Pine nuts – description of the nut. Health benefits and harms


Pine nuts are small white-yellow grains, the seeds of Siberian cedar pine. One core weighs about 0.25 grams.

Pine nut is the edible seed of the Pine genus. In a scientific sense, it is not considered a nut like a peanut, but a seed like an almond. Let’s consider its useful and harmful properties.

Composition and calorie content

The very core of the pine nut contains many useful substances:

  • fat 50-60%,
  • proteins 15-25%,
  • starch,
  • Sahara,
  • vitamins.
Pine nuts – description of the nut. Health benefits and harms

Pine nuts are saturated with vitamins of such groups as: A, B, E, C, K. They are also full of phosphorus, copper, magnesium, iron, manganese. Like all nuts, pine nuts are rich in fats, their share is half of all substances in the kernel of the pine nut. Also, pine nuts are rich in a very important substance for humans – protein. The high content of this substance in the kernel of the pine nut allows you to meet the daily requirement for it, only 30 grams of pine nuts.

Composition of pine nuts

Nutritional value per 100 g.
Energy value 875 kcal

  • Fat 68.4 g
  • Proteins 13.7 g
  • Carbohydrates 13.1 g
  • Water 2.3 g
  • Thiamin (B1) 0.4 mg
  • Riboflavin (B2) 0.2 mg
  • Ascorbic acid (vit. C) 0.8 mg
  • Vitamin K 53.9 μg
  • Calcium 16 mg
  • Iron 5.5 mg
  • Magnesium 251 mg
  • Phosphorus 575 mg
  • Potassium 597 mg
  • Zinc 6.4 mg

History of pine nuts

Since ancient times, pine nuts have been used in folk medicine. Nuts were recommended for gastritis, chronic pancreatitis, and stomach ulcers.

Also, pine nuts were collected for the treatment of “consumptive people”. Cedar husk and oil cake were added to special baths, which acted as a soothing agent. Pine nut gruel was smeared with inflamed wounds.

The inhabitants of Siberia still make an alcoholic tincture from pine nuts, which helps to get rid of many ailments: rheumatism, gout, arthritis, and so on. At the beginning of the 20th century in Kamchatka, pine nuts were used as a remedy for scurvy.

The women used a cedar-shell decoction to rinse their hair, which became stronger and shinier. And also acquired a bright chestnut color.

The benefits of pine nuts

Pine nuts – description of the nut. Health benefits and harms

Pine nuts contain many vitamins and minerals. There are vitamins B1, B2, E, PP, magnesium, potassium, copper, manganese and phosphorus.

Thiamine supports memory, brain and thinking, normalizes mood, slows down the aging process. Riboflavin is involved in the formation of red blood cells and antibodies. It makes our skin, hair and nails healthy and strong.
Oleic amino acid prevents the development of atherosclerosis. Pine nuts are rich in tryptophan, a sleep hormone that helps relieve insomnia.

Nuts contain high quality protein that is quickly absorbed by the body. Fiber normalizes the work of the gastrointestinal tract, cleanses the intestines and removes toxins and toxins.

Tinctures on pine nuts are used to enhance immunity, to fight colds and viruses.

Pine nut for women

3 pine nuts is the daily norm of the female body’s need for vitamin E. The group of these vitamins (tocopherols) provides full heredity, participates in the formation of milk in young mothers. With a lack of vitamin, lactation stops, fat metabolism is disturbed, and atherosclerosis may develop.

Vitamins contribute to the renewal of the woman’s body as a whole
Nuts restore energy and remove psycho-emotional manifestations
Pine nut oil makes the skin elastic, maintains natural balance, promotes rejuvenation
Blood supply improves, venous congestion in the legs goes away

How are pine nuts good for men?

Pine nuts – description of the nut. Health benefits and harms

The beneficial properties of pine nuts affect the functions of the endocrine and gonads, stimulate the work and growth of muscles, participate in the metabolism of proteins and carbohydrates, promote the absorption of fats, and prevent cell membranes from damage. Vitamin B2 (riboflavin) transforms proteins, fats and carbohydrates into energy, strengthens tissues, improves vision, liver function. Vitamin E is known to be important for male health and heredity. Pine nuts improve potency and increase sex drive.

Pine nut oil

Pine nut has the highest oil content. The increased interest in pine nut oil is due to the discovered properties:

  • corrects carbohydrate-fat metabolism
  • improves blood lipid composition
  • reduces the risk of heart and vascular diseases
  • suppresses appetite and significantly reduces IMS (body mass index)

Pine nut oil is a natural product that has no analogues in nature. The exceptional oil is 5 times more rich in vitamin E than olive oil. Apart from its many beneficial properties, oil is considered a delicacy with an amazing taste and aroma. Cedar nut oil is especially useful for people engaged in manual labor associated with increased energy consumption, and people living in unfavorable ecological regions.

Harm of pine nuts

Pine nuts – description of the nut. Health benefits and harms

Pine nuts are high in fat and high in calories, so a large number of them are harmful to digestion.

Nuts are contraindicated for those diagnosed with gallstone disease, cholecystitis, biliary dyskinesia.

Excessive consumption of pine nuts may cause a “metallic” taste in the mouth, and extra pounds on the sides.

The use of pine nuts in medicine

Pine nuts – description of the nut. Health benefits and harms

Pine nuts are the most nutritious nuts in existence. They are rich in healthy fats. But you shouldn’t eat a lot of them, just a small handful.

Eaten nuts will make you feel full quickly. They are useful for losing weight. Pine nuts contain vitamins A, D, group B vitamins. There are potassium, calcium, magnesium, zinc. It is useful to use nuts as a preventive measure. They strengthen the immune system during viral diseases.

Strengthens the cardiovascular system. The acids they contain have a beneficial effect on the work of the heart. They are very useful for diabetics: with diabetes, you want carbohydrate and sweet foods, and nuts reduce this feeling. It is better to buy pine nuts in the shell, as they oxidize very quickly.

Cooking applications

Pine nuts give salads and meat side dishes a spicy nutty flavor. The kernels are added to cold snacks, pizza, desserts, and baked goods. The most famous dish that uses pine nuts is pesto sauce.

Fruit smoothie with pine nuts

Pine nuts – description of the nut. Health benefits and harms

Delicious smoothie will give strength and energy, keep the figure. Especially useful for athletes and fit babies. Prepares in just five minutes.

  • Pineapples – 400 grams
  • Pine nuts – 100 grams
  • Dates – 5 pieces.
  • Almond milk – 1 glass
  • Mint – 1 sprig

Place the peeled ingredients in a blender: pineapple, nuts, dates and milk. Whisk until smooth. Pour the drink into glasses and garnish with mint.

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