Pine Nuts: Benefits, Nutrition, Downsides and Recipes

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. Regardless of the title, pine nuts are seeds. Therefore, you possibly can name them both nuts or seeds. Pine nuts include a hefty price ticket because of their labour-intensive harvesting course of and gradual ripening time. They’re costly sufficient to be known as the caviar of nuts.

Pine nuts will not be as widespread as different nuts, however their demand remains 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.

Except you’re allergic, pine nuts generally is a wholesome addition to your food regimen. Other than a nutty flavour, additionally 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 due to its vitamin E and antioxidant properties, pine nuts can nourish and moisturise the pores and skin. 

Dietary Worth of Pine Nuts

100 grams of pine nuts include the next vitamins.

  • Energy: 673 Kcal
  • Carbohydrates: 13.1 g
  • Mono-unsaturated fats: 18.7 g
  • Polyunsaturated fats: 34.1 g
  • Whole Fat: 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

Well being Advantages of Pine Nuts

1. Wholesome Weight Loss and Weight Administration

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

Munching on pine nuts as a night snack or an all-day snack supplies you with long-lasting vitality. This vitality primarily comes from its protein content material. You may train extra to lose these additional kilos whenever you enhance your vitality ranges. Nonetheless, regardless of their energy, pine nut consumption reveals no enhance in physique weight. Additionally, 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 Management

Pine nuts are wealthy in phenolic compounds that enhance blood glucose management. As well as, unsaturated fat in pine nuts have useful results on fasting blood glucose ranges. Lastly, a examine reveals that the mineral manganese from these little nuts lowers the chance of diabetes.

It’s possible you’ll eat pine nuts 5 days every week. Two tablespoons of pine nuts in a each day serving are enough for diabetes symptom administration. As well as, it helps keep regular fasting blood glucose ranges with out worrying about extreme weight acquire.

3. Pine Nuts Boosts Mind Well being

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

4. Improves Coronary heart Well being

Excessive blood levels of cholesterol or the notorious low-density lipoproteins (LDL) enhance coronary heart illness danger. Excessive LDL triggers plaque buildup and artery constriction, resulting in stroke or coronary heart assault. Nonetheless, pine nut oil is wealthy in a polyunsaturated fatty acid known as pinolenic acid. Research recommend that it could decrease LDL within the physique by rising 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 food regimen might profit the center.

5. Wealthy in Magnesium

Pine nuts are an excellent supply of mood-enhancing minerals, popularly referred to as magnesium. Because the title suggests, magnesium stabilises the temper, improves sleep, and calms the physique. 1 oz i.e. 28.4 g of pine nuts accommodates 71.2 grams of magnesium, making it the actual deal for treating magnesium deficiency. Munching on these nuts could be simply as necessary for adolescents and youthful adults to the older aspect of the inhabitants as properly.

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

6. Pine Nuts are Nice for Eyesight

The beta-carotene and antioxidants in pine nuts increase eye well being. As well as, these nuts are filled with vitamin A and lutein, which help sharp imaginative and prescient growth. Lutein in pine nuts favours eye well being by filtering UV gentle and stopping muscular injury. Since your physique doesn’t produce lutein by itself, it’s primarily derived from the meals you eat. Due to this fact, consuming pine nuts ensures a constant provide of lutein.

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

7. Helps Bone Well being

Do you know that vitamin Okay builds and strengthens bones higher than calcium? It’s true. You may be having a calcium-rich food regimen however lacking out on the required vitamin Okay ranges places you susceptible 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 rare stage of vitamin Okay. In the event you’re curious concerning the different one, it’s cashews.

Methods to Add Pine Nuts to Your Eating regimen

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

Toast the pine nuts for a deeper nutty-flavoured snack. Make sure that to maintain a medium-low warmth to get golden-brown pine nuts. Whereas 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. It’s possible you’ll even use pine nut oil in cooking, however it’s fairly uncommon. 

Wholesome Recipes Utilizing Pine Nuts

1. Pesto Sauce

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

This basic Italian sauce is probably one of many well-known pine nut recipes. Residence-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
  • High-quality salt: 1/2 teaspoon
  • Further virgin olive oil: 1/3 cup


  • Mix 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 desire creamier pesto. You may add salt as per the bitterness of the basil leaves.
  • You may 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 straightforward yoghurt parfait recipe with pomegranate, spices, & pine nuts is certain to be a brand new wholesome favorite at your own 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. 
  • Prime with chopped banana, pomegranate, pine nuts, spices, and sweetener of selection.

