Pine nuts – “Miracle medicine” for health and skin

Pine nuts have long been dubbed the “eternal tonic” in many parts of the world because of their beauty and health benefits.

With high nutritional content, pine nuts are really a “panacea” for health and beauty. Using pine nuts every day, you not only own rosy, radiant skin but also a healthy heart. To understand more about the nutritional value as well as the benefits of this nut for health, please join to see the shares below.

Overview of pine nuts

Pine nuts are seeds extracted from female pine cones, scientifically known as Pinus gerardiana, native to eastern Afghanistan, Pakistan and northwestern India. There are 20 species of pine trees that produce seeds, most of which are harvested from the four main varieties of pine: Mexican pine, Colorado pine, Chinese pine and Italian pine.

In terms of characteristics, pine nuts are relatively small in size, looking quite similar to pistachios with brown, glossy and flatter shells, and the kernel has a white fleshy taste. Usually, Asian pine nuts will have a similar shape to corn kernels, while the seeds originating from the US are larger in size, thin shell, so it is quite easy to peel.

Nutritional value in 100g of pine nuts

Here is the nutritional content in 100g:

  • Water 2.28g
  • Energy 673kcal
  • Protein 13.69g
  • Total lipid (fat) 68.37g
  • Carbohydrates 13.08g
  • Fiber 3.7g
  • Sugar 3.59g
  • Calcium 16mg
  • Iron 5.53mg
  • Magnesium 251mg
  • Phosphorus 575mg
  • Potassium 597mg
  • Sodium 2mg
  • Zinc 6.45mg
  • Copper 1,324mg
  • Selenium 0.7µg
  • Vitamin C 0.8mg
  • Thiamine 0.364mg
  • Riboflavin 0.227mg
  • Niacin 4.387mg
  • Vitamin B6 0.094mg
  • Folate 34µg
  • Choline 55.8mg
  • Vitamin B12 0µg
  • Vitamin A 1µg
  • Carotene 17µg
  • Lutein + zeaxanthin 9µg
  • Vitamin E 9.33mg
  • Vitamin K (phylloquinone) 53.9µg
  • Saturated Fatty Acids 4.899g

Health benefits of pine nuts

With their rich fatty acid content, pine nuts are great for suppressing appetite and supporting weight loss. Not only that, the perfect combination of nutritional ingredients also helps to increase energy, prevent heart attacks and diabetes:

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Reduce cravings

Many studies show that pine nuts contain a certain amount of fatty acids that can help reduce cravings. Specifically, fatty acids will stimulate the body to release the hormone cholecystokinin (CCK), which has the effect of reducing appetite. Not only that, in this seed also contains pinolenic acid, a nutrient that helps increase feelings of fullness.

Energy boost

Certain nutrients such as monounsaturated fats, iron and protein can help regenerate and provide instant energy to the body. In addition, pine nuts are rich in magnesium, which helps prevent fatigue when magnesium levels in the body are too low.

In particular, this nut is also rich in protein, a nutrient that takes a long time to break down, so this will provide a stable and long-lasting source of energy so that the body does not lose strength.

Reduce the risk of heart disease

Most nuts are very good for the heart. Studies have shown nuts can reduce the risk of heart attack. Monounsaturated fats, vitamins E, K, magnesium and manganese are compounds that can effectively prevent cardiovascular disease.

The pinolenic acid present in pine nuts also helps increase good cholesterol and lowers bad cholesterol (LDL) levels. In addition, vitamin K can help blood clot more quickly to prevent excessive bleeding during an injury. Vitamin E helps in the production of red blood cells, which are important for transporting oxygen throughout the body. In particular, pine nuts are also known as foods that help reduce blood pressure effectively.

Control diabetes

According to research, eating pine nuts every day can help control type 2 diabetes. Not only that, they can also help prevent related complications such as vision problems and stroke. People with type 2 diabetes are advised to eat pine nuts every day to control blood sugar and reduce bad cholesterol levels.

