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Versatile tree nuts good for snacking, desserts

One+serving+of+pecans+offers+almost+half+of+the+daily+recommended+amount+of+fiber.+%0AThey+are+in+the+tree+nut+family+along+with+almonds+and+walnuts.
One serving of pecans offers almost half of the daily recommended amount of fiber. 
They are in the tree nut family along with almonds and walnuts.

One serving of pecans offers almost half of the daily recommended amount of fiber. They are in the tree nut family along with almonds and walnuts.

DARA EMAN | The Daily Evergreen

DARA EMAN | The Daily Evergreen

One serving of pecans offers almost half of the daily recommended amount of fiber. They are in the tree nut family along with almonds and walnuts.

KAYLA SIMONSON, Evergreen reporter

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Health:
Pecans are nutrient-dense nuts with a multitude of vitamins and minerals. In a single ounce, pecans have 30 percent of the total daily fat intake requirement. Of this, 6 grams are polyunsaturated and 12 monounsaturated, according to an article on the U.S. Department of Agriculture’s website.

Monounsaturated fatty acids and polyunsaturated fatty acids are the healthy fats, beneficial for the body, according to the article.

The article states that with increases in healthier fats, cardiovascular disease rates drop, and these fats are a key component of dietary recommendations to reduce risk of heart diseases. Other daily dietary recommended needs found in 1 ounce of pecans include 40 percent of fiber, 18 percent of protein, 13 percent of iron and 30 percent magnesium.

Uses:
There are a variety of ways to integrate pecans into a diet. Whether the pecans are raw or roasted, simple snacking is always an option. Pecans, chopped or whole, can be sprinkled onto salads, granola, yogurt, oatmeal, caramel apples, piecrust or blended into smoothies as well.

Because of the consistency and sweetness of pecans compared to other nuts, they can be complimentary to desserts such as pies, muffins, cakes, fudge and pudding. Pecan praline and pecan pie are popular pecan-based desserts.

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Versatile tree nuts good for snacking, desserts