Did you know that pine nuts, also known as pignoli, are delicious additions to your meals? And did you know that they’re also very beneficial to your health?
Pine nuts are the edible seeds of pine trees, and they’re often referred to by their other name, pignoli. They’re a delicious addition to any meal, but they’re also very beneficial for your health. While there are over 20 different species of pine trees that create the casings for the pine nuts, the most commonly harvested are the Mexican pinon, the Colorado pinion, the Italian stone pine, and the Chinese nut pine. But not only are they delicious editions to your meals; they’re also super good for you! Here’s why:
Pine nuts contain many healthy fats, including omega-3s (which help reduce inflammation) and omega-6s (which help reduce chronic pain). They’ve also been found to help reduce bad cholesterol levels in people with high cholesterol levels. They’re packed with vitamin E and magnesium—both great for cardiovascular health. Plus, they have anti-carcinogenic properties that prevent cancer cells from spreading throughout your body! So what are you waiting for? Go get some pine nuts today!
Nutrition
Don’t let their tiny size fool you: pine nuts are a nutritional powerhouse packed with tons of vitamins and minerals. Not only are they a great source of healthy fats and proteins, but they also contain sodium, carbohydrates, fiber and sugars. And even better? They’re full of magnesium, iron, zinc, calcium, phosphorus & vitamin E & K! Also worth noting, pine nuts are an incredible source of vitamin B5. This is a water-soluble vitamin that’s essential for producing energy from fats and carbohydrates. It also helps the body convert food into usable protein for strengthening muscles & bones.
Heart health
Pine nuts are good for your heart.
Studies have shown that an increase in nut consumption is a decrease in heart disease, and pine nuts are no exception to this rule. The pinolenic acid found in pine nuts helps promote good cholesterol and lowers the amount of bad cholesterol (LDL). Its vitamin K helps form blood clots and vitamin E helps produce red blood cells. Pine nuts are also a good source of iron, which is necessary to produce red blood cells.
Blood sugar
Pine nuts are a great way to improve your blood sugar levels. In fact, several studies have shown that eating pine nuts can help lower fasting blood glucose levels and insulin sensitivity.
For example, one study done on animals found that eating a diet of 2 ounces of pine nuts daily decreased fasting blood glucose levels and improved insulin sensitivity. Another study found similar results: after eating 2 ounces of pine nuts daily for 2 weeks, participants had lower fasting blood glucose levels and improved insulin sensitivity.
Brain health
Our brain works on different types of fuel. The brain uses glucose to function, but when you’re hungry, it also relies on fats to keep you going. Unfortunately, most of us have a lot of trouble getting enough healthy fats in our diet. We tend to rely on unhealthy sources like cheese and butter which are high in saturated fat and cholesterol.
But there’s a better way! Pine nuts are an excellent source of healthy fats that can help keep your brain running smoothly. Because pine nuts contain essential nutrients such as iron, they help prevent cognitive diseases such as Alzheimer’s and Parkinson’s by improving blood flow to the brain. They also contain Vitamin E which helps promote healthy cell function in the brain and body. This means that by adding pine nuts into your diet regularly, you’ll be able to enjoy all the benefits of a healthy mind without having trouble sleeping at night!
Maintain weight
Don’t let the amount of calories fool you, pine nuts are great replacements for unhealthy snacks.
Pine nuts contain a high amount of protein, fiber, and healthy fats. These nutrients will help you feel fuller- longer! Nuts are also a great source of vitamins and minerals such as vitamin E and zinc, which can promote a healthy immune system.
Adding pine nuts to your diet is a great way to enjoy a snack while not packing on the calories. In fact, the fatty acids found in pine nuts help aid with weight management as well!
Try adding these tasty treats to salads or smoothies or as an ingredient in your next batch of pesto!
Reduces Cancer Risk
Pine nuts are great for your health! A study done in Korea found that the combined consumption of peanuts, pine nuts, and almonds all reduced the risk of developing colon cancer. Another study found that the magnesium content in pine nuts reduced the chances of developing pancreatic cancer by 24%.
But there’s nothing we can do to 100% prevent cancer, so don’t give up on trying to live a healthy lifestyle! Eat well, exercise regularly, and don’t smoke or drink too much alcohol. Also, make sure you’re getting regular checkups so they can catch it early!
Energy
If you’re looking for a new snack that will give you a little boost of energy, pine nuts are just what you need.
Pine nuts are rich in monounsaturated fats, which have been shown to help regulate blood sugar levels and increase your energy levels. They also contain iron and protein, making them a great source of plant-based nutrients.
If you find yourself feeling fatigued, try adding pine nuts to your diet. The high levels of magnesium found in pine nuts can help combat the fatigue caused by low levels of magnesium in your body.
Bones
Did you know that vitamin K can help to protect your bones?
Vitamin K is an important vitamin to have if you want to keep your bones strong and healthy, but did you also know that it helps reduce the risk of fractures? In fact, studies have shown that vitamin K2 has been shown to increase bone mineral density in postmenopausal women. It’s even been shown to be effective at reducing the risk of hip fractures!
If you take medication to help lower cholesterol in your body, you may be creating a vitamin K deficiency. This can lead to osteoporosis and other bone diseases. If you were to eat pine nuts, that would be a natural remedy for not only lowering cholesterol but also providing you with vitamin K.
Immune system
Another fun fact about pine nuts: they’re packed with a ton of nutrients that help your body fight off sickness and stay strong.
Manganese helps maintain your body’s hormones, which is key to keeping your energy levels up. Zinc builds your immune system and helps heal wounds, so you can be ready to hit the ground running when you do catch a bug (or as we like to say, “catch some zzzzs”).
Vision
Pine nuts are a great way to enhance your vision.
Pine nuts are the perfect addition to your diet if you’re looking to add a healthy dose of antioxidants to your day. Pine nuts contain ‘lutein’, a powerful antioxidant that helps strengthen the eyes. It is often found that many Americans do not consume enough of lutein. By consuming pine nuts, you are providing your body with thel lutein to help create stronger vision.
Whether you are cooking in your kitchen or eating out at a restaurant, pine nuts can be added to any dish to give it an extra boost of healthiness! They make great additions to salads or pasta dishes and they also taste great when added to yogurt or cereal. They can even be eaten on their own as a snack!
If you’re looking for an easy way to incorporate more antioxidants into your diet, pine nuts are the answer!
