, if you’re ready to explore the world of pecan oil, then let’s get started!

General facts about pecan oil:

An overview:

Being part of the Juglandaceae family, Pecans go by the scientific name “Carya illinoinensis” which makes it related to walnuts.

Pecans are native to The Americas and have been grown on the banks of the Mississippi River for thousands of years.

In fact, there are archeological proofs that were found in Texas and Mexico and show how pecans were grown along rivers.

Historians mention that pecans harvesting was the main activity for Native Americans as it represented one of their main food supplies.

Several centuries later, in the 20^th century, pecans reached the European continent for the first time.

It is an oleaginous fruit which means that it contains a good amount of natural oils which can be extracted.

Characteristics:

This oil comes in golden color and it tends to have a very liquid oil very similar to sunflower oil.

Pecan oil is full of nutrients and has a nutty flavor and can be used externally or internally (ingestion).

For instance, it has a high-fat content which makes it suitable for skin application to enhance softness and elasticity.

Those who have applied pecan oil on their skin claim that its moisturizing effect can be felt just a few minutes after application.

However, it is a very rare type of oil outside of the American continent but it has been gaining popularity recently.

Where does pecan oil come from?

The tree of pecans can live up to 300 years and reach heights of 130 ft (40m) while producing fruits every year.

They are one of the most admired nuts in the United States because of their sweet and nutty aroma.

Because of that, many products use pecans as a main ingredient, and among those products is aromatic pecan oil.

Nowadays, there are many brands of pecan oil in the market with the most nutritious ones being “cold pressed”.

The organic type of pecan oil has a delicate flavor with no added sediments and is purely made from pecans.

Pecan oil nutritional values and health benefits:

Nutritional values:

More than 75% of the composition of pecan oil is made of omega-3 which is essential for the proper functioning of the body.

In the scientific field, LA (linoleic acid) and ALA (alpha-linoleic) fatty acids are referred to as vitamin F.

Among all the vegetable oils, pecan oil contains the most vitamin F which maintains overall health.

Pecan oil also offers a good amount of carotenoids, vitamins E, B, and A which all have great antioxidant properties.

As for the minerals, pecan oil is very rich in manganese, copper, zinc, magnesium, phosphorus, and Iron.

Pecan oil is a great source of lysine one of the most important amino acids and it offers 10% of the daily need per just 1 tbsp.

Also, coenzymes Q10 (CoQ10) which is a great antioxidant necessary for a lot of body organs.

Health benefits:

Can reduce inflammation:

Introducing pecan oil into your diet can help your body fight inflammation and reduce the risks of many diseases.

These claims are also backed by science as it proves how oil extracted from pecan can reduce the risk of cancer, heart disease…

In fact, a study on 23 patients with high cholesterol shows that consuming alpha-linoleic acid reduces the production of the inflammation protein CRP.

Not just reduce the production of CRP but pecan oil is also rich in ellagitannins which are a type of polyphenol with anti-inflammatory properties.

Enhances skin health:

Cold-pressed pecan oil contains many nutrients that have a good impact on the skin including omega-3 fatty acids.

For instance, one of these fatty acids is alpha-linoleic acid which can reduce skin pigmentation.

In addition, pecan oil is a good source of EPA and DHA acids which enhances the skin’s resistance to UV radiation.

Generally, omega-3 fatty acids are known to fight skin inflammations, speed up wound healing and stimulate cell renewal.

Not just omega 3 fatty acids but pecan oil also provides omega 6 which maintains a healthy level of moisture in the skin.

Reduces blood pressure:

Another benefit of pecan oil thanks to alpha-linoleic acid is its effectiveness in lowering blood pressure.

Also, cinnamic acid is present in pecan oil which was confirmed by many studies that it can reduce blood pressure.

Improves cholesterol levels:

Many pieces of research show that oleaginous nuts such as walnuts, pistachios, and pecans can reduce the level of bad cholesterol in the blood.

Thanks to the sterols in pecan oil, it can help reduce the number of triglycerides which results in a lower risk of heart disease.

Not just sterols but the oil of these nuts is full of many other plant-based antioxidants which can also reduce bad cholesterol levels.

Helps fight fatigue:

Not meeting the daily needs of essential nutrients is on the top list of causes of fatigue.

To get all the nutrients our body needs we need to diversify our food and this is how pecan oil can help reduce fatigue.

For instance, consuming the recommended dose of 1 tbsp per day of pecan oil can help our bodies in many ways.

It contains magnesium, potassium, and vitamin B1 which promotes balanced psychological functions.

Also, this nutty oil contains lipids, zinc, magnesium, iron phosphorus, and copper which all contribute to metabolizing energy.

Many studies show the effectiveness of iron and magnesium as a cocktail to treat fatigue.

Promotes a healthy nervous system:

Thanks to its richness in many minerals and vitamins, pecan oil can treat commonly known brain disorders.

Among those minerals, this oil contains copper which promotes the proper functioning of the brain.

Many of these nutrients help fight free radicals which are the main cause of Alzheimer’s and Parkinson’s.

The neurotransmission on the brain that is responsible for rapid reactions also depends on manganese which is present in this oil.

In fact, manganese deficiency can lead to concentration difficulties, epilepsy, and mental illness.

Because of all these nutrients in pecan, many people consider it to be a brain food just like walnuts.

Improves blood sugar control:

Consuming this oil regularly can lower the risk of type 2 diabetes by decreasing insulin resistance.

In fact, there is a couple of studies focusing on the positive effect of pecan extract on patients with diabetes.

For instance, Toronto University published a study in 2011 made on 117 diabetic patients showing that consuming pecans reduced their bad cholesterol levels.

The results they concluded say consuming pecans or pecan oil at least once a week can reduce the risk of diabetes by 24%.

