Pine nuts, also known as pignoli or pignolia-the teardrop-shaped, sweet, subtle in flavour are the edible seeds of the plant pine. These have been a healthy snack since the Paleolithic period, owing to its traits of being nutrient-dense; healthy fats, dietary fibers, plant sterols, arginine, anti-oxidants, vitamins and minerals that are heart protective. Pine nuts are rich in essential nutrients and has many health benefits.
What are pine nuts and how are they obtained?
Pine nuts are edible seeds of pine trees. It is also called as pinoli or pinon and are primarily from species like stone pines. Pine nuts are found inside pine cones, extracted after harvesting the cones. These seeds are first dried to release seeds and then cracked the hard shells. The reason that these seeds are cherished for are their richness of nutrients. They are extremely valued for their buttery flavor and are commonly used in various dishes, salads, and desserts.
Pine nuts benefits
Here are benefits of pine nuts:
Heart health
Pine nuts are rich in monounsaturated fats. They help to lower bad cholesterol and improve heart function.
Gives energy boost
These high magnesium and high protein seeds are good to support sustained energy levels.
Weight management
Pine nuts suppress appetite with pinolenic acid and promote healthy weight loss.
Brain function
It contains iron and omega-3 fatty acids for cognitive health.
Protects skin health
Vitamin E in pine nuts improves skin elasticity and prevents aging.
Improves bone strength
It is packed with magnesium and phosphorus that helps to enhance bone density.
Immune booster
Rich in zinc and antioxidants for immunity build up.
Anti-inflammatory properties
These nuts reduce inflammation with antioxidants and fatty acids.
Pine nut tree
Pine nut trees or called as stone pines, are evergreen conifers native to regions like the Mediterranean and Asia. They produce cones containing edible seeds. These seeds are known as pine nuts and are edible for us. Pine trees thrive in well-drained soil and sunny climates and takes 15