- 16 properties of pine nuts that benefit our health
- 1- They reinforce energy
- 2- They are a good source of antioxidants
- 3- They help eye health
- 4- They take care of cardiovascular health
- 5- They take care of the health of the skin
- 6- They suppress the appetite
- 7- They protect bone health
- 8- It is a rich source of iron
- 9- Maintains hormonal balance
- 10- They act as a sexual enhancer
- 11-reduce cancer risk
- 12-Stabilize the mood
- 13-They lower blood pressure
- 14-They contribute to maintaining a healthy weight
- 15-Boost hair growth
- 16-Relieves dehydrated skin
- Preparation of the pine nuts
- Tips for using pine nuts
- Contraindications
- Chemical composition
- References
The health properties of pine nuts are multiple: they protect hair, are antioxidants and act as a natural viagra, among other benefits. The pine nut is a dry fruit, which corresponds to the seed of the species of the genus Pinus (family Pinaceae), from the pineapple.
There are about twenty species of pine nuts, large enough for their harvest to be productive. The smaller ones, although they are edible, are too small and have no nutritional value.
Regarding their origin, the European pine nut species come from Pinus pinea (stone pine) and have been cultivated for more than six thousand years.
It should be noted that the pine nut can be eaten alone, accompanied with cereals, yogurt or other desserts. If you want to know the health benefits of this food, I invite you to continue reading.
16 properties of pine nuts that benefit our health
1- They reinforce energy
Pine nuts contain nutrients that help increase energy. This is because it has monounsaturated fats, proteins, and iron. Plus, they're also a good source of magnesium, with adequate levels that don't lead to fatigue, Dr. Mercola states on his site.
According to the specialist, half a cup of pine nuts provides almost half of the recommended daily amount of magnesium, which is a benefit in itself and provides energy to the body.
2- They are a good source of antioxidants
Another of the properties of this food is that it contains a large amount of antioxidants, including vitamins A, B, C, D, and E and lutein.
Antioxidants are crucial for health, as they are believed to help control how quickly aging progresses by fighting free radicals, which are implicated in the body's deterioration with age.
For Mercola, antioxidants are the natural way of defense of cells against the attack of Reactive Oxygen Species (ROS).
3- They help eye health
Pine nuts contain lutein, a chemical compound that is a carotenoid that protects against eye diseases such as Age-Related Macular Degeneration (AMD). The macula - explains Dr. Mercola - is a small area almost two millimeters wide, located at the back of the eye, in the middle part of your retina.
Lutein is one of the predominant pigments in this area, and numerous studies have found that eating foods rich in these nutrients, such as pine nuts, can significantly reduce the risk of AMD.
4- They take care of cardiovascular health
It should be noted that pine nuts are rich in monounsaturated fats that help reduce cholesterol in the blood.
Thus, regular consumption of pine nuts increases good cholesterol and lowers bad cholesterol in the body. Oleic acid, also present in this food, helps the liver to eliminate triglycerides from the body.
It also supports a healthy blood lipid profile, preventing coronary artery disease and stroke.
5- They take care of the health of the skin
Vitamin E, present in pine nuts, maintains the integrity of cell membranes in the skin.
It also protects the skin from the sun's harmful UV rays. Hence, the emollient properties of pine nut oil keep the skin well hydrated.
In this list you can know other good foods for the skin.
6- They suppress the appetite
A 2009 study published in the Journal of Diabetes found that when ingested, pine nuts produce a feeling of fullness. This suppresses the appetite and reduces the amount of food consumed by people, making it ideal for those who want to control their body weight.
According to the inquiry, the appetite-suppressing effect took just 30 minutes to cause a decrease in food intake.
A 2006 study by the American Physiological Society maintains that appetite suppressants send signals to the brain to decrease hunger and the urge to eat.
7- They protect bone health
On the other hand, pine nuts contain high levels of vitamin K, which is important for blood clotting and bone health. Vitamin K is fat soluble, which means that it is also present in and used through fat tissues.
