February 27

Pine Nuts: Benefits, Nutrition, and Everything You Want to Know

By Fitness Blog

February 27, 2022

Pine Nuts: Benefits, Nutrition, and Everything You Want to Know HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Pine nuts are probably the most cherished buttery treats of the winter season with the goodness of heart-friendly fat and minerals. Pine nuts are additionally known as pignolia or pignoli nuts. Despite the title, pine nuts are seeds. Hence, you may name them both nuts or seeds. Pine nuts include a hefty price ticket on account of their labour-intensive harvesting course of and sluggish ripening time. They're costly sufficient to be known as the caviar of nuts.

Pine nuts usually are not as widespread as different nuts, however their demand continues to be excessive in a number of industries, together with oil, drinks, confectionery, and bakery. These creamy nuts are native to China, Pakistan, North Korea, and Russia. Pine nuts require a couple of 12 months and a half to ripen, however underneath unfavourable circumstances, it could take double that point. Harvesters separate the nuts or seeds from the pine cone by hand. After prolonged shelling labour, you get these gluten-free and scrumptious nuts.

Unless you're allergic, pine nuts generally is a wholesome addition to your weight-reduction plan. Apart from a nutty flavour, in addition they supply a number of advantages. For instance, they increase vitality, suppress your urge for food, management blood glucose, and enhance imaginative and prescient well being. And because of its vitamin E and antioxidant properties, pine nuts can nourish and moisturise the pores and skin. 

Nutritional Value of Pine Nuts

100 grams of pine nuts comprise the next vitamins.

  • Calories: 673 Kcal
  • Carbohydrates: 13.1 g
  • Mono-unsaturated fats: 18.7 g
  • Polyunsaturated fats: 34.1 g
  • Total Fats: 68.4 g
  • Protein: 13.7 g
  • Vitamin E: 9.33 mg
  • Niacin: 4.387 mg
  • Potassium: 597 mg
  • Phosphorus: 575 mg
  • Magnesium: 251 mg
  • Calcium: 16 mg
  • Zinc: 6.45 mg
  • Iron: 5.53 mg

Health Benefits of Pine Nuts

1. Healthy Weight Loss and Weight Management

The million-dollar query could be, do these buttery nuts assist with weight reduction? Oh Yes! Pine nuts successfully curb the urge for food, thus contributing to weight reduction. They present a wholesome mixture of fat, fibre, and protein which stimulates a sense of satiety. A study reveals that the fatty acids in pine nuts help in weight administration. Their urge for food suppressing property decreases the speed of meals consumption by 37%. It is as a result of the pinolenic acid, present in pine nuts, makes your mind imagine that the abdomen is full.

Munching on pine nuts as a night snack or an all-day snack offers you with long-lasting vitality. This vitality primarily comes from its protein content material. You can train extra to lose these additional kilos while you enhance your vitality ranges. However, regardless of their energy, pine nut consumption reveals no enhance in physique weight. Also, solely pine nuts can not assist handle wholesome physique weight. Your sleep habits, bodily exercise stage, and basic meals consumption quantity additionally play a salient position in weight administration.

2. Glycemic Control

Pine nuts are wealthy in phenolic compounds that enhance blood glucose management. In addition, unsaturated fat in pine nuts have useful results on fasting blood glucose ranges. Finally, a study reveals that the mineral manganese from these little nuts lowers the chance of diabetes.

You could eat pine nuts 5 days every week. Two tablespoons of pine nuts in a day by day serving are enough for diabetes symptom administration. In addition, it helps preserve regular fasting blood glucose ranges with out worrying about extreme weight acquire.

3. Pine Nuts Boosts Brain Health

Studies confirm that omega-3 fatty acids assist mind well being by slowing down cognitive decline. They scale back depressive signs and dementia dangers. Pine nuts are an ideal supply of brain-boosting Omega-3s. Thus, pine nuts stand important for aged adults to stop age-related dementia. Furthermore, pine nuts nourish you with iron, which shops and transports oxygen into the blood, preserving the mind wholesome.

4. Improves Heart Health

High blood levels of cholesterol or the notorious low-density lipoproteins (LDL) enhance coronary heart illness threat. High LDL triggers plaque buildup and artery constriction, resulting in stroke or coronary heart assault. However, pine nut oil is wealthy in a polyunsaturated fatty acid known as pinolenic acid. Studies recommend that it could decrease LDL within the physique by growing the impaired ldl cholesterol metabolism within the liver. 

Consuming three servings of pine nuts each week helps coronary heart well being. As pine nuts present a considerable vitamin E, magnesium, and monounsaturated fat, they decrease levels of cholesterol. Supplementing pine nuts with a balanced weight-reduction plan could profit the center.

