Benefits Of Pine Nuts For Skin, Hair, And Health

by Юлия Осипова

Pine nuts are merely the edible seeds of pine trees. Scientifically called Pinus gerardiana, the pine tree is native to eastern Afghanistan, Pakistan, and northwestern India, and grows at elevations between 1800 and 3350 meters.
Also called ‘pignon’ in French, ‘piñones’ in Spanish, ‘pinienkernen’ in German, and ‘koukounari’ in Greek, there are 20 species of pine trees that produce pine seeds. The most commonly harvested pine seeds come from four pine tree varieties – the Mexican pinon, the Colorado pinon, the Chinese nut pine, and the Italian stone pine.

The Nutritional Profile Of Pine Nuts

One serving of pine nuts (28 grams) contains 191 calories, 19 grams of fat, and 3.7 grams of carbohydrates. Other nutrients in pine nuts include:

  • 1 gram of fiber (1% of the daily value)
  • 169 milligrams of potassium (4% of the daily value)
  • 9 grams of protein (7% of the daily value)
  • 1 milligrams of thiamin (7% of the daily value)
  • 6 milligrams of iron (8% of the daily value)
  • 7 milligrams of vitamin E (9% of the daily value)
  • 8 milligrams of zinc (12% of the daily value)
  • 163 milligrams of phosphorus (16% of the daily value)
  • 71 milligrams of magnesium (18% of the daily value)
  • 3 micrograms of vitamin K (19% of the daily value)

Pine nuts contain several other vital nutrients, and all of them have one common goal – to offer the best health benefits.

The Health Benefits Of Pine Nuts

The great combination of nutrients in pine nuts boosts energy, while other important minerals like magnesium and protein help prevent heart attacks and diabetes. The other antioxidants in these seeds are good for pregnancy and boost immunity, vision, skin, and hair health.

1.  Boost Energy

Certain specific nutrients in pine nuts, like monounsaturated fat, iron, and protein, can help boost energy levels. They also are a great source of magnesium. And when magnesium is at low levels in the body, it can cause fatigue.
Pine nuts also help build and repair tissues in the body that might otherwise lead to fatigue. The protein in the nuts also helps. This nutrient, which is a complex molecule, takes longer to break down in the body – offering a steady and long-lasting supply of energy without causing a burnout.

2. The Risk Of Heart Disease

Nuts, in general, are always considered good for the heart. Monounsaturated fats, vitamins E and K, magnesium, and manganese form a synergistic blend to prevent cardiovascular disease.
The pinolenic acid in pine nuts supports healthy cholesterol and even helps lower the levels of bad cholesterol. The vitamin K in these seeds helps to form blood clots to prevent bleeding after injury while the vitamin E helps produce red blood cells important for oxygen transport. Consuming tree nuts (like pine nuts) has also been associated with lower blood pressure levels.

3. Benefits Diabetics

The seeds prevent related complications like vision issues and stroke.
Pine nuts (and other tree nuts) have benefits for both glucose control and blood lipids. They can also be used to increase the intake of vegetable oils and protein in type 2 diabetes patients. This is important since these two components are vital to improve the symptoms of the disease.

4. Enhance Brain Health

Saw pine nuts are rich in iron, which is a mineral required for storing and transporting oxygen.
Also, that other nutrients in pine nuts, like magnesium, can help treat anxiety, depression, and stress. Intake of magnesium could help improve the condition of adolescents with depression and anxiety disorders. Higher levels of magnesium can lead to lesser emotional outbursts and other behaviors associated with mood disorders.

5. Bones

Calcium is well-known for its bone health benefits. But there is another important element that pine nuts contain - vitamin K. This vitamin can help in the treatment and prevention of osteoporosis.. It not only increases bone mineral density but also reduces fracture rates.
And here’s something quite interesting. One very common reason for the deficiency of vitamin K is the intake of cholesterol-lowering pharmaceuticals. But pine nuts are known to have the ability to lower cholesterol levels, not to mention that they are a rich source of K.

6. Boost Immunity

The manganese and zinc in pine nuts can do a great job at boosting immune health. While the former helps maintain the body’s hormonal balance and strength of connective tissue, the latter boosts immunity and aids wound healing.

7. Improve Vision Health

Pine nuts contain a lot of lutein, which is an antioxidant also known as the eye vitamin. Hi help prevent macular degeneration and glaucoma by fighting free radical damage.

Conclusion

They have a superb mix of the most essential nutrients. And when that is the case, there is no harm in making them a regular part of your diet.

 

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