As if that were not enough, this vitamin also helps to relieve menstrual cramps and improve circulation. One cup of pine nuts contains about 72 micrograms of vitamin K, according to the Whole Sale Pinenuts website.
It is also used for wounds, sores, or allergies that appear in the back area. It is advisable to apply these hot sheets, once a day, until the pain subsides, add the specialized site.
8- It is a rich source of iron
According to Natural News, pine nuts are rich in iron. The body uses this mineral for many of its essential processes, such as the regulation of the central nervous system and the circulation of blood throughout the body.
Copper, which is naturally present in pine nuts, also helps in the absorption of iron by the body, making it a food that helps those who suffer from anemia and need this mineral to strengthen the body's defenses.
In this list you can know other foods rich in iron.
9- Maintains hormonal balance
If the consumption of pine nuts is incorporated into the diet, benefits are obtained due to their manganese and zinc content, as published by Live Strong.
Manganese helps maintain the body's hormonal balance and connective tissue strength, while zinc supports your immune system and aids in wound healing.
10- They act as a sexual enhancer
Attention to men who suffer from sexual impotence! The good news is that eating pine nuts is one way to stimulate the erection of the male reproductive system.
It is said that the ancient Greeks and Romans already ate pine nuts. Archaeologists have found the seeds in the ruins of Pompeii. In fact, according to Johan's Guide to Aphrodisiacs, pine nuts were one species, with the same property as Viagra (sildenafil citrate).
In ancient Greece, the consumption of pine nuts with honey and almonds was recommended for three consecutive nights, before a day of intimate passion. This dose served as a sexual enhancer.
In this list you can know other aphrodisiac foods.
11-reduce cancer risk
For experts, foods rich in magnesium are associated with a lower risk of suffering from various types of cancer, according to Dr. Ax's website.
A study followed more than 67,000 men and women to observe the incidence of pancreatic cancer, as it is associated with magnesium intake.
The result showed that each decrease of 100 milligrams of magnesium per day represented a 24% greater risk of developing pancreatic cancer. These changes could not be determined by other factors, such as differences in age, sex or body mass index, according to the doctor.
In this list you can know other anticancer foods.
12-Stabilize the mood
In 2015, Australian researchers published the results of their study on dietary magnesium intake in adolescents with depression, anxiety disorders and ADHD.
The study showed that the increase in magnesium, present in pine nuts, is associated with less externalization of behavior through attacks of anger and other behaviors associated with mood disorders.
But not only teenagers notice a difference. Other research followed nearly 9,000 adult men and women to discover the link between magnesium and depression. It was concluded that the consumption of magnesium reduces the incidence of this mental pathology.
Furthermore, this experiment found a strong correlation between low magnesium intake and depressed appearance in people under 65 years of age.
13-They lower blood pressure
Another benefit of pine nuts, also linked to its high levels of magnesium, is that it helps lower blood pressure.
This is because high magnesium intake is associated with low blood pressure levels and a lower risk of stroke, according to one study.
Since high blood pressure affects a long list of serious health problems, including heart failure, aneurysm, reduced kidney function, and loss of vision, it is important to maintain a diet loaded with nutrients.
14-They contribute to maintaining a healthy weight
The combination of nutrients found in pine nuts also helps in the fight against obesity. Its consumption helps maintain a healthy weight and regulate metabolism.
Researchers say that subjects who regularly consume pine nuts have a lower average weight, a circumference of fewer centimeters in the abdominal area and even a lower level of insulin resistance.
These nuts not only aid weight loss, but are associated with a significantly healthier diet overall. Statistically, people who eat them consume more fiber, vitamin E, calcium, magnesium and potassium and less sodium, Dr. Ax says.
15-Boost hair growth
For those who want to have longer and healthier hair, the consumption of pine nuts can help in that.
Being a rich source of vitamin E, they have the property of stimulating hair growth. Moreover, they also keep the scalp in good condition, according to the Style Craze website.