5. Rich in Magnesium

Pine nuts are a superb supply of mood-enhancing minerals, popularly generally known as magnesium. As the title suggests, magnesium stabilises the temper, improves sleep, and calms the physique. 1 oz i.e. 28.4 g of pine nuts incorporates 71.2 grams of magnesium, making it the true deal for treating magnesium deficiency. Munching on these nuts will be simply as vital for adolescents and youthful adults to the older aspect of the inhabitants as effectively.

Magnesium helps lower despair, stress, and anxiousness. Since magnesium is prevalent in pine nuts, constant consumption of those very important nuts could enhance anxiousness problems and despair amongst adolescents.

6. Pine Nuts are Great for Eyesight

The beta-carotene and antioxidants in pine nuts increase eye well being. In addition, these nuts are stuffed with vitamin A and lutein, which assist sharp imaginative and prescient improvement. Lutein in pine nuts favours eye well being by filtering UV mild and stopping muscular harm. Since your physique doesn't produce lutein by itself, it's primarily derived from the meals you eat. Therefore, consuming pine nuts ensures a constant provide of lutein.

Secondly, the antioxidants battle mobile degeneration, presumably stopping eyesight deterioration. Finally, the plant pigments in pine nuts have distinctive antioxidant properties that battle off free radicals for enhancing imaginative and prescient.

7. Supports Bone Health

Did that vitamin Okay builds and strengthens bones higher than calcium? It's true. You is perhaps having a calcium-rich weight-reduction plan however lacking out on the required vitamin Okay ranges places you vulnerable to bone weak spot, fractures, and osteoporosis. Pine nuts are double-protective for bone well being. They're wealthy in each calcium and vitamin Okay. Pine nuts are one of many solely two tree nuts with a unprecedented stage of vitamin Okay. If you're curious in regards to the different one, it's cashews.

Ways to Add Pine Nuts to Your Diet

Any recipe that requires nuts is completely appropriate for pine nuts. You can add them to smoothie bowls, salads, granola, and baked items. In addition, you may mix pine nuts into dips, sauces, or soups. This explicit addition offers a dietary increase to your meals, offering a crunchy texture and buttery flavour.

Toast the pine nuts for a deeper nutty-flavoured snack. Make positive to maintain a medium-low warmth to get golden-brown pine nuts. While toasting enhances their flavour, burned pine nuts are unpleasantly bitter. Most meals recipes ask you to toast the pine nuts. Take it one step forward by sprinkling some pine nuts on ice lotions, sundaes, and yoghurts. You could even use pine nut oil in cooking, however it's fairly uncommon. 

Healthy Recipes Using Pine Nuts

1. Pesto Sauce

Pine Nuts: Benefits, Nutrition, and Everything You Want to Know- HealthifyMe

This traditional Italian sauce is probably one of many well-known pine nut recipes. Home-made pesto sauce enriched with pine nuts is more healthy and tastier than store-bought.

  • Serves: 1 cup sauce
  • Preparation time: 10 minutes


  • Pine nuts (toasted): 1/3 cup
  • Basil leaves: 2 cups
  • Parmesan cheese (grated): 1/4 cup
  • Lemon juice: 1 tablespoon
  • Garlic cloves (roughly chopped): 2
  • Fine salt: 1/2 teaspoon
  • Extra virgin olive oil: 1/3 cup


  • Blend the toasted pine nuts, basil leaves, Parmesan, lemon juice, garlic, and salt. Slowly drizzle within the olive oil.
  • Add extra Parmesan in the event you favor creamier pesto. You can add salt as per the bitterness of the basil leaves.
  • You can refrigerate leftover pesto for as much as one week.

2. Yoghurt Parfait

Pine Nuts: Benefits, Nutrition, and Everything You Want to Know- HealthifyMe

This fast and simple yoghurt parfait recipe with pomegranate, spices, & pine nuts is certain to be a brand new wholesome favorite at your home.

  • Serves: 1
  • Preparation time: 5 minutes


  • Plain Greek Yoghurt: 1 cup
  • Chopped Banana: ½ cup
  • Pomegranate: ¼ cup
  • Pine Nuts: 2tbsp
  • Cinnamon: ¼ tsp
  • Honey or Maple Syrup: 1tsp


  • Place yoghurt in a bowl. 
  • Top with chopped banana, pomegranate, pine nuts, spices, and sweetener of alternative.

Potential Downsides of Pine Nuts


Like all kinds of nuts, pine nuts may additionally trigger allergic reactions. If you're allergic to different tree nuts, pine nuts will be dangerous to you. A selected study has famous that some individuals skilled anaphylactic reactions after consuming pine nuts. It is a extreme, aggravated, probably life-threatening immune system response. The allergy signs could embrace the next: 

  • Wheezing
  • Recurrent vomiting
  • Swelling of throat, nostril, and lips
  • Itching within the mouth
  • Hives
  • Tightness within the chest

Please watch out whereas deciding on packed meals if a nut allergy is suspected. Remember that the meals declare “nut-free” could not essentially point out the absence of pine nuts. You won't see pine nuts highlighted within the ingredient checklist of pre-packed meals. Don't be shocked in the event you discover pine nuts in packets of blended seeds. Always make knowledgeable client selections.

