Pine nuts, also known as pignoli, pinon, or chilgoza, are delicious, crunchy, sweet, and exceptionally good for your health. In fact, they are considered to be the healthiest kind of nuts. The fact that they possess rich buttery flavor makes them a great addition to any dish, be it a salad, sauce, or dessert. The vast majority of pine trees that produce these nuts grow in taiga forests of Siberia and Canada. Chilgoza pine nuts come from the variety of the same tree that grows mostly in India, Pakistan, and Afghanistan.
To say that this kind of nut is nutritious would be an understatement. They contain so many essential vitamins and minerals that they can be used to treat almost every kind of elemental deficiency. Please note that such a huge nutritional value comes with a price. 100 grams of dried pine nuts contain 673 calories. You need to take this into account when you plan your daily meals in order to keep your diet well-balanced.
Health benefits offered by these nuts are so numerous, that eating them is definitely worth re-evaluating your general diet.
- Pine nuts help to keep your blood circulation system healthy.
The vast majority of calories in these nuts come from “good” unsaturated fats that lower the level of LDL “bad” cholesterol. These elements maintain your arteries in good shape, cleanse your blood, and thereby prevent coronary artery disease and a great variety of heart problems.
- These nuts protect you from the damage dealt by free radicals.
Pine nuts are a potent antioxidant. They contain large amounts of vitamin E (62% of the required daily dose in 100 g), which is directly responsible for protection against free radicals and supporting the integrity of cell membranes. In simple terms, eating these nuts slows down the process of aging and improves your overall strength and wellbeing.
- They don’t contain gluten.
This makes pine nuts safe for people with most food allergies and those who suffer from celiac disease. If you decide to pursue gluten-free diet to improve your general health and lose weight, this particular ingredient will be a must addition to your daily meals. The nuts will provide you with essential nutrients without compromising your dietary goals.
- They suppress appetite.
Pinoleic acid is one of the essential omega 6 fatty acids that pine nuts have in abundance. It stimulates the production of hormones that suppress the feeling of hunger. Therefore, people who want to lose weight definitely need to include this ingredient in their meals. This also makes the nuts a perfect snack for hikers who spend extended periods of time out in the wilderness.
- Pine nuts strengthen your bones.
Among all the minerals they provide your body with, calcium and manganese are directly responsible for your bone health. Therefore, eating these nuts strengthens your skeleton and reduces the risk of osteoporosis. You should increase your intake of this food when you get older.
The most important nutrients you can get from eating 100 g of pine nuts are:
- Protein 13.7 g
- Dietary fiber 3.7 g
- B vitamins up to 4 mg
- Vitamin E 9.33 mg
- Potassium 587 mg
- Magnesium 251 mg
- Manganese 8.8 mg
- Calcium 16 mg
- Zinc 6.45 mg
- Phosphorus 575 mg
The nuts also contain smaller amounts of vitamins A and C.