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Lower anxiety, stress, and depression levels
- A number of studies have supported that pine puts can help lower anxiety, stress, and depression levels due to the compound, Magnesium found in them. When consumed regularly, magnesium can control further emotional disorders as well.
naturalfoodseries.com/11-benefits-pine-nuts/11 Amazing Health Benefits of Pine Nuts - Natural Food Series
Aug 22, 2023 · Pine nut nutrition is the real deal, making pine nuts some of the healthiest nuts around. This little tree nut is a tasty, nutrient-packed treat that has some incredible benefits to its name, such as potentially helping prevent certain types of cancer and even stabilizing mood disorders.
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Frequent nut and legume consumption can help lower your risk...
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- Overview
- 1. Promote heart health
- 2. May improve blood sugar levels
- 3. May help maintain a healthy weight
- 4. Boost brain health
- Potential downsides
- The bottom line
Pine nuts are a nutritious snack that can be eaten raw or roasted. They can be added to salads, sprinkled on top of hummus, and blended up as part of pesto and other sauces.
Pine nuts are grown predominantly in the Northern Hemisphere in Asia, Europe, and North America and are also known as pinyon, pignoli, pignolia, pinon, and pignon (1).
Different species, environments, and regions contribute to slight variations in pine nuts’ shape and nutritional composition. Asian pine nuts are short, while European varieties are long and thin (1, 2, 3).
The small, sweet, teardrop-shaped nut comes with a hefty price tag due to the time and labor involved in its harvest.
It can take up to 25 years for pine trees to start producing edible pine nuts and significantly longer for production to reach its peak. Pine nuts then need to be extracted as seeds, and the second shells must be removed before they’re ready to eat (4).
In this article, we go through the 4 impressive health benefits associated with pine nuts, potential risks, and tips on how to include them in your diet.
High blood levels of “bad” cholesterol, or low-density lipoproteins (LDL), may increase the risk of heart disease (5).
Pinolenic acid is a polyunsaturated fatty acid isolated exclusively in pine nut oil (6).
Pinolenic acid may help lower LDL cholesterol levels in the blood. Rat studies have suggested that pinolenic acid causes the liver to take up and metabolize more LDL cholesterol from the blood (7, 8).
The specific mechanism through which this happens is not yet clear, and more research is needed.
Summary
Pinolenic acid, a polyunsaturated fatty acid found in pine nuts, may be beneficial for heart health due to its ability to reduce the levels of LDL (bad) cholesterol in the blood.
Animal studies have shown that consumption of pine nut extract may contribute to a decrease in fasting blood glucose levels (9).
Replacing a carb-rich food with unsaturated fats (such as those found in pine nuts) may have beneficial effects on blood sugar levels (10).
In a 2014 review, researchers analyzed multiple studies on the effect of tree nut consumption on diabetic markers in people with type 2 diabetes (11).
They concluded that, on average, eating 2 ounces per day (56 grams) of tree nuts over a period of 8 weeks contributed to an improvement in fasting blood glucose levels and insulin sensitivity (11).
These studies looked at a variety of tree nuts — not pine nuts specifically — but pine nuts deliver unsaturated fats and some protein and fiber, so they may have similar effects to the other tree nuts (12).
Additionally, 1 ounce (28 grams) of pine nuts provides 109% of the Daily Value for the mineral manganese, which is linked with a lower risk of diabetes (12).
Pine nuts contain a combination of protein, fiber, and healthy fats, all of which help keep you feeling fuller longer.
Even though nuts are a high calorie food, they don’t contribute to weight gain, and they help you feel more satisfied. Choosing nuts for a snack over more-processed foods may help reduce hunger (16, 17).
The fatty acids found in pine nuts have also been associated with weight management (8).
Summary
Omega-3s are essential fatty acids that you need to consume through your diet. There are three types of omega-3s: alpha linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (18).
EPA and DHA assist in preserving brain health by contributing to slower cognitive decline and reduced risk of dementia and depressive symptoms (19).
Unfortunately, a large portion of the world’s population is not consuming enough omega-3s.
Pine nuts are a source of omega-3s, containing 31.4 mg per ounce (28 grams). According to the National Institutes of Health, the recommended daily intake for adults is 1.1 grams for females and 1.6 grams for males (12, 18).
The type of omega-3s in pine nuts is ALA, which is considered essential, but your body has to convert it to the more useful forms, EPA and DHA. This process is not very efficient in humans.
You can still boost your omega-3 intake a little by sprinkling a handful of pine nuts onto your pasta or adding them as a crunchy element on top of avocado toast (20).
Along with their many health benefits, pine nuts come with a potential health risk for some people.
While this is not common, some people may have an anaphylactic response or IgE-mediated allergy to pine nuts, meaning their immune system immediately starts overreacting in response to eating the nuts (21).
“Pine mouth” syndrome, a temporary condition that may occur in some people, is characterized by a metallic or bitter taste in the mouth after eating pine nuts (22).
The first reported case of pine mouth was in 2001. The symptoms begin within 48 hours of consumption and can last up to 2 weeks (22).
The underlying cause of this syndrome is not clear (22).
Always seek medical attention if you experience any unusual symptoms after consuming pine nuts.
Pine nuts are the seeds extracted from the cones of the pine tree.
The sweet, teardrop-shaped nuts can be used in recipes both sweet and savory, as either a garnish or a main ingredient, such as in pesto or trail mix.
Pine nuts’ nutritional profile consists of protein, fiber, unsaturated fatty acids, and other nutrients such as vitamin E, vitamin K, copper, iron, magnesium, and manganese (12).
Pine nuts have been associated with many positive health outcomes, such as improved heart health, blood sugar control, and weight management. However, do not consume pine nuts if you have a negative reaction.
2 days ago · 4. Promote Healthier Hair: Pine nuts are rich in Vitamin E, which supports hair growth and scalp health whether consumed or applied topically. 5. Aid in Weight Management: Pine nuts, often hailed ...
Oct 16, 2024 · Because of their high fatty acid content, pine nuts are excellent for hunger suppression and weight loss. The high nutritious content of pine nuts increases energy, while other key minerals such as magnesium and protein help avoid heart attacks or diabetes.
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Apr 7, 2022 · In studies concerned with depression (n = 6 studies), a higher level of nut consumption was associated with a lower risk of depression in 2 cross-sectional studies and 1 cohort study, while a similar but nonsignificant association was found in another cohort and in two RCTs.
May 4, 2023 · A deep dive into pine nuts, including their nutrition and health benefits, how they compare to other nuts, and fun ways to add them to your diet. Here are some creative ways to use them—from sauces to toast toppings.
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Jun 20, 2023 · Health Benefits. Pine nuts offer several health benefits due to their nutrient composition. Here are some of the potential health benefits associated with consuming pine nuts: 1. Heart Health. The monounsaturated and polyunsaturated fats found in pine nuts can have a positive impact on heart health.
