When we talk about nuts, we can’t ignore pine nuts, which are one of the season’s most loved buttery treats. Not only are pine nuts bursting with a mind-blowing taste and flavour, but they are also a food source chock full of health benefits.

Pine nuts, which are edible seeds of pine trees are high in nutritional value, making them excellent for protecting the body against different health problems.

Though small in size, all pine nuts are exceptionally high in various health-promoting minerals and phytochemicals. They contain:

  • Vitamin K.
  • Natural vitamin E, a valuable antioxidant nutrient.
  • Phosphorus, zinc, non-heme iron, and manganese.
  • A specific type of polyunsaturated fat called delta5-olefinic acid.

Additionally, pine nuts are loaded with antioxidants, including:

  • Gallocatechin 
  • Lutein
  • Lycopene
  • Catechin
  • Carotenoids
  • Tocopherols

The presence of these antioxidants in pine nuts helps prevent oxidative stress.

Continue reading to learn about the amazing benefits of eating a handful of these delicious nuts every day.

Health Benefits Associated with Pine Nuts

Reduces the risk of heart diseases

Pine nuts are rich in monounsaturated fats, which are considered as a healthy fat. Therefore, eating pine nuts is great for the heart. Moreover, pine nuts are also loaded with vitamins E and K, manganese and magnesium, all of which are good for a healthy heart and help prevent different heart diseases. Pinolenic acid that is abundant in these nuts also can lower the level of LDL or ‘bad’ cholesterol, which is the main cause of most of the heart diseases.

Helps in management of diabetes

Research suggests that eating pine nuts can help lower the risk of diabetes. It is proven that the daily consumption of pine nuts helps to control type 2 diabetes and prevent complications. Pine nuts are known to have a low glycemic index, which means that they don’t increase the blood sugar levels. Additionally, they help in improving insulin’s ability to uptake glucose which eventually helps in regulating blood sugar levels.

Pine Nuts for Bone Health

A handful of chilgoza or pine nuts can give you stronger and healthier bones. This is because they are a good source of Vitamin K which helps to increase bone mineral density and also reduces the risk of fractures.  

Prevents Cancer

These delicious nuts have an outstanding amount of magnesium present in them. This mineral is believed to lower the risk of cancer and various studies performed has confirmed this as well. 

Improves Immunity

Consuming pine nuts every day has been shown to improve immunity and prevents the onset of chronic diseases. The manganese and zinc present in pine nuts are believed to work wonders for the immune system. While the former helps in maintaining the hormonal balance in the body, the latter works as an immunity booster and heals the body quickly. 

Helps in Healthy Weight Loss and Weight Management

These buttery nuts effectively help with weight management by curbing the appetite. Researches show that Pinolenic Acid (a fatty acid present in pine nuts) stimulates a feeling of satiety by making your brain believe that the stomach is full. It has been established that their appetite suppressing property decreases the rate of food intake by 37%. 

Assists in Boosting Energy 

If you are feeling exhausted, munching on pine nuts can provide you with long-lasting energy. This energy mainly comes from its protein, iron, and magnesium content. 

Prevents Depression

Pine nuts are high in magnesium, also known as the ‘mood mineral.’ This mineral is thought to alleviate anxiety, stress, and depression. Patients suffering from anxiety and depression can benefit significantly from snacking on pine nuts.

Final Thoughts

Pine nuts are highly nutritious and scientific studies have proven that their consumption can improve your quality of health and life. Given their myriad of health benefits, pine nuts should definitely form part of a healthy diet for everyone.

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