The edible seeds of pine are known as pine nuts or pinoli. Pine nuts are rich sources of nutrients and the major pine nuts benefits are directly related to these micro and macronutrients.
These healthy nuts are power-packed with useful nutrients like unsaturated fat, protein, fiber, and minerals like iron, zinc, magnesium, and much more. Moreover, pine nuts are rich sources of vitamin A, C, E, and K.
This super combination of micro and macronutrients of pine nuts provides multiple health benefits over, heart, eye, brain, skin, and chronic diseases like diabetes and cardiovascular disease(CVD).
Pine Nuts Health Benefits Hearts
Pine nuts are full of heart-friendly nutrients like polyunsaturated fats, dietary fiber, and magnesium. These nutrients boost pine nuts benefits over heart function.
According to studies unsaturated fats like polyunsaturated fat can be beneficial for reducing the risk of coronary heart disease (1). Polyunsaturated fat with a controlled intake of carbohydrates may prevent stroke, heart failure, etc.
Also, dietary unsaturated fats of pine nuts help to increase the good cholesterol or HDL and it may reverse cholesterol transport.
The high magnesium content of pine nuts may be useful to reduce the risk of cardiovascular problems. Studies have shown that higher magnesium intake is inversely related to stroke and total death because of cardiovascular diseases (2).
Moreover, pine nuts contain a large amount of dietary fiber which increases the benefits of pine nuts for the reduction of cardiovascular disease. The prevention of cardiovascular disease and dietary fiber relationship is proven by studies also (3).
Pine Nuts Benefits Diabetes
Pine nuts are capable of diabetes reduction like other keto friendly nuts and seeds. A very low GI(glycemic index) value of pinenuts is extremely effective to do glycemic control in the prediabetes range and diabetes.
Furthermore, pine nuts are a rich source of magnesium. Studies have shown that a high intake of dietary fiber can reverse diabetic problems like insulin resistance, hyperglycemia, dyslipidemia, and hypertension (4).
Also, pine nuts are a great source of dietary fiber which is another source behind pine nut benefits for diabetics. According to studies a rich intake of dietary fiber may aid in following benefits for type 2 diabetics (5)
- Reduction of fasting blood glucose concentration
- Decreasing of HbA1c percentage in type 2 diabetics
Moreover, pine nuts benefits over diabetic rats are proven in studies. The same study has shown that pine nuts can decrease fasting blood glucose, improve insulin resistance, reduce weight loss, and improve oxidative stress in diabetic rats (6).
Pine Nut Benefits Brain
Pine nuts can improve brain health because it’s a good source of brain foods like omega 3 fatty acids, choline, vitamin C, E, calcium, iron, and zinc.
All of these nutrients are essential for healthy brain development. Because of these nutrients, pine nuts provide a wide range of brain health benefits like (7 8)
- Treatment of mood disorders & Alzheimer’s disease
- Cognitive impairment after brain trauma
- Reduction of seizure-induced memory
- Delaying of cognitive decline in the elderly
- Normalization of cognitive function in young women
- Protection against neurodegeneration in older adults
- Blood flow improvement in brain
- Dementia risk reduction
Pine Nuts Benefits Eyes
Nutrient-dense pine nuts may have protective effects against eye diseases. Pine nut contains vitamin C, E, beta-carotene, zinc, and copper.
According to studies vitamin C, E, beta-carotene, zinc, and copper can reduce the risk of late-stage AMD (age-related macular degeneration) (9). These useful nutrients help to maintain long-term ocular health.
Moreover, pine nuts are a great source of vitamin A which helps to prevent blindness. A deficiency of vitamin A causes blindness (10).
Also, the omega 3 nutrient of pine nut may aid in recovering from dry eye disease and improvement of vision.
Pine Nuts Benefits for Skin
Pine nut contains the required vitamin and minerals which promotes healthy skin development similar to other keto diet skin benefits. It is a good source of skin-friendly vitamins like A, niacin, E, and C.
These vitamins have numerous health benefits over the skin like
- Vitamin A acts as a wrinkle reduction agent (11)
- Niacin prevents skin cancers by blocking UV rays (12)
- Vitamin C reduces dark spots and promotes skin healing (13)
- Vitamin E prevents skin cancers, increases skin healing rate, and reduces acne (14)
Furthermore pine nuts contain healthy minerals like copper, calcium, magnesium, and zinc. These minerals help to repair skin wounds, improves skin hydration, and reduce the risks of skin disorders like wrinkles, psoriasis, eczema, atopic dermatitis. diaper dermatitis and athletic foot infection (15, 16, 17, 18).
