Pine nuts:10 properties, benefits and nutritional values

The pine nuts are the seeds of the trees of the species Pinus . Rich in vitamins , especially E, they are perfect as tonic in times of stress and tirednes.The pine nuts have a high content of fat (50%), predominantly unsaturated, with a significant percentage of linoleic acid (Omega 6).These seeds have a good protein content and are rich in fiber .Pine nuts are also an excellent source of vitamins (especially E and PP) and minerals (especially calcium , phosphorus , iron and potassium. 

10 benefits of pine nuts

Pine nuts are seeds , they should not be confused with legumes, such as peanuts, but more like a hardened fruit such as almonds. On a nutritional level, pine nuts possess very important characteristics, both in terms of mineral salts and vitamins.

  1. They protect the eyes

One of the main advantages of pine nuts is undoubtedly the abandoning content of lutein, a natural antioxidant substance, which has also been baptized as the “eye vitamin”.

The lutein is one of the nutrients that too often there is a shortage, especially in power modern. Since the human body is unable to produce lutein, it is dependent on external sources.

While there are over 600 carotenoids that your body can use, only about 20 of these are able to be carried to your eyes.Of these 20, only two (lutein and zeaxanthin) are deposited in large quantities in the macula of your eyes. ( 1 ) Clearly, these antioxidants are essential for maintaining healthy eyes.Lutein, like zeaxanthin, plays a key role in preventing macular degeneration and glaucoma by fighting free radical damage caused by ultraviolet rays and other factors such as poor nutrition.

Some studies also indicate that those who have already suffered macular damage can stop further damage by introducing more lutein-rich foods into their diet. Pine nuts are an easy treatment that can help you on your journey.

  1. They are a source of vitamin K

The calcium is important for bone health, but there is some confusion on the assumption football. Traditionally we tend to drink a lot of pasteurized milk, not knowing that in reality this is not the best way to maintain healthy bones.

The reason for this is that the milk, which starts raw as an alkaline food, becomes acidic after the pasteurization process. This causes a condition in the body called acidosis and makes you bleed alkaline from anywhere you can – mainly, your bones. The question may reasonably arise: “Yes, but what does this have to do with pine nuts?”

The answer is very simple: because vitamin K helps to keep healthy bones better than calcium. You can find calcium in many sources other than pasteurized milk, but if you are missing the vitamin K your body needs, you may still be at risk of bone weakness and diseases like osteoporosis.

Men and women with the highest vitamin K2 levels were 65% less likely to suffer from bone and hip fractures than those with low vitamin K2 levels, according to the Framingham Heart Study ( 2 ).

It is interesting to note that pine nuts are double protected when it comes to bone health – not only does their vitamin K content help build healthy bones, but one of the most common causes of vitamin K deficiency is high cholesterol drugs , and this is not something you will find from most trees – in fact, pine nuts and cashews are the only two trees with a significant level of vitamin K.

  1. Lower cholesterol

Several studies consistently show a reduction in cholesterol levels (LDL, the bad one) after the introduction of pine nuts regularly through the diet.Maintaining a level of protection with regard to cholesterol is very important for preventing cardiovascular diseases such as heart attack and stroke.The accumulation of cholesterol in the arteries, causes plaques on the walls of the arteries, and obstructs the normal blood flow.Research has shown how pine cones and pine nuts reduce cholesterol levels and help prevent atherosclerosis, a syndrome capable of creating plaques within arterial vessels.

  1. They possess slimming properties

Thanks to the particular combination of nutrients contained in the pine nuts, their consumption has been linked to weight loss and improved metabolism. The researchers found that subjects who regularly eat pine nuts have usually a lower weight, a lower weight circumference and even a lower level of insulin resistance.

  1. They help the immune system

In addition to all the substances already described, the pine nuts provide considerable quantities of zinc and manganese, these compounds are quite important for the proper functioning of the immune system that will result in strengthening the connective tissues.Furthermore, a strong immune system is also the best way to protect yourself from bacteria, toxins that can negatively affect our organs.

  1. Promotes the prevention of some forms of cancer

Another incredible part of pine nut nutrition is its magnesium content. (It’s a great food if you’re dealing with magnesium deficiency.) A small portion of pine nuts represents 18% of the recommended daily magnesium dose. Magnesium-rich diets are associated with lower risks of different types of cancer.

One study followed over 67,000 men and women to observe the incidence of pancreatic cancer as it was associated with magnesium intake. They found that every 100 milligrams decrease in magnesium per day represented a 24 percent higher risk of developing pancreatic cancer ( 5 ).

These changes cannot be determined by other factors, such as age differences, gender or body mass index.

  1. Lower blood pressure

As previously repeated in the article, a high magnesium intake is associated with low blood pressure and stroke risk.

Since high blood pressure causes a long list of serious health problems including heart failure, aneurysm, reduced kidney function and vision loss, it is important to maintain a diet rich in nutrients that will help you maintain healthy blood pressure.

If you are at risk of hypertension, start introducing pine nuts and other healthy foods into your daily diet and avoid high-fructose corn syrup like the plague.

  1. We fight free radicals with pine nuts

The aging process is influenced by negative free radicals , which found fertile ground when exposed to environmental hazards, such as tobacco smoke or radiation. The high content of antioxidants in pine nuts protect cells from damage caused by free radicals.

  1. Pine nuts are a source of vegetable proteins

Although pine nuts are not a complete substitute for meat, they also have a considerable protein content, if we also add the presence of caffeic acid (which is usually only contained within the coffee) it is not a bad idea to add the pine nuts to the internal low-protein diets.

Nutritional value of pine nuts: 

  • 191 calories
  • 19 grams of fat
  • 169 milligrams of potassium
  • 3.7 grams of carbohydrates
  • 1.8 milligrams of zinc
  • .1 milligrams of thiamine
  • .06 milligrams riboflavin / vitamin B12
  • 1.2 milligrams of niacin
  • 2.7 milligrams of vitamin E
  • 15.3 micrograms of vitamin K
  • 1 gram of fiber
  • 3.9 grams of protein
  • 1.6 milligrams of iron
  • 71 milligrams of magnesium
  • 163 milligrams of phosphorus

* the quantities are based on about 28.4 grams of pine nuts

Contraindications and warnings:

Like other foods, such as peanuts, pine nuts can cause anaphylactic reactions in allergy sufferers. This naturally translates into the fact that those who are allergic to it naturally must avoid consumption at all costs. Rarely, some people may suffer from PMS (Pine mouth syndrome) which is not a particularly dangerous reaction, but capable of causing the sensation of a bitter or metallic taste after eating pine nuts.

The pine nuts in the kitchen

 Pine nuts are commonly used in confectionery and cooking, the recipes we commonly use during the week are famous. We find them easily in supermarkets.

Leave a Comment