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10 Health Benefits & Nutritional Facts of Pine Nuts


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What Are Pine Nuts?

Pine nuts are the edible nuts from pine timber, which derive from the family Pinaceae and the genus Pinus. These much less widespread varieties of nut are also referred to as pignoli. Pine nuts are loaded with vitamin, together with iron, manganese, magnesium, zinc, vitamin E, and vitamin Okay. Consequently, there are a number of pine nuts advantages.

As an example, analysis means that the pine nut improves vision, maintains weight stability, lowers dangerous cholesterol, and benefits bone power. It may well also probably scale back the danger of heart attack and increase power ranges.

There are about 20 species of pine timber that produce edible pine nuts. The preferred come from 4 pine timber, together with the Italian stone pine (Pinus pinea), the Colorado pinyon (Pinus edulis), the Mexican pinyon (Pinus cembroides), and the Korean or Chinese language nut pine (Pinus koraiensis).

It’ll take between 15 to 25 years for pine timber to start producing pine nuts, and about 3 times that time for the timber to succeed in best production. Most of the time, these nuts are harvested by hand, which contributes to the expensive worth of pine nuts.

Pine nuts are small, elongated, ivory-colored nuts which are about half an inch long. When eaten uncooked, they’ve a gentle texture and a buttery, savory, and candy taste. You possibly can calmly toast them so as to add some crunch and convey out their flavor. This scrumptious teardrop-shaped nut is a standard ingredient in pesto, salads, or desserts.

On this article, we’ll further explain the health advantages of pine nuts. Additionally, you will study pine nuts vitamin details in addition to the uncomfortable side effects of pine nuts, like a pine nut allergy.

Pine Nuts Vitamin Facts

What are the central pine nuts vitamin details? For starters, just a cup of pine nuts incorporates 594% of your advisable every day value of manganese. It also accommodates an incredibly high quantity of copper, zinc, magnesium, phosphorus, vitamin E, and vitamin Okay.

Different key vitamins in pine nuts embrace potassium, calcium, selenium, vitamin A, vitamin C, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, choline, and betaine.

The next is a complete pine nuts vitamin chart for one cup, or 135 g, of pine nuts.

NutrientAmountEvery day ValueEnergy90945.00%Carbohydrates17.7 g6.00%Fiber5.0 g20.00%Protein18.5 g37.00%Complete Fats92.3 g142.00%Saturated Fats6.6 g33.00%Iron7.5 mg41.00%Manganese11.9 mg594.00%Calcium21.6 mg2.00%Magnesium339.Zero mg85.00%Phosphorus776.0 mg78.00%Potassium806.0 mg23.00%Selenium0.9 mcg1.00%Zinc8.7 mg58.00%Copper1.8 mg89.00%Folate45.9 mcg11.00%Vitamin A39.1 IU1.00%Vitamin B1Zero.5 mg33.00%Vitamin B20.3 mg18.00%Vitamin B35.9 mg30.00%Vitamin B50.four mgfour.00%Vitamin B6Zero.1 mg6.00%Vitamin C1.1 mg2.00%Vitamin E12.6 mg63.00%Vitamin Okay78.8  mcg91.00%Choline75.three mgN/ABetaine0.5 mgN/APhytosterols190.0 mgN/A

* N/A—Not Applicable

Health Benefits of Pine Nuts

What are the key pine nuts advantages you must know? On this section, we’ll element how a weight-reduction plan rich in pine nuts lowers dangerous ldl cholesterol, reduces coronary heart disease danger, maintains a healthy weight, helps bone health, improves vision, boosts power, and reduces the danger of most cancers.

We may even take a deeper take a look at the benefits of key vitamins in pine nuts, including vitamin E, vitamin Okay, manganese, zinc, iron, and magnesium.

1. Lowers Dangerous Cholesterol

Low-density lipoprotein (LDL) ldl cholesterol can also be referred to as the “bad” ldl cholesterol. LDL cholesterol carries cholesterol from the liver to the physique’s cells, and this ldl cholesterol sort is usually prone to oxidation and irritation of the arteries.

Poor ranges of dangerous ldl cholesterol may also improve your danger of stroke and coronary heart attack.

High ranges of cholesterol might be simply regulated with a healthy diet that includes pine nuts. The pinolenic acid in pine nuts helps scale back ranges of LDL cholesterol.

A 2015 research discovered that LDL levels of cholesterol had been lowered when pine nuts have been launched to the diets of rabbits with high ldl cholesterol. Pine nuts have also been proven to stop atherosclerosis—a condition that includes plaque buildup in arterial blood vessels.

A six-week-long 2014 research also found that pine nuts improved ldl cholesterol lipid levels in ladies with metabolic syndrome—a condition that includes excessive ldl cholesterol, high blood sugar, high blood pressure, and excess body fat on the waist.

2. Reduces the Danger of Heart Illness

Usually, pine nuts may also help scale back the danger of heart disease. The monounsaturated fats, manganese, magnesium, vitamin E, and vitamin Okay in pine nuts are nutrients which are all recognized to advertise coronary heart well being.

Research revealed in the journal Archives of Inner Drugs (now often known as JAMA Inner Drugs) in 2002 found that pine nuts can scale back the danger of dying from a heart attack.

Heart illnesses are recognized to lead to arterial plaque buildup corresponding to coronary atherosclerosis, which may lead to stroke and heart attacks. The magnesium in pine nuts additionally lowers blood strain, which may moreover scale back your danger for coronary heart failure.

three. Strengthens Bones

There is a lot of vitamin Okay in pine nuts. It is very important observe that vitamin Okay is as important to building bones as calcium. If your physique is poor in vitamin Okay, you may be in danger for weak bones and osteoporosis.

