Pine nuts are rich in energy, have good nutrient profile packed with health-promoting anti-oxidants, dietary fiber, vitamins, and minerals.

When you think of a nut, most likely that a pine nut doesn’t spring to mind, but may maybe it will. Although technically not really a nut – it’s rather a seed from the pine cone, this underappreciated snack offers considerable health benefits. What exactly are some of the health benefits of pine cones and why wouldn’t you add them to your diet.

Pine nuts contain a good amount of healthful vitamins and minerals. All of nutrients within the small seed like nuts greatly benefit your body in several ways, including lowering the risk of some major diseases and looking after normal metabolic functions.

Health Benefits of Pine Nuts

The healthy fats found in pine nuts try to balance your lipids inside your blood and in cell formation. These processes both try to lower triglyceride, or fat cell function, levels within your body. Consequently, both monounsaturated and polyunsaturated fats reduce the risk of heart disease by maintaining healthy blood pressure level and fat count.

One ounce of pine nuts contains nearly 9500 mg from the Omega 6 fatty acids whilst containing about 30 mg of Omega 3 fatty acids. This large quantities of healthy fats nearly cancels the mere 1 to 2 grams of saturated fats found in each serving of pine nuts.

Valuable Minerals

One not too popular mineral, manganese, activly works to increase metabolic processes in your body. A simple handful serving of pine nuts contains more than 100% of your recommended daily consumption of the mineral. Manganese also works together with the development of connective tissues, bones, insulin regulation and looking after healthy cholesterol.

A more popular mineral, iron, also present in pine nuts, provides such functions as nerve regulation and metabolic function. Iron deficiencies occur more frequently than any other nutrient related problem inside the general population around the globe, making pine nuts an optimistic impact on such an epidemic.

The copper present in pine nuts helps absorb more iron, guiding using the metabolic function. Copper has additionally shown direct connections with increasing immunity, reducing cholesterol, delaying the maturing process in cells, stimulating brain nerves, building healthy connective and skeletal muscle tissue, as well as preventing some types of arthritis.

Pine nuts also contain moderate amounts of magnesium, which works with of calcium to create healthy bones and teeth. Several folks who suffer from an increased chance of facing osteoporosis take advantage of consuming foods high in magnesium, like these healthy nuts.

Weight Loss

While they are high in fat, eating pine nuts regularly can boost your weight loss efforts simply because they contain pinoleic acid, which studies have found to be an effective diet pill. Pinoleic acid works by triggering the discharge of two hunger suppressant hormones, cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1).

Cardiovascular Support

Along with good circulation, pine nuts also bring about a healthy heart. They’re a great source of monounsaturated fats, that have been linked with lower cholesterol levels along with a lower risk of cardiac arrest. They are also high in vitamin E, vitamin K, copper, iron, and manganese, which help the cardiovascular system.


Pine Nuts Nutrition Facts

Pine Nuts Nutrition Facts

The antioxidants in pine nuts reduce the aging process because they assistance to remove free radicals in the body. When higher amounts of free radicals are present, aging process will increase and those toxins may also cause cancerous cells to develop. Eating foods high in antioxidants, for example pine nuts, will lessen the risk of these health concerns. The copper in pine nuts also plays a role in their anti-aging arsenal.

Eye Health

Pine nuts contain lutein, an antioxidant that’s crucial to the prevention of eye diseases for example macular degeneration and cataracts. Additionally they contain vitamin A as beta carotene, another important eye vitamin.

Energy Boost

When you’re feeling tired or fatigued, pine nuts can provide you with the boost that you’ll require because they contain protein and magnesium. It’s been found that magnesium helps you to improve symptoms of fatigue which is also beneficial for tension release and muscle cramping alleviation.

Pine Nuts Nutrition Facts

The flowers of pine tree subsequently become cone. The female cones take 2-3 years to mature after pollination. At maturity, the feminine cones are 3-35 cm long. Each cone has several spirally arranged scales, with two seeds on each mature scale. The scales in the base and tip from the cone are small , sterile, without seeds. At maturity, the cones usually open to release the seeds.

Two prominent species recognized for their large edible kernels include Pinus sibirica and Pinus koraiensis. Pine nuts feature tough brownish color coat or shell. Stone pines have long slender kernel compared to oriental pines, which are broad, large and also have higher fat content. Inside, the kernel has cream white color and delicate buttery flavor and sweet taste.

Pine nuts are full of calories, vitamins, antioxidants and minerals and full of numerous health promoting phyto-chemicals.

Our prime caloric content of pines originates from their fats. However, the nuts are specifically rich in mono-unsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that can help to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” within the blood. Research studies claim that Mediterranean diet, that is rich in monounsaturated fatty acids, helps to prevent coronary heart and strokes by favoring healthy blood lipid profile.

Pine or cedar nuts contain fatty acid pinolenic acid. Reserach has shown its potential use within weight loss by curbing hunger. Pinolenic acid causes the triggering of hunger suppressant enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) within the gut. In addition, pinolenic acid might have LDL-lowering properties by enhancing hepatic LDL uptake.

Like almonds, pines are loaded with vitamin E; contain about 9.33 mg per 100 g (about 62% of RDA). Vitamin E is really a powerful lipid soluble antioxidant, necessary for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen toxins.

Furthermore, like almonds and peanuts, pines have the freedom from gluten and therefore are a well known ingredient in the preparation of gluten free food formulas. Such formula preparations are actually healthy alternatives in individuals with wheat food allergy and coeliac disease.

Pinenuts are excellent source of B-complex number of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.