What is a pine nut?
The single name “pine nut” refers to several types of edible seeds of pine plants. All of them are actively used by man in various spheres of life. To date, it is customary to divide such nuts into two varieties – taiga (aka small) and kondovy (or large). For the layman there is no fundamental difference.
To understand what a pine nut is, just try to peel it. In order to get a small nut kernel, it is necessary to crack a fairly strong shell.
In Russian latitudes, pine nuts are understood as the seeds of the Siberian (cedar) pine, an evergreen plant reaching a height of 44 meters. In science, it is not customary to call these seeds specifically nuts. So they began to be called in cooking.
Initially, pine nut kernels were widely used in the field of cooking. Soon, people noted other properties of seeds, and began to use all the components: shells, nut butter, and cake (meal).
Pine nut shells are actively used in the manufacture of special tinctures and balms. Nuts are the basis for the manufacture of an elite finishing material – cedroplast. Husk, cake and bran of cedar seeds are used in the preparation of therapeutic and prophylactic baths. In general, pine nuts are widely used in traditional and folk medicine. Its beneficial properties are used in cosmetology and dietology, as well as aromatherapy sessions.
Composition and calorie content
Calories 673 KKal
- Fats:
68,3 g
- Proteins:
13,7 g
- Carbohydrates:
13,1 g
- Water:
2,3 g
- Ash:
2,6 g
- Cellulose:
3,4 g
Vitamins (in 100 g): | Quantity | %RDN |
Vitamin E (alpha tocopherol) | 9,33 mg | 62% |
Vitamin K | 53,9 mcg | 45% |
Vitamin B3 (PP, nicotinic acid) | 4,01-5,84 mg | 25% |
Vitamin B1 (thiamine) | 0,22-0,54 mg | 22% |
Vitamin B7 (Biotin) | 10 mcg | 20% |
Vitamin B2 (riboflavin) | 0,20-0,25 mg | 11% |
Vitamin B4 (choline) | 55,8 mg | 11% |
Minerals (in 100 g): | Quantity | %RDN |
Manganese | 7590-10300 μg | 447% |
Vanadium | 93 mcg | 232% |
Bor | 150 mcg | 214% |
Cobalt | 211nbsp;mcg | 211% |
Silicon | 50 mg | 167% |
Copper | 1260-1430 μg | 134% |
Zirconium | 51,4 mcg | 103% |
Phosphorus | 530-630 mg | 72% |
Silver | 2,8-7,1 μg | 71% |
Magnesium | 236,0-263 mg | 64% |
Zinc | 5850,0-6770 μg | 53% |
Rubidium | 44 mcg | 44% |
Hardware | 4,89-6 mg | 36% |
Molybdenum | 25 mcg | 36% |
Chrome | 17,7 mcg | 35% |
potassium | 518-696 mg | 24% |
Sulfur | 150 mg | 15% |
Selenium | 0,5-13 μg | 10% |
Full chemical composition ➤
Other important connections:
Phytosterols — 141 mg (256,4% of RDI)
Purine — 13 mg (10% of RDI)
Oxalic acid — 198 mg (49,5% of RDI)
A lot has been written about the chemical composition of pine nuts. We will focus only on some of the elements that are involved in the implementation of the most important biochemical mechanisms.
Let’s focus on zinc first. 100 grams of pine nuts provides almost 53% of the required daily intake of this mineral. Zinc is necessary to maintain hormonal balance, rapid recovery of damaged cells and tissues. Its presence in the body is necessary for the activation of more than 100 enzymes.
Pine nuts are rich in magnesium, a mood mineral that reduces the manifestations of depression and stress. 100 g of the product accounts for almost 68% of the recommended daily dose. The systematic use of pine nuts helps to normalize sleep, improve memory. Even a small amount of nuts as a light snack has benefits for well-being.
100 g of pine nuts contains a little more than 36% of the iron needed per day. Iron is needed to transport oxygen, improve blood quality, and keep the central nervous system healthy. To compensate for iron deficiency, nuts should be pre-roasted to reduce the effects of its inhibitors.
The benefits of pine nuts
The inclusion of pine nuts in the diet has a positive effect on the work of the heart and blood vessels, the nervous system, the liver (especially its main function – hematopoiesis). Regular consumption of seeds helps to restore visual acuity, strengthen immunity and normalize the functions of the endocrine glands.
The benefits of pine nuts contribute to their use not only for treatment, but also for the prevention of diseases of the digestive system, atherosclerosis, diabetes and anemia.
Modern medicine includes pine nuts in the production of various pharmaceuticals prescribed for the treatment of: anemia (anemia); coronary heart disease associated with chronic pathologies as a result of insufficient blood supply to the muscles of the heart. Preparations containing pine nuts are effective for allergic diseases and conditions characterized by a decrease in immunity or its complete absence. In this case, cedar seeds contribute to the restoration of metabolism, strengthening immunity at the cellular level.
8 Scientifically Proven Health Benefits of Pine Nuts
1 Heals the heart
The main risk factor for developing heart disease is high cholesterol. We are talking about total cholesterol, triglycerides and low-density lipoproteins (“bad” cholesterol). Pinolenic acid has an amazing property to influence the blood lipid profile. This substance is a polyunsaturated acid, which is found only in cedar oil.
