Have you heard about pine nuts? They are nuts that have many nutritional, medicinal, curative and preventive properties.

Pine nuts are the seeds of the pine trees and are found within the known pineapples of this tree. You will find them among the flakes of pine cones, but although all pine trees produce pine nuts, only about 20 species have pine nuts large enough to be worth eating.

Afghanistan is one of the countries where pine nuts are most found. Pine nuts are considered a delicacy in many parts of the world, and in the United States they have grown in a market of US $ 100 million (although approximately 80% of the United States pine nuts are imported). Usually, they are eaten raw or roasted, and their sweet nutty texture and crunchy texture lends itself well to sandwiches, vegetable-based dishes and, of course, pesto-style sauces.

Properties of pine nuts, some of its benefits are:

  • They contain essential fatty acids such as Omega 6 and Omega 3. These help to take care of our cardiovascular system and our brain.
  • They are rich in vitamins E, which strengthen our immune system and increases defenses.
  • It has minerals such as potassium, magnesium, iron and zinc.
  • It helps reduce high levels of LDL or bad cholesterol.
  • They provide large amounts of fiber. A handful of pine nuts have about one gram of fiber, making it ideal in case of constipation.
  • They improve fertility.
  • They are low in calories so you can accompany them in any meal
  • It is a good source of proteins, lipids and carbohydrates

The benefits of pine nuts for your Health

  1. Suppress the appetite

If you are trying to lose weight, eating pine nuts may help. The research showed that the fatty acids derived from pine nuts cause the release of large amounts of cholecystokinin (CCK), an appetite suppressor hormone.

  1. Increase Energy Levels

Pine nuts contain nutrients that help increase energy, including monounsaturated fat, protein and iron. Pine nuts are also a good source of magnesium, whose low levels can cause fatigue.

  1. Reduce the Risk of Heart Disease

Pine nuts contain a synergistic mixture of compounds known to aid cardiac health. This includes monounsaturated fat, magnesium, vitamin E, vitamin K and manganese.

Research suggests that pinolenic acid present in pine nuts supports healthy cholesterol levels and may have properties to lower bad cholesterol (LDL), through improving the consumption of LDL in the liver.

  1. Antioxidant Anti-Aging

Pine nuts contain a large amount of antioxidants, including vitamins A, B, C, D, and E and lutein. Antioxidants are vital for your health because they are believed to help control the speed of the aging process, by combating free radicals, which are the core of the deterioration related to aging.

Antioxidants are the natural defense of cells against the attack of reactive oxygen species (ROS). Your body transports naturally to a variety of nutrients for its antioxidant properties, and elaborates antioxidant enzymes in order to control the chain reactions of destructive free radicals.

How to consume pine nuts?

You can cook the fruit or also make the pinion oil, which has about 90% monounsaturated and polyunsaturated fatty acids. For this reason, it is usually used to lose weight because it has a satiating power, which helps to reduce the amount of calories consumed during the day.

The pine nuts that are left to dry before being consumed, have a high concentration of starch that helps us in the production of energy, in addition to the dietary fiber that helps the digestive system and the prevention of intestinal and cardiac diseases.

According to various naturist sites, 100 grams of pine nuts contain 221 calories.


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