Are Pine Nuts Healthy? What Are The Benefits of Pine Nuts?

What are Pine nuts?

Among all the nuts PINE NUTS are the most elegant among the nuts.  Pines are the source for the intake of many nutrients. They are edible seeds which are subtle, pleasantly sweet, crunchy from the exterior and yet delicious. The tree belongs to the Pinaceae family. It is also called as cedar nuts, pinon nuts, pinyon nuts, and pignolia. They are expensive yet worth its cost.

What makes it so elegant?

Pine nuts are 2% water, 13% carbohydrates, 14% protein, and 68% fat (table). In a 100 gram reference amount, dried pine nuts supply 673 calories and are a rich source (20% or more of the Daily Value, DV) of numerous micronutrients, particularly manganese (419% DV), phosphorus (82% DV), magnesium (71% DV), zinc (67% DV), copper (65% DV), vitamin E (62% DV), vitamin K (51% DV), and the B vitamins, thiamine and niacin (29-35% DV), among others (table).


Health Benefits Of Pine Nuts:

Antioxidants or Premature Aging

Like most the tree nuts, Pine Nuts contain a series of powerful phytochemicals that reduce inflammation in your body also named as INFLAMMAGINNG by the scientists. It contains a wealth of antioxidants, including vitamins A, B, C, D and E, and lutein. Antioxidants are crucial for your health to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.

Cancer Problems

Pines are rich in many nutrients one of which is Magnesium. Diets with a high amount to magnesium have been shown to be protective against some types of cancer like Pancreatic cancer.  You can have some Pine nuts as a snack to avoid such dangerous situations.

Cardiovascular Attacks

Pine nuts are the only nuts with the highest concentration of oleic acid. Oleic acid is a mono-saturated fat that helps the liver to eliminate harmful triglycerides from the body. They are also great for your heart, as they contain the same mono-saturated fats as in olive oil. They help reduce cholesterol and protect the arteries from damage, thus preventing heart attacks. As we can see the senses of the heart diseases are increasing on a regular basis which is actually not good. In a study published in the Archives of Internal Medicine, nut consumption was linked to decrease the risk of death in a heart attack.

Bone Strength

Pine nuts are the only tree nuts with significant levels of vitamin K. Intake of it may reduce the risk of fractures as they make our bones strong.

Weight loss or Detox

One of the most seen issues in society is Obesity. It has enough pin oleic acid, that can stimulate the intestines to produce hormones called CCK. This CCK signals the brain to turn off the hungry mode. Thus, slowing down the stomach’s rate of digestion and giving you a feeling of a full stomach. This is great for those who are watching their weight or are dieting. It has several factors that make them good food for losing and managing weight:

  • Fiber — 3.7 grams per 100 grams of nuts.
  • Protein — 13.7 grams per 100 grams.
  • Healthy fats — 68 grams per 100 grams.

Brain Performance

Pine nuts have 5.5 mg of iron per 100 grams. The major part of a human body is Brain, which needs iron for storing and transporting oxygen in the blood.  According to studies, eating foods rich in magnesium could lead people to have fewer incidents of depression and angry outbursts.

Promotes Healthy Digestion:

It consists of Phosphorus. It neutralizes acids to maintain the PH steady in your body. As phosphorus is an electrolyte, it helps in constipation, diarrhea and bloating.

Dermatological Use

Vitamin E in pine nuts is required for maintaining the integrity of the cell membranes. It also protects the skin from the harmful UV rays. And emollient properties of pine nut oil keep the skin well moisturized.

Energy Enhancement

It is the best option for evening snacking. It contains a protein that provides an instant source of energy. It helps to repair and build muscle tissues. Protein is a slow-burning fuel that provides a long-lasting energy boost which does not result in any health issues. It also helps to improve the body’s oxygen level usage, increasing energy levels. One-half cup of the nut provides nearly half of the daily recommended amount of magnesium, which enhances your energy.

Eye health

Pine nuts have a lot of lutein and zeaxanthin. These nuts are carotenoids which means plant pigments with antioxidant properties. There are so many carotenoids that can be used by your body.  However, only lutein and zeaxanthin are mostly present in the macula of your eyes. When you have enough of them, they play a major role in protecting your eyes against macular degeneration and glaucoma.

Immunity Improvement

Another mineral present in Pine nuts is zinc. Deficiency of Zinc causes diseases which result in death. Hence Zinc is the vital mineral for the immunity system. To maintain the immunity strength of the body, eat a zinc-rich diet like Pine nuts.

Reduce PMS Symptoms

Premenstrual syndrome causes a lot of discomfort in women’s life. The researchers concluded that ingesting magnesium and vitamin B6 significantly decreased the severity of PMS symptoms.  You can find both of these nutrients present in pine nuts.

Enhances Digestion

Pine nut oil has been used since ancient times to soothe an irritated digestive tract. It also helps in curing ulcers in the duodenum.

Appetite Suppressor

Cholecystokinin is a hormone that act’s as an appetite suppressant has its source in pine nuts. They also contain pinolenic acid that enhances other hormones, which act as hunger suppressors and hence the pine nuts give energy as well as reduce hunger.

Now you know all about the elegance of Pine nuts and the miracles it can do to your Health.