Pine Nuts Nutrition
Pine nuts are a nutritious ingredient that may be added to a variety of foods. Coming from various pine trees, pine nuts are sold shelled, roasted or raw.
-
Significance
-
Pine nuts are a significant source of antioxidants, which can help to counteract damage caused by free radicals. Free radical levels can be worsened by stress, diets high in processed foods or environmental factors such as sun or pollution.
Fiber
-
Pine nuts are high in fiber, offering 1g per ounce of nuts, according to the Food and Drug Administration. Getting at least 25g of fiber each day improves the digestive system and prevents ailments such as constipation and benefits colon health.
-
Cholesterol Benefits
-
Oleic acid, found in pine nuts, is high in monounsaturated fat, which helps to lower bad cholesterol levels. By lowering cholesterol, there is a reduced risk of heart disease, stroke and hypertension, according to the American Heart Association.
Bone Health
-
Pine nuts are high in vitamin K, according to a study published in the "Journal of The American Dietetic Association," which helps with bone strength, circulation and reduce blood clotting. One cup of nuts offers 72 mcg of vitamin K.
Eye Health
-
Lutein, an antioxidant found in pine nuts, helps to improve eye health,vision and macular degeneration, according to studies done at the National Institutes of Health in 1995. The lutein reduces stress on the eye from bright lights, particularly in the macula. One cup of nuts contains about 9 mcg of this antioxidant.
-