Potential Downsides of Pine Nuts

Allergy symptoms

Like all varieties of nuts, pine nuts might also trigger allergic reactions. In the event you’re allergic to different tree nuts, pine nuts could be dangerous to you. A selected examine has famous that some individuals skilled anaphylactic reactions after consuming pine nuts. It’s a extreme, aggravated, probably life-threatening immune system response. The allergy signs might 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 choosing packed meals if a nut allergy is suspected. Do not forget that the meals declare “nut-free” might not essentially point out the absence of pine nuts. You’ll not see pine nuts highlighted within the ingredient record of pre-packed meals. Don’t be shocked in the event you discover pine nuts in packets of combined seeds. All the time make knowledgeable client selections.

Pine Mouth

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

There’s no identified 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 another 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. In the case of versatility, you need to use pine nuts for something and all the things. They’re additionally a fantastic gluten-free choice. Though pine nuts are costly, their precious record of vitamins makes them a worthy addition to your food regimen. Whereas 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 hold the center wholesome, enrich you with mood-stabilising magnesium, management blood sugar, and increase imaginative and prescient. Additionally, these nuts suppress your urge for food, stopping you from consuming additional energy, which ends up in weight acquire. Pine nuts generally is a sensible choice for these on a weight reduction journey. If you’d like a first-hand expertise of the goodness and advantages of pine nuts, go forward and check out them right this moment!

Continuously Requested Questions (FAQs)

1. What are the advantages of consuming pine nuts?

A. Pine nuts are filled 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. What number of pine nuts do you have to eat a day?

A. Pine nuts include omega3s and antioxidants. Analysis suggests taking two tablespoons of pine nuts per day, roughly 30 grams. You may serve pine nuts with completely different dishes and use them as a topping in dishes. Nonetheless, 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. Consuming too many pine nuts can depart a bitter metallic style within the mouth for just a few days and even two weeks. Not often do individuals additionally expertise style disturbance. It is called pine nut syndrome. You may additionally expertise nausea, headache, or vomiting.

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

A. Each pine nuts and walnuts have an analogous variety of energy, proteins, and fibres. Additionally they have an almost related quantity of iron, potassium, and protein in an equal serving. Nonetheless, pine nuts are a fantastic supply of niacin and vitamin E. Whereas walnuts are wealthy in calcium, vitamin B6 and folate.

5. Are pine nuts inflammatory?

A. Pine nuts are a fantastic supply of vitamins when consumed reasonably. Nonetheless, consuming them in extra can worsen medical circumstances like arthritis or inflammatory bowel illness. As well as, pine nuts include omega-6 fatty acids within the type of linoleic acid, which aggravates irritation.

6. Are pine nuts good in your hair?

A. Sure, pine nuts are wealthy in proteins that forestall hair injury. It additionally helps to deal with hair fall issues. Pine nuts additionally include vitamin E that reinforces hair development.

7. Are pine nuts good for hypertension?

A. Sure, pine nuts are a supply of an amino acid known as ‘arginine’, which has antioxidant properties. Consequently, 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 possibly can eat it throughout a keto food regimen. Nonetheless, get pleasure from them in low quantities and eat them reasonably every day.

9. Are pine nuts a diuretic?

A. Sure. Pine nuts are edible and have financial significance and several other conventional makes use of. For instance, you need to use it for its diuretic, antiseptic, expectorant, antibacterial, antiviral, antifungal, antihypertensive, and antineuralgic properties.

10. Are pine seeds edible?

A. Sure. Pine seeds are edible and one of many healthiest nuts. Pine seeds add style to many dishes and are very nutritious. Additionally they assist in weight reduction.

11. Can I eat pine nuts whereas pregnant?

A. Sure, you possibly can eat the perfect quantity of pine nuts, i.e., 90g per week within the first three months of being pregnant. It’s excellent for the child’s well being. Pine nuts are wealthy in wholesome fatty acids, which helps the child’s general growth.

Download Healthifyme APP

Leave a Reply

Your email address will not be published.