SweetAdditions

The first thing that comes to your mind, while thinking of nuts is walnuts, hazelnuts, chestnuts, Brazil nuts, macadamia nuts, pecans and even peanuts! One of the least mentioned nuts are pine nuts. Pine nuts are not nuts, but they are the edible seeds of pine trees. There are over a hundred varieties of pine but very few are useful. The Pinus pin, a Mediterranean stone pine, Pinus edulis, a pine that grows in southwest US and Pinus cembroides, a Mexican nut pine are the varieties of pine. The pine trees family produces both male and female pine cones, while nuts are only found in fertilized female cones. Harvesting of the nuts is a labor-intensive task, as the cones need to be heated to displace the nuts. Therefore the pine nuts are usually more expensive than any other nuts.

Most of the edible pine nuts are grown in Southern Europe, especially in Italy and France. They are also harvested in other countries, like Spain, Portugal and southern United States. Various names of pine nuts are Indian nuts, pinon nuts, pinocchi and pignoli. European types of pine nuts have high level of protein while Chinese varieties are known for their strong flavor. Their size can differ from about 1 – 5cm in length, with over a hundred seeds coming from one cone. In some cultures pine nuts are consider as daintiness and also it is an essential ingredient in various dishes. The oil extracted from the nuts has a delicate, nutty flavor and is used as a flavoring agent in various recipes. It is used with vegetables or in salad dressings and the rich flavor of the oil makes it a good choice for marinades.

For culinary purposes pine nuts are used around the world for centuries. In ancient Greece they were considered to possess aphrodisiac qualities and conserved in honey, and Hopi and Navajo tribes have been recorded as using them as source of protein. Either they ate them dried or ground the nuts into a course powder then mixed the paste with water to make porridge. They restrain about 31 grams of protein per 100 grams of nuts, the highest of any seed.

Nutritional value of pine nuts:

Like peanuts, walnuts and many other nutritional nuts, the pine nut also contains minerals like phosphorous, magnesium and iron, riboflavin, niacin, thiamin and Vitamin and also some essential amino acids needed by the body. Some of the pine nuts nutritional benefits include suppression of appetite, antioxidant protection, cardiovascular health maintenance, etc.

Antioxidants:

Pine nuts are laden with advantageous antioxidants. One of the signs of aging is ‘free radical damage’, which means premature aging of skin due to minute chemical particles called free radicals. This is caused by stress, diet and other factors. Pine nuts contain a long list of antioxidants from Vitamin A to Vitamin E and lutein which act as mega-vitamins and help protect cells from free radical damage and also improve vision. One cup of pine nuts contains about 9 mcg of lutein.

Fiber:

Pine nuts contain about 1 g of fiber. It helps to improve digestive health by removing toxins and keeping bowel movements regular. Eating a diet high in fiber reduce constipation and hemorrhoids. Fiber helps to maintain a clean colon by preventing waste back up on the walls of the colon. Fiber from nuts is easy for the body to digest.

Oleic Acid:

Pine nuts restrain large concentrations of oleic acid. This is a beneficial monounsaturated fat that helps to manage cholesterol levels by removing triglycerides from the body. Triglycerides donate to heart disease so it is important to consume foods and supplements that help to improve heart health by controlling triglycerides.

Vitamin K:

Pine nuts contain high levels of certain vitamins such as Vitamin K, which is important for blood clotting and bone health. Vitamin K is fat soluble, means this vitamin is also present in fat tissues and utilized through the fat. Vitamin K helps to relieve menstrual cramps and improve circulation. One cup of pine nuts contains about 72 mcg Vitamin K.

Energy

Pine nuts contain 3 mg of iron, one of the main elements of energy-producing hemoglobin.

Health benefits of pine nuts:

Heart Health:

Pine nuts don’t just have high levels of monounsaturated fat and arginine, they also contain high levels of magnesium and potassium, and these four ingredients can assist in preventing heart disease.

Cholesterol:

Consumption of pine nut oil helps reduce cholesterol. Further it can help combat hypertension by normalizing the lipid spectrum of blood.
Pine nut oil contains pinolenic acid, which affects the low-density lipoprotein (LDL) receptor activity of human hepatoma HepG2 cells. Essentially, pinolenic acid stimulates hepatic LDL uptake, which in turn lowers cholesterol levels in the body.

Nutrients:

Pignoli and pifiions are an excellent source of vitamins Bl and B3, manganese, copper, magnesium, and molybdenum. They are a very good source of zinc. They are a good source of vitamin B2, vitamin E, and potassium. Pifions are a better source of vitamin B1, and pignoli a better source of iron.

Weight Loss:

At the University of Liverpool the School of Psychology undertook a study to find out about the effects pine nuts have on appetite. Results showed that pine nuts contain two important chemicals, endogenous cholecystokinin and glucagon like peptide 1 that once consumed; contribute to individuals feeling satiated and not wanting to eat further.

Other health benefits:

• It gives exceptional value in the diet of baby food.
• 100 grams of pine nuts contain iodine, manganese, copper, zinc, cobalt which is daily required by our body.
• It is used in folk medicine in Siberia for the treatment of nervous disorders, tuberculosis, diseases of the kidneys, bladder and gastro-intestinal tract.
• It gives energy and increase sexual appetite and the amount of semen.
• Cleanses the kidneys and bladder and also prevents the bladder from stones and ulcers.
• Pine nuts help in building stronger bone and teeth by improving the body’s ability to absorb calcium.

Related posts

• Health risk of Ramen noodles (1)
• Health benefits of red grapefruit (1)
• Green vegetables and their nutritional value (2)
• Almond milk benefits and side effects (2)
• Sports drinks nutrition facts – Are they healthy? (2)