Pine Nuts Nutrition Benefits

Pine nuts are delicious little treats that can be sprinkled on salads or added to a wide variety of recipes. You can also bake salmon with grapeseed oil and add a few pine nuts on top for a healthy meal. Pine nuts come from various trees such as the Korean pine, Siberian pine, Swiss Stone Pine and the common Pinyon Pine. Each tiny nut is packed full of nutrients and good fats. Pine nuts are usually harvested by hand at various times throughout the year. They may be purchased raw, shelled or roasted. Raw pine nuts should be refrigerated to maintain freshness.

Antioxidants

Pine nuts are loaded with beneficial antioxidants. Antioxidants are megavitamins that help protect cells from free radical damage. Free radical damage happens naturally as we age, but it can also be accelerated by diet, stress and other factors. Pine nuts contain a long list of antioxidants from Vitamin A to Vitamin E (see link in References.)

Fiber

One oz. of pine nuts contains about 1 g of fiber. Fiber helps improve digestive health by removing toxins and keeping bowel movements regular. Eating a diet high in fiber has been shown to reduce constipation and hemorrhoids. Fiber helps maintain a clean colon by preventing waste back up on the walls of the colon. Fiber from nuts is easy for the body to assimilate (see link in References).

Oleic Acid

Pine nuts contain large concentrations of oleic acid. This is a beneficial monounsaturated fat that helps to control cholesterol levels by removing triglycerides from the body. Triglycerides contribute to heart disease so it is important to consume foods and supplements that help to improve heart health by controlling triglycerides. Oleic acid is an Omega-9 fatty acid that was used in Lorenzo's Oil. The scientific term for ALD is adrenoleukodystrophy; it is a degenerative myelin disorder. Myelin is essential because it coats the nerves with a protective insulation that helps maintain normal body functions. The oleic acid found in Lorenzo's Oil helps to slow down the effects of the disease.

Vitamin K

Pine nuts contain high levels of certain vitamins such as Vitamin K, which is important for blood clotting and bone health. Vitamin K is fat soluble, meaning that this vitamin is also present in fat tissues and utilized through the fat. Vitamin K helps to relieve menstrual cramps and improve circulation. One cup of pine nuts contains about 72 mcg Vitamin K.

Lutein

Another important antioxidant found in pine nuts is lutein. Lutein has been shown to improve vision and eye health. A small amount of lutein is found in the macula of the eye. The macula is the area of the retina that controls central vision. The theory is that lutein is contained here because this antioxidant helps to prevent oxidative stress from bright lights. One cup of pine nuts contains about 9 mcg of lutein.

Resources

• Nuts and Seeds Chart
• Vitamin K