Prevent oxidative stress:

Because it offers an abundance of healthy fats, pecan oil is full of antioxidants which can help reduce oxidative stress.

These conditions often lead to serious diseases like heart disease, cancer, diabetes…

In fact, a study published by the University of California concludes that consuming pecan oil increases antioxidants within 24 hours.

People who consume nuts or pecan oil regularly experience a significant decrease in free radicals and oxidative stress in general.

This is mostly due to the presence of flavonoids, phenols, tannins, phenolic acid, and proanthocyanidins.

Other health benefits:

• Good for headaches.
• Relieves cold and flu.
• Promotes wound healing.
• Treats sunburns.
• Reduces the risk of cancer.
• Relieves muscle pain as a massage oil.
• Good for the elderly.
• Promotes a healthy cardiovascular system.

Precautions before you consume pecan oil:

Organic pecan oil is generally safe to use and consume but it can still cause side effects in rare situations.

High in calories:

Pecan oil is fairly high in calories compared to other nutty oils which may cause weight gain if you overconsume it.

Therefore, it is better if you limit your pecan oil use to no more than 1 tbsp (14g) by adding it to salads, sauces, and pastries.

Drug interactions:

Pecan oil contains certain components that may interact with thyroid gland medications.

These substances may have a beneficial impact on the thyroid gland but medication interfere and aggravate the impact.

Because of that, for those who deal with thyroid gland issues and already taking medication, it is better to talk to your doctor before you consume pecan oil.

Allergic reaction:

Since pecans are close relatives to walnuts, they can still cause certain allergic reactions including:

• Itching and skin rash.
• Swelling of the tongue and/or lips.
• Stomachache.
• Nausea and vomiting.
• Anaphylactic reaction (requires emergency).

People who are allergic to pecans are already allergic to walnuts, cashews, peanuts, pistachios…

Therefore, it is better to also stay away from pecan oil and if you experience any of those allergic symptoms you should stop using it.

Using pecan oil:

In cooking:

People who consumed this oil have described its flavor to be somewhere between almond and walnut.

Pecan oil is used in many ways to add flavor to many recipes including:

Combines well with white meats, mushrooms, and cheese.

• Great as a seasoning for citrus salads.
• Less bitter than other nut oils therefore it combines better with vinegar.
• A great seasoning for rice recipes.
• Enhances the flavor of fish, vegetables, crab, and soups.
• Adds a nutty flavor to chocolate recipes and cakes.

Cold-pressed Pecan oil is the most beneficial because it still has its nutrients however, it is not suitable for cooking.

For instance, organic pecan oil doesn’t support extreme heat which is why the best way to use it is to add it in the final step of your preparation.

Nutty brownies:

Ingredients:

• 2 dark chocolate bars (112g).
• 5 tbsp of pecan oil.
• ½ cup of flour (60g).
• 2 eggs.
• 1 vanilla pod.
• 3 ounces of sugar (84g).
• 2 ounces of nuts (55g).

Preparations:

• Start by preheating the oven to 350°F (180°C).
• Melt the dark chocolate in a bain-marie alongside pecan oil.
• In a bowl, beat the eggs and sugar using a batter until you obtain a fluffy white cream.
• Remove the vanilla seeds from the pod then add them to the fluffy cream mixture and mix well.
• Pour the melted chocolate into the bowl alongside the vanilla cream and mix.
• Crush the nuts you chose (preferably pecans or walnuts) and add them to the bowl.
• Gradually add the flour while mixing until you obtain a homogenous brownie dough.
• Pour the mixture into a cake pan and let it cook for 25 minutes then take it out, let it cool down, and enjoy it!

In cosmetics:

Thanks to its abundance of linoleic acid, vitamin E, and antioxidants, pecan oil is very famous in the cosmetic industry.

In fact, many skin products contain this oil including moisturizers, lotions, face masks, and skin tone products.

This is not a new practice, but for centuries people have been using pecan oil externally to nourish their skin and hair.

Applying this oil on the skin will create a thin protective film that protects it from UV radiation and pollution.

In addition, Pecan oil can reduce inflammation caused by irritations, fungal infections, insect bites, and acne.

Pecan oil offers amazing antioxidants which can fight the signs of aging including wrinkles, stretch marks, and dryness.

To cleanse and nourish the skin, try using a mix of sesame oil and pecan oil and apply it to your skin to restore your skin’s health.

Buying pecan oil:

Pecan oil is available in most grocery stores across the United States, however, you need to know which one is the best!

Just like most vegetable oils, when you see the word “refined” it means it can support high temperatures like frying and roasting.

However, this technique of oil extraction includes heating and refining which affects the taste and health virtues of this oil.

In fact, during those processes, most of the nutrients are gone, and some of the fats are transformed into trans fats which are bad for the health.

Because of that, if you want to buy pecan oil that contains all of its nutrients you need to buy cold-pressed or organic virgin pecan oil.

Other oils are a combination of refined and virgin pecan oils and are often referred to as “pure pecan oil”.

It is also important to know that virgin oils are usually rare to find and tend to be very expensive.

Nonetheless, if you want the tastiest and most beneficial version of pecan oil then you need to get “cold-pressed” or “virgin” pecan oil.

Storing pecan oil:

Virgin oils contain unsaturated fatty acids which can oxidize easily and spoil if not stored under the right conditions.

Before opening the bottle:

The oil needs to be away from light, air, and heat in order for it to retain its nutty aroma.

Therefore, place the bottle in the pantry away from the light and it will remain edible and aromatic for 1 year.

After opening the bottle:

After the oil has its first exposure to the air you can keep it in the fridge especially since pecan oil does not freeze.

Also, remember the date of opening and make sure you keep it away from heat and light and consume it within 3 months.