16-Relieves dehydrated skin
According to Style Craze, a body scrub created with pine nuts, mixed with coconut oil, revives and rejuvenates the skin by shedding the dead cells in it.
Also, due to its excellent hydrating and moisturizing properties, it is a recognized remedy for relieving dehydrated skin.
Preparation of the pine nuts
-Dr. Ax suggests preparing pine nuts with pesto. It can be mixed ground with basil and tomato.
-If desired, it can be combined with yogurt, breakfast cereals or desserts with other nuts and ice cream.
-For a grilling attempt, pine nuts can also be grilled with turkey bacon and coconut oil.
Tips for using pine nuts
Pine nuts can be used for culinary purposes in more ways than one, says Style Craze.
These nuts add ideas and good taste to common recipes:
- Crispy addition. These can be a crunchy addition to chocolate, cookies, crackers, granola, sliced, and cakes. In addition, they can be added to breads, homemade pizzas or desserts such as ice cream.
- Juice and smoothie dressings. Roasted pine nuts can also be used as a salad dressing or added to protein bars and fruit smoothies.
- Nutritious coating on various tasty dishes. Pine nuts can be incorporated into meat, fish, and various vegetable dishes. They provide a delicious and highly nutritious coating for chicken, fish, and tofu, regardless of whether they are baked or fried.
Contraindications
- Like other nuts, pine nuts have been known to cause allergic reactions. Many of these are anaphylactic reactions, which means that if you know you are allergic to other nuts, such as almonds, you should avoid pine nuts.
- Another less common allergic reaction to pine nuts is known as pine tree mouth syndrome. It is not dangerous, but is characterized by a bitter or metallic "taste alteration" after eating pine nuts. The only known treatment is to suspend its use until the symptoms disappear.
Chemical composition
A serving of pine nuts (about 28.4 grams) contains, according to Dr. Ax:
- 1 gram of fiber (1% DV)
- 3.7 grams of carbohydrates
- 169 milligrams potassium (4% DV)
- 19 grams of fat
- 191 calories
- 3.9 grams of protein (7% DV)
- 1.6 milligrams iron (8% DV)
- 71 milligrams magnesium (18% DV)
- 163 milligrams phosphorus (16% DV)
- 1.8 milligrams zinc (12% DV)
- .1 milligrams thiamine (7% DV)
- .06 Milligrams Riboflavin / Vitamin B12 (3.5% DV)
- 1.2 milligrams niacin (6.2% DV)
- 2.7 milligrams of vitamin E (8.8% DV)
- 15.3 micrograms of vitamin K (19% DV)
* DV: Daily Value.
References
- "The relationship between dietary magnesium intake, stroke, and its main risk factors, blood pressure and cholesterol, in the EPIC-Norfolk cohort" (2015). Bain L., Myint P., Jennings A., Lentjes M., Luben R., Khaw K., Wareham N. and Welch A. Department of Population Health and Primary Care, Norwich School of Medicine, University of East Anglia, Norwich, UK.
- "Magnesium intake and depression in adults" (2015). Tarleton E. and Littenberg B. From the Center for Clinical and Translational Science, University of Vermont, Burlington.
- "Low magnesium intake is associated with increased outsourcing behaviors in adolescents" (2015). Negro L., Allen Kl., Jacoby P., Trapp., Gallagher Cm., Byrne Sm and Oddy Wh. Telethon Children's Institute, University of Western Australia, 100 Roberts Road, Subiaco, WA 6008, Australia.
- "Magnesium intake and incidence of pancreatic cancer: the vitamins and lifestyle study" (2015). Dibaba, Xun P., Yokota K., Blanca. Department of Epidemiology and Biostatistics, School of Public Health-Bloomington, Indiana University, Bloomington, IN, USA.
- "Tree nut consumption is associated with better measures of adiposity and risk factors for cardiovascular and metabolic health syndrome in US adults" (2015). O'Neil C., Fulgoni V., Nicklas T. Louisiana State University Agricultural Center, 261 Knapp Hall, 110 LSU Union Square, Baton Rouge, LA, 70803, USA.