Pine nuts are very popular in some cultures. You can find them, for example, in the Mediterranean diet, where they are a part of pesto , and also in far-off Asia, where they are one of the most popular nuts ever and are added to various salads.
Pine nuts are not very popular in our country. The main reason for this is their price. Pine nuts are among the most expensive nuts in the world.
This is mainly due to the method of growing and harvesting them.
How do pine nuts grow ?
Most nuts belong to the group of so-called tree nuts, which grow after the flowers have bloomed. Pine nuts are different . They grow in the cones of pine trees and are actually edible pine seeds .
Of all pine trees, there are about 20 species whose seeds are large enough to be edible . Pine trees do not begin to produce cones until they are 15-25 years old and reach maximum production at around 75 years of age.
This is also one of the reasons why pine nuts are so expensive .
How are pine nuts harvested ?
Another factor that increases their price is harvesting. Pine nuts ripen in the cones for about 18 months. About 10 days before they ripen, the cones are harvested while they are still closed . If they were harvested later, there would be a risk of the nuts falling out. Very often, the cones are harvested with the branches intact, which damages the trees and slows down further growth.
After harvesting, the still-closed pine cones are placed in special bags and left to dry in the sun for about 20 days. The cones are then crushed and the loose pine nuts are removed by hand. As you can see, this process is long and laborious.
Where do pine nuts grow ?
Pine nuts are found wherever pine trees grow. Most commonly in the Northern Hemisphere, but they can also be found in the Middle East.
The largest producer of pine nuts is China, followed by South Korea , Pakistan, Afghanistan and Russia. In Europe , pine nuts are most commonly grown in Italy, Portugal and Turkey.
What do pine nuts contain ?
Nutritional information per 100 g:
Energy 2,816 kJ / 673 kcal
Fats 68 g
of which saturated fatty acids 5 g
of which monounsaturated fatty acids 19 g
of which polyunsaturated fatty acids 21 g
Carbohydrates 13 g
of which sugars 4 g
Fiber 4 g
Protein 14 g
Salt 0 g
However, despite their small size and high price, pine nuts are considered very healthy. In addition to being high in healthy fatty acids and monounsaturated fats, they also contain vitamins E and K, copper, manganese, iron, and arginine.
They can help you suppress your appetite and aid in weight loss . In addition, they contain nutrients that give you energy , maintain healthy blood vessels and heart , and also help prevent heart attacks and diabetes . The high amount of antioxidants will help you boost your immunity, protect your eyesight , and maintain healthy skin and hair .
Pine nuts – 10 effects on your health.
1. They suppress appetite.
Pine nuts contain certain types of fatty acids, and after consuming them, the body starts secreting the hormone Cholecystokinin (CCK). And Cholecystokinin is known to suppress appetite in our body.
According to one study, after consuming pine nuts, the level of these hormones increases by up to 60 percent and they remain active for up to 4 hours.
2. They increase energy.
Pine nuts contain monounsaturated fats, iron, and protein, which will give you the energy you need.
If the level of magnesium in our body is low, we feel tired. And this is exactly where pine nuts are very suitable, as they contain around 250mg of magnesium in 100g. In addition, pine nuts help repair damaged cells that can cause us fatigue.
Last but not least, pine nut protein is digested very slowly and energy is released more slowly and over a longer period of time.
3. They reduce the risk of cardiovascular disease.
We have already mentioned that pine nuts help keep our blood vessels and heart healthy. This effect is due to the pinolenic acid found in pine nuts. It helps reduce bad cholesterol (HDL) and promotes good cholesterol (LDL).
Vitamin K, in turn, helps form blood clots that prevent bleeding in the event of an injury, and vitamin E helps form red blood cells, which are necessary for the transfer of oxygen in the blood.
Some studies also report that consuming pine nuts lowers blood pressure.
4. They maintain balanced blood sugar levels.
According to a study published in Science Daily , eating pine nuts reduces the risk and onset of type 2 diabetes. Patients who ate pine nuts every day had more stable blood sugar levels than those who did not eat them. In addition, the study showed that these patients also had a reduction in bad cholesterol.
5. They increase brain activity.
We have already described in this article that nuts increase and improve the functioning of our brain. The iron found in them is responsible for storing and transporting oxygen in the blood, which is also beneficial for the brain.
The various nutrients and magnesium found in pine nuts reduce stress, anxiety, and depression. Higher levels of magnesium in the body also reduce emotional outbursts that are caused by mood disorders.
6. They strengthen bones.
Calcium and its effects associated with healthy bones are already quite well known to us. But did you know that vitamin K is also responsible for healthy bones? According to one study, vitamin K can cure osteoporosis, for example. This vitamin not only improves bone structure, but also reduces the risk of fractures.
Just as a reminder, 30g of pine nuts contain 72.8mcg of vitamin K, which is up to 91% of the daily recommended dose.
7. They boost immunity.
Pine nuts contain manganese and zinc. The former is responsible for maintaining hormonal balance and tissue strength in the body. The latter boosts immunity and helps with wound healing.
Additionally, zinc can boost immunity in older people and improve the functioning of so-called T-cells, white blood cells that are responsible for fighting pathogens.
8. They maintain healthy eyesight.
Pine nuts contain lutein, an antioxidant known as the “eye vitamin.” Some studies suggest that a large number of people consume almost no lutein.
And that's why pine nuts should be included as a supplement to your daily diet, especially in cases where your diet is very monotonous.
9. Improving skin and hair health.
The high concentration of various vitamins, minerals, and antioxidants in pine nuts makes them an excellent nutritional supplement.
Vitamin E and antioxidants slow down the aging process, and its anti-inflammatory properties make pine nut oil very suitable for sensitive skin types. It also has excellent moisturizing effects on the skin.
Vitamin E is also proven to promote hair growth. It keeps the scalp healthy, which is why it is suitable for people suffering from hair loss.
10. They improve libido.
One of the most recently discovered effects is the ability to increase libido. This effect is achieved by arginine, which is found in pine nuts, and its ability to increase blood circulation.
Pine nuts – conclusion.
As you can see, pine nuts are among the healthiest. Their exceptional and balanced content of nutrients, fatty acids, vitamins, fats, and proteins is suitable for almost everyone.
Therefore, if you are looking for a natural and, above all, effective supplement to your diet, we can only recommend pine nuts.
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Note: The views expressed in this article are the personal views of the author. InfiNuty sro is not responsible for the accuracy, completeness, suitability or validity of any information provided in this article. We recommend that you consult your doctor or nutritionist before making any changes to your diet.