Pine Mouth

Pine mouth or pine nut syndrome is a brief response that impacts some pine nut eaters. It has an intense metallic style in your mouth that may final wherever from two days to 2 weeks. However, this style disturbance doesn't occur to all individuals who eat pine nuts. 

There’s no recognized therapy or clear underlying trigger for this bitter, metallic after-taste. Discontinue consuming pine nuts till the signs subside. The unhealthy information is that the style worsens by consuming every other meals or beverage in the course of the pine mouth interval.


Pine nuts are wealthy in amino acids, vitamin E, iron, magnesium, antioxidants, and zinc. When it involves versatility, you should utilize pine nuts for something and the whole lot. They're additionally an ideal gluten-free possibility. Although pine nuts are costly, their priceless checklist of vitamins makes them a worthy addition to your weight-reduction plan. While allergic reactions and pine mouth are unfamiliar, keep away from pine nuts in the event you're delicate or allergic to tree nuts.

From a well being angle, pine nuts maintain the center wholesome, enrich you with mood-stabilising magnesium, management blood sugar, and increase imaginative and prescient. Also, these nuts suppress your urge for food, stopping you from consuming additional energy, which results in weight acquire. Pine nuts generally is a sensible choice for these on a weight reduction journey. If you need a first-hand expertise of the goodness and advantages of pine nuts, go forward and take a look at them at this time!

Frequently Asked Questions (FAQs)

1. What are the advantages of consuming pine nuts?

A. Pine nuts are stuffed with wealthy vitamins like magnesium, zinc, iron, antioxidants, and proteins. These vitamins are good for coronary heart well being, mind well being, and managing weight and diabetes. Pine nuts additionally assist to keep up good eyesight.

2. How many pine nuts do you have to eat a day?

A. Pine nuts comprise omega3s and antioxidants. Research suggests taking two tablespoons of pine nuts per day, roughly 30 grams. You can serve pine nuts with totally different dishes and use them as a topping in dishes. However, consuming too many pine nuts can depart a bitter metallic style within the mouth.

3. What occurs in the event you eat an excessive amount of pine nuts?

A. Eating too many pine nuts can depart a bitter metallic style within the mouth for a couple of days and even two weeks. Rarely do individuals additionally expertise style disturbance. It is called pine nut syndrome. You may additionally expertise nausea, headache, or vomiting.

4. Which are more healthy, pine nuts or walnuts?

A. Both pine nuts and walnuts have an identical variety of energy, proteins, and fibres. They even have a virtually related quantity of iron, potassium, and protein in an equal serving. However, pine nuts are an ideal supply of niacin and vitamin E. While walnuts are wealthy in calcium, vitamin B6 and folate.

5. Are pine nuts inflammatory?

A. Pine nuts are an ideal supply of vitamins when consumed reasonably. However, consuming them in extra can worsen medical circumstances like arthritis or inflammatory bowel illness. In addition, pine nuts comprise omega-6 fatty acids within the type of linoleic acid, which aggravates irritation.

6. Are pine nuts good on your hair?

A. Yes, pine nuts are wealthy in proteins that forestall hair harm. It additionally helps to deal with hair fall issues. Pine nuts additionally comprise vitamin E that enhances hair progress.

7. Are pine nuts good for hypertension?

A. Yes, pine nuts are a supply of an amino acid known as ‘arginine’, which has antioxidant properties. As a outcome, it helps decrease hypertension in people with hypertension.

8. Are pine nuts Keto?

A. Pine nuts are low in carbs however excessive in fat. So, you may devour it throughout a keto weight-reduction plan. However, get pleasure from them in low quantities and eat them reasonably every day.

9. Are pine nuts a diuretic?

A. Yes. Pine nuts are edible and have financial significance and a number of other conventional makes use of. For instance, you should utilize it for its diuretic, antiseptic, expectorant, antibacterial, antiviral, antifungal, antihypertensive, and antineuralgic properties.

10. Are pine seeds edible?

A. Yes. Pine seeds are edible and one of many healthiest nuts. Pine seeds add style to many dishes and are very nutritious. They additionally assist in weight reduction.

11. Can I eat pine nuts whereas pregnant?

A. Yes, you may devour the best quantity of pine nuts, i.e., 90g per week within the first three months of being pregnant. It is ideal for the newborn’s well being. Pine nuts are wealthy in wholesome fatty acids, which helps the newborn's general improvement.

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