Variety of Pine Nuts Nutrition and Health Benefits

 Pine 'nuts' are actually seeds that come from the cones of the evergreen plant. These 'nuts' are high in calories but actually contain a variety of nutrients. Find out what pine nuts are, their benefits, and how to enjoy them.

Variety of Pine Nuts Nutrition and Health Benefits

The Nutritional content of pine nuts

Here is the information on the nutritional value of dried pine nuts for every 28 grams:

  • Calories: 188
  • Fiber: 1 gram
  • Protein: 3.8 grams
  • Fat: 19.1 grams
  • Vitamin E: 13% of the daily nutritional adequacy rate (RDA)
  • Vitamin K: 19% of the daily RDA
  • Vitamin B1: 7% of the daily RDA
  • Vitamin B3: 6% of the daily RDA
  • Vitamin B2: 4% of the daily RDA
  • Phosphorus: 16% of the daily RDA
  • Iron: 9% of the daily RDA
  • Potassium: 5% of the daily RDA
  • Manganese: 123% of the daily RDA
  • Zinc: 12% of the daily RDA
  • Copper: 19% of the daily RDA

The combination of healthy fats, proteins, fiber, and micronutrients makes pine nuts one of the healthiest foods.

Variety of Pine Nuts Nutrition and Health Benefits


Benefits of Pine Nuts for Health

The following are the various benefits offered by pine nuts:

1. Maintain heart health

It did not stop there. Omega-3 fatty acids in pine nuts also have the ability to stop irregular heart rhythms (arrhythmias) and reduce blood clots. Don't forget about the antioxidants in pine nuts that are good for heart health.

It did not stop there. Omega-3 fatty acids in pine nuts also have the ability to prevent irregular heart rhythm (arrhythmia) and reduce blood clots. Don't forget about the antioxidants in pine nuts that are good for heart health.

2. Maintain brain health

Antioxidants in pine nuts help reduce cell damage and inflammation in the brain - thereby improving cognition and reducing the risk of dementia.

3. Control blood sugar

Pine nuts also contain magnesium, a mineral that has the ability to support the performance of insulin hormones.

4. Reduce the risk of colon cancer

A 2018 study in Korea reported that intake of pine nuts, peanuts, and almonds was associated with a decrease in colon cancer rates in both women and men.

This effect is thought to be from the antioxidant and fiber content offered by pine nuts.

5. Control your weight

Although they are high in calories, the consumption of pine nuts has the potential to provide a sensation of fullness after consumption. If enjoyed wisely, it can definitely reduce food cravings and reduce daily calorie intake.

6. Ability to improve mood

Pine nuts are rich in magnesium. Magnesium is said to be a mineral that helps improve mood, including reducing anxiety, depression, and stress.

7. Provides energy

Magnesium plays an important role in converting food nutrients into energy. If there is a deficiency of magnesium in the body, one of its symptoms may be fatigue. Lack of iron can also cause similar symptoms in the body.

How to enjoy pine nuts

There are many ways to enjoy pine nuts. Typically, these nuts can be roasted first or roasted and eaten as a snack. Can be added to another dish, pine nuts can be enjoyed in the following ways:

  • Made in pesto sauce with cheese, garlic, basil, and olive oil
  • Sprinkled on yogurt with other fruits
  • Mixed in your favorite salads and vegetables at home
  • Processed in humus
  • Sprinkled on a homemade pizza at home

Given the high-calorie level, make sure you do not overdo it with pine nuts.

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