Health Benefits Of Pine Nuts - Nutritional Value Of Pine Nuts, Nutrition Benefits Of Eating Pine Nuts

Pine nuts are the edible, ivory-colored seeds that come from pine trees. Most of the edible pine nuts are grown in Southern Europe, especially in Italy and France. However, they are also harvested in other countries, like Spain, Portugal and southern United States. They are known by various names, such as Indian nuts, pinon nuts, pinocchi and pignoli. Pine nuts form an essential ingredient in various dishes and are also considered a delicacy in some cultures. The oil extracted from the nuts has a delicate, nutty taste and is used as a flavoring agent in various recipes. The rich flavor of the oil makes it a good choice for marinades and it is widely used with vegetables or in salad dressings. Read on further to know the health and nutrition benefits of eating pine nuts, along with exploring their nutritional value.

Nutritional Value of Pine Nuts

Amount of Pine Nuts (dried): 1 cup

Total Weight of Pine Nuts (dried): 135 g

Nutrients	Amount
Basic Components
Protein	18.5 g
Water	3.1 g
Ash	3.5 g
Phytosterols	190 mg
Calories
Total Calories	909
Calories From Carbohydrate	71.9
Calories From Fat	773
Calories From Protein	64.1
Carbohydrates
Total Carbohydrate	17.7 g
Dietary Fiber	5 g
Starch	1.9 g
Sugar	4.8 g
Fats & Fatty Acids
Total Fat	92.3 g
Saturated Fat	6.6 g
Monounsaturated Fat	25.3 g
Polyunsaturated Fat	46 g
Total Omega-3 Fatty Acids	151 mg
Total Omega-6 Fatty Acids	45369 mg
Vitamins
Vitamin A	39.1 IU
Vitamin C	1.1 mg
Vitamin E (Alpha Tocopherol)	12.6 mg
Vitamin K	72.8 mcg
Thiamin	0.5 mg
Riboflavin	0.3 mg
Niacin	5.9 mg
Vitamin B6	0.1 mg
Folate	45.9 mcg
Pantothenic Acid	0.4 mg
Choline	75.3 mg
Betaine	0.5 mg
Minerals
Calcium	21.6 mg
Iron	7.5 mg
Magnesium	339 mg
Phosphorus	776 mg
Potassium	806 mg
Sodium	2.7 mg
Zinc	8.7 mg
Copper	1.8 mg
Manganese	11.9 mg
Selenium	0.9 mcg

Nutrition & Health Benefits of Eating Pine Nuts

Pine nuts are the only source of pinoleic acid, which stimulates hormones and helps diminish appetite.
They have the highest concentration of oleic acid, which helps in eliminating harmful triglycerides from the body, thus aiding the liver.
Rich in magnesium, pine nuts help in alleviating muscle cramps, tension and fatigue.
Pine nuts help in building stronger bones and teeth by improving the body’s ability to absorb calcium. The vitamins A and C present in pine nuts sharpen vision and boost the immune system.
They help in maintaining a healthy heart and blood pressure, since they are an excellent source of magnesium and potassium.
Pine nuts are extremely high in antioxidants that are good for protecting the body from damage caused by free radicals.
They help in reducing cholesterol and protecting the arteries from damage, thus preventing heart attacks.
The nuts serve as an excellent source of dietary fiber and form a vital module of pesto.

Cooking & Storage Tips

Pine nuts can either be eaten raw or roasted.
Lightly toast the pine nuts to bring out their rich, buttery flavor.
Pine nuts can be included in fish, vegetable and meat dishes.
Ground raw pine nuts and use them to make Italian pesto sauce.
The nuts can be used in making salads, stuffing, cookies, breads and desserts.
Storing pine nuts in a tightly sealed container in the refrigerator will keep them for up to one month.
Pine nuts keep for up to three months when stored in the freezer.

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Benefits Of Pine Nuts

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