Analysis exhibits that men and women with high ranges of vitamin K2 are 65% less more likely to endure from hip and bone fractures when compared to individuals with low levels of vitamin K2.

A research revealed in the American Journal of Health-System Pharmacy in 2005 found that vitamin Okay might forestall and deal with osteoporosis. Researchers noted that vitamin Okay not solely reduces fracture rates, nevertheless it also increases bone mineral density.

One of the most typical causes of vitamin Okay deficiency is cholesterol-lowering medicine, which will not be mandatory for those who eat a wholesome, well-balanced weight-reduction plan that includes cholesterol-reducing meals like pine nuts.

4. Improves Eyesight

Pine nuts also include the carotenoid lutein, and this nutrient improves imaginative and prescient and helps forestall eye illnesses like glaucoma and age-related macular degeneration (AMD).

The macula is a small area discovered on the again of the eye and in the middle half of the retina. As AMD progresses, blood vessels will leak fluid and blood in your retina, and this causes further eye injury.

Lutein advantages vision by preventing free radical injury brought on by sun exposure, blue mild, and other elements like a poor weight loss plan. Some analysis exhibits that folks with macular injury can scale back added injury by introducing more lutein-rich meals into the weight loss plan, including pine nuts.

5. Helps Weight Management

Pine nuts include fatty acids that assist suppress your appetite, and this will help with weight loss and metabolism. Fatty acids in pine nuts like pinolenic acid release a hormone referred to as cholecystokinin (CCK)—a recognized urge for food suppressor.

A research revealed in Vitamin Journal in 2015 found that people who eat pine nuts regularly have a smaller waist circumference, a lower common weight, and a low degree of insulin resistance—all elements that contribute to wholesome weight reduction.

6. Boosts Power

Pine nuts also include certain nutrients that increase your power levels. Pine nuts are a very good source of fatigue-reducing vitamins corresponding to iron, magnesium, protein, and monounsaturated fat. These will aid you increase power ranges with out leading to a burnout later in your day.

7. Might Decrease Danger of Sure Varieties of Cancer

The magnesium in pine nuts may additionally scale back your danger of sure cancers, together with pancreatic most cancers and colorectal most cancers.
A research that followed almost 67,00Zero women and men, revealed in the British Journal of Most cancers in 2015, found that a magnesium deficiency of 100 mg per day had led to a 24% larger danger of pancreatic most cancers.

One other 2015 research revealed in the journal Most cancers Causes & Control discovered that consuming 400 mg of magnesium day by day had been effective for the prevention of colorectal cancer in postmenopausal ladies. For this research, an elevated magnesium intake had led to a decrease instance of colorectal most cancers.

8. Nutritional vitamins E and Okay

Consuming pine nuts particularly improves nutritional vitamins E and Okay dietary consumption. The above vitamin chart notes that a cup of pine nuts accommodates 91% of the really helpful every day consumption of vitamin Okay, and 63% of the day by day value of vitamin E.

Vitamin Okay and vitamin E each have useful effects on heart health.

Vitamin E helps the body produce pink blood cells, that are wanted for oxygen transportation. Vitamin Okay is used to stop blood clotting and promotes the calcification of bones quite than blood vessels. The truth is, pine nuts and cashews are the one two tree nuts with any vital quantity of vitamin Okay.

9. Manganese and Zinc

Pine nuts are additionally very high in manganese and zinc. A cup of pine nuts incorporates a whopping 594% of the advisable day by day worth of manganese and 58% of the beneficial consumption of zinc.

Zinc is valued for its immune-boosting and wound-healing talents, whereas manganese is important for strengthening connective tissue and maintaining the physique’s hormonal stability.

10. Iron and Magnesium

Pine nut consumption also improves magnesium and iron levels required out of your food regimen. A cup of pine nuts incorporates 41% of the really helpful every day consumption of iron, and 85% of your really helpful every day amount of magnesium.

Magnesium is important for weight reduction, decreasing blood strain, serving to to stop most cancers, decreasing fatigue, and stabilizing mood. Iron additionally reduces fatigue and improves muscle and mind perform.

Pine Nut Aspect Effects and Allergic reactions

Are there any unwanted effects of pine nuts? Like all nuts, pine nuts have been recognized to trigger an allergic reaction that is typically an anaphylactic response, like problem respiration, vomiting, diarrhea, and stomach ache. Much less extreme signs embrace pores and skin itching. Subsequently, in case you are allergic to tree nuts basically, you’ll want to avoid pine nuts.

A much less widespread pine nut allergy is pine mouth syndrome (PMS), which results in a bitter or metallic style disturbance in your mouth a couple of days after consuming pine nuts. This condition might last for as much as week. To stop pine mouth syndrome, merely discontinue consumption of pine nuts.

Remaining Ideas on Pine Nuts Benefits

Though pine nuts are one of the costlier tree nuts, they are value adding to your regular weight loss plan since they are loaded with vitamin and health benefits. Pine nuts are nice in conventional pesto; added to salads, cookies, and other desserts; or roasted within the oven and enjoyed as a snack.

Nutrients present in pine nuts embrace manganese, iron, zinc, magnesium, vitamin E, and vitamin Okay. Consequently, pine nuts advantages embrace decreasing cholesterol, decreasing coronary heart illness danger, enhancing bone power, enhancing imaginative and prescient, serving to weight administration, boosting power, and decreasing the danger of sure cancers like pancreatic most cancers and colorectal most cancers. That being stated, you will want to avoid pine nuts when you’ve got an allergy to tree nuts.

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