Moreover, pine nut oil(an oil prepared from pine nuts) skin advantages are similar to other nut milk i.e benefits of almond milk for skin.
Weight Loss Benefits of Eating Pine Nuts
Pine nuts are rich sources of fiber & protein. Both of these macronutrients are directly related to the weight loss mechanism.
Intake of dietary fiber promotes weight loss in both cases of overweight and obesity (19).
Also, moderate consumption of proteins can be effective for the reduction of weight. It’s because (20)
- Protein increases satiety & thermogenesis to a greater extent than carbs or fat.
- Moderate intake of protein helps the retention of lean muscle mass while improving the metabolic profile.
Pine Nuts Benefits in Pregnancy
A controlled intake of nutrient-dense pine nuts may provide several health benefits in pregnancy. Moreover, these benefits are not limited to moms but also children get benefits of these nutrients.
Pine nuts are a great source of potassium, calcium, folate, dietary fiber, and other healthy nutrients.
The high potassium mineral of pine nuts may help to prevent hypertension and cardiovascular risks in pregnant women.
Dietary fiber rich pine nuts may aid in improved weight status, serum cholesterol levels, blood pressure, and blood sugar control in pregnant women.
Moreover, the vitamin E nutrient of pine nuts may help to reduce heart disease and type 2 diabetes in pregnant women.
Also, pine nuts are full of folate, calcium, magnesium. It also contains vitamin A and C. All of these micronutrients provide pregnancy benefits like (21)
- Reduction of neural tube defects, cardiovascular disease, hypertension, type 2 diabetes mellitus, metabolic syndrome, and osteoporosis
- Bone and teeth and nerve development of the child
- Enzymatic reactions boost
- Resistance to infectious diseases, anemia, morbidity, and mortality in pregnant females
Pine Nuts Nutrition Facts
Pine nuts contain all of the useful nutrients required to maintain a healthy lifestyle. Let’s discover the nutrient profile of pine nuts (22).
- Calories: 673
- Protein: 13.7 g
- Fat: 68.4 g
- Cabs: 13.1 g
- Fiber: 3.7 g
- Sugar: 3.59 g
- Calcium: 16 mg
- Iron: 5.53 mg
- Magnesium: 251 mg
- Phosphorus: 575 mg
- Potassium: 597 mg
- Zinc: 6.45 mg
- Copper: 1.32 mg
- Vitamin C: 0.8 mg
- Thiamin: 0.36 mg
- Riboflavin: 0.22 mg
- Niacin: 4.39 mg
- Vitamin B6: 0.09 mg
- Folate: 34 µg
- Choline: 55.8 mg
- Vitamin A: 1 µg
- Carotene: 17 µg
- Vitamin E: 9.33 mg
- Vitamin K: 53.9 µg
Preparation & Storage of Pine Nuts
Pine nuts are delicious and have a rich flavor. You can eat it either raw or cooked(roasted or toasted). Pine nuts can be toasted or roasted also.
How to Toast Pine Nuts
Medium heat is required to toast pine nuts. Pine nuts can be toasted by spreading pine nuts on a baking sheet and occasionally stirring them until they become dark golden colored.
How to Roast Pine Nuts
Some people think that the roasting of pine nuts is similar to the toasting method. However, there is a difference between these two methods.
In the case of roasting the pine nuts are directly exposed to heat or fire. To roast place the pine nuts on a cooking net and expose them to the medium heated oven for 2-3 minutes.
How to Store Pine Nuts
To store the pine nuts wrap them tightly using paper and store them in a freezer. Stored pine nuts can be used for 2-3 months. More than this duration is not recommended.
Pine Nuts Recipes
Tasty pine nuts can be used to make some popular dishes like
- Pine nut cake
- Pine nut salad with lemon juice and tomato
- Pine nut pizza
- Pine nut pesto
- Pine nut rice with roasted broccoli
Are Pine Nuts Keto Friendly?
Pine nuts are high in fat and contain a moderate amount of carbs. That’s why a controlled intake of pine nuts is keto friendly.
These delicious are among the best nuts to eat on keto. However, an excess intake of pine nuts may boost your carbs and hamper your ketosis state.
How Many Pine Nuts Per Day Can I Eat?
Pine nuts are lightweight. 10 no of pine nuts weight only 1 gram. You can eat 100 to 150 no of pine nuts per day to get the maximum nutrient benefits without any harm.
Final Thoughts
Pine nuts are keto friendly nuts and contain several useful nutrients. These nutrients of pine nuts provide health benefits to the heart, skin, eye, and brain.
Moreover, pine nuts benefits are observed for controlling diabetes, high blood pressure, cancer, and during pregnancy also.