Studies have shown that pinolenic acid is effective in lowering “bad” cholesterol (LDL). Under laboratory conditions, rats received high doses of pinolenic acid. Observations have confirmed that the active substance contained in pine nuts enhances the function of the liver to absorb and remove more low-density lipoprotein from the blood [1], [2].
2 May normalize blood glucose levels
Observations of patients with diagnosed diabetes mellitus have shown that the use of pine nut extract lowers fasting blood glucose levels. [3].
Based on the data obtained, recommendations were formulated, according to which it is better to replace carbohydrate foods with unsaturated fats in diabetes mellitus. Pine nuts are the best option for maintaining normal blood sugar levels [4].
Scientists have conducted a lot of research on the effect of different types of nuts on blood biochemical parameters in people with type II diabetes. All findings were published in a 2014 review. It turned out that daily consumption of 56 grams of pine nuts after 8 weeks stabilizes fasting blood sugar and improves insulin sensitivity. [5].
The study of the composition of pine nuts showed that they contain unsaturated fats, vegetable fibers and proteins, due to which the valuable properties characteristic of other types of nuts are realized. Only 28 grams of pine nuts is enough to provide the required daily amount of manganese, the deficiency of which is directly related to the development of diabetes. [6].
An experiment involving more than 10 people proved that a daily intake of manganese in excess of the required 000 mg per day reduces the incidence of type II diabetes. A special role in the prevention of diabetes is played by phenolic and polyphenolic compounds, which are found in large quantities in pine nuts. These nutrients have a pronounced antioxidant effect, which certainly has a positive effect on human health. [7].
Pine nut phenols inhibit the formation of reactive oxygen species (ROS) in the body, which greatly increases the control of blood glucose levels. These data were obtained after an experiment on animals.
It has been established that manganese, like phenolic compounds, lowers ROS. This mechanism ensures the suppression of stress reactions that lead to an exacerbation of diabetes mellitus. [8].
3 Improve brain health
For the preservation of brain cells and the full performance of the functions of the central nervous system in the body, it is necessary to maintain a sufficient level of omega-3 fatty acids.
There are several types of omega-3s:
Alpha-linoleic acid – ALA.
Eicosapentaenoic acid is EPA.
Docosahexaenoic acid is DHA.
EPA and DHA deserve special attention, which help maintain normal brain function, reduce the risk of depressive symptoms and the development of age-related dementia. Pine nuts are one of the best sources of fatty acids, as there are almost 28 mg of omega-32s per 3 g of the product.
It is important to note that essential ALA predominates in pine nuts, which the body then converts into EPA and DHA. You can use pine nuts to add nutrition to your meals, for example by sprinkling them on pasta or avocado toast.
4 Provide energy
Iron, proteins, fats, trace elements contained in pine nuts can significantly increase your tone. As a rule, a feeling of chronic fatigue is observed with magnesium deficiency. Pine nuts are a good source of magnesium (up to 263 mg, 64% of the daily requirement per 100 g) and can quickly make up for its deficiency.
Physical and intellectual fatigue can develop against the background of damage to some tissues of the body. Proteins of pine nuts, which are complex molecular structures, are quickly included in the processes of cellular repair. Some of them are broken down very slowly, which provides a stable supply of energy for a long time. Observations suggest that people who regularly consume pine nuts do not feel emotional burnout. [9].
5 Prevent the development of cancer
Scientists have concluded that magnesium deficiency is one of the risk factors for certain types of cancer. One study showed that a persistent reduction of magnesium in the blood by 100 mg daily increased the risk of pancreatic cancer by 24% [10].
Pine nuts contain quite a lot of magnesium, which makes it possible to compensate for the lack of this valuable substance in the body, which means significantly reducing the risk of dangerous oncological processes.
6 Increase bone density
Everyone knows that bone health is associated primarily with calcium. However, we must not forget that vitamin K is necessary for the full absorption of calcium. It has been experimentally proven that vitamin K provides prevention and increases the effectiveness of the treatment of osteoporosis. [11]. This means that the right combination of calcium and vitamin K improves bone mineralization and reduces the risk of fractures.
In the wake of the popularity of statins (a group of cholesterol-lowering drugs), everyone somehow missed the nuance that they cause vitamin K deficiency. Against the background of these processes, the absorption of calcium naturally worsens. You can save the situation with the help of pine nuts. Not only are they an excellent source of vitamin K, but they can also lower cholesterol. [12].
7 Increase immune defense
The quality of immunity directly depends on the level of manganese and zinc in the body. It is known that manganese affects the hormonal balance and the quality of connective tissue, and zinc accelerates regeneration processes, increases the protective functions of the body.
The results of one study showed that the additional intake of zinc in the diet of the elderly significantly improves immunity. This effect is associated with an increase in T-cells and an increase in their activity against pathogenic flora. [13].
8 Improve eye health and quality of vision
Pine nuts are recognized as one of the best sources of lutein – the strongest antioxidant, which is also called the eye vitamin. Observations by American scientists have shown that most people who follow a standard diet do not receive lutein in sufficient dosage.
As a rule, a person receives about 600 different types of carotenoids. Of this amount, 20 biochemical compounds enter the organs of vision, and only 2 of them are absorbed in sufficient volume – lutein and zeaxanthin. These substances neutralize the effect of free radicals, reduce the risk of developing glaucoma and macular degeneration.
[Video] What happens if you eat pine nuts every day?