Pine nuts

Pine nut oil can help moisturize and protect the skin

Boost brain health

Pine nuts are rich in iron, a mineral needed to store and transport oxygen in the body. In addition, iron is also important for brain health. In addition to iron, studies also show that other nutrients found in pine nuts like magnesium can help treat anxiety, depression, and stress.

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Reduce the risk of cancer

High levels of magnesium can help reduce the risk of many types of cancer. One study found that a 100mg drop in blood magnesium per day could increase the risk of pancreatic cancer by 24%.

Help strengthen bones

Not only calcium but vitamin K is also very beneficial for bone health. Vitamin K not only increases bone density but also reduces fracture rates.

A common cause of vitamin K deficiency is taking cholesterol-lowering medications. When using pine nuts, you can both reduce cholesterol and get enough vitamin K for your body without using any drugs.

Weight control

Pinolenic acid can help suppress appetite and this may have certain benefits in aiding weight loss. In addition, the fatty acids also help burn belly fat. A study has shown that replacing saturated fat in the diet with pine nuts can help lose weight without cutting calories or performing weight loss exercises.

Immune booster

The manganese and zinc in pine nuts are great for boosting immune health. While manganese helps maintain hormonal balance and the strength of connective tissues, zinc boosts immunity and aids in wound healing.

According to research, zinc supplementation in the diet can help boost immunity in older adults. Zinc may help improve the function and count of T cells, a type of white blood cell that is able to destroy invading pathogens.

Improve eyesight

Lutein and zeaxanthin are two important nutrients that may help prevent macular degeneration and glaucoma by fighting the damaging effects of free radicals. Pine nuts are rich in lutein, an antioxidant that is extremely beneficial for the eyes. With enough lutein, vision will be improved.

Promotes skin and hair health

With a high content of essential vitamins, minerals and antioxidants, regular use of pine nuts is extremely good for the skin. In particular, pine nut oil is also very suitable for sensitive skin types, helping to nourish, moisturize and protect the skin from common diseases such as itching, psoriasis, boils, eczema, scabies and sores.

Pine nuts are also rich in vitamin E, a vitamin that promotes hair growth. In fact, pine nut oil offers a lot of benefits to people suffering from hair loss. In particular, the high protein content in this nut also helps to protect the hair from damage and keep it strong and shiny.

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Note when using

Although it brings many health benefits, when using it, you also need to keep a few things in mind:

  • If you are allergic to nuts, you are also at a higher risk of being allergic to pine nuts
  • Siberian pine nut oil can make seizures worse, so consult your doctor before using it.

Instructions for use and storage of pine nuts

Pine nuts

Pine nuts can be easily added to many dishes to increase the attractiveness

Currently, pine nuts are sold quite a lot in markets or supermarkets with many different prices. To choose the best quality seeds, you need to keep a few things in mind:

  • When picking, choose light brown seeds that are compact and uniform in size. Try dropping the seeds on the ground, if the drop makes a resounding sound, it proves that the seeds are of good quality. In addition, the seeds should be heavy, without cracks and without an unpleasant odor.
  • If you can’t choose at the market or supermarket, you can buy it online, but you need to choose a reputable place to ensure the best quality.

There are two types of pine nuts on the market today, shelled and unshelled. Unshelled seeds will have a longer shelf life than shelled seeds.

  • Shelled seeds: Easily damaged, especially if stored in hot and humid places. Therefore, it is best to store them in a cool and dry place.
  • Unshelled seeds: Can be stored for 3-4 months. You can ask the seller how to store to keep the pine nuts for the longest time.

Pine nuts can be used to make many different dishes. Here are some of the combinations into the dishes:

  • Add to chocolates, cookies and cakes. In addition, you can also add bread, pizza and some desserts.
  • You can also add it to salads or fruit smoothies
  • You can also combine with different meat, fish and vegetable dishes.

Above is some useful information about the benefits as well as how to choose and store pine nuts. In addition, there are also many other healthy nuts that you can add to your diet such as flaxseeds, walnuts, lotus seeds, etc.

Reference source

11 Benefits Of Pine Nuts For Skin, Hair, And Health Access date: December 25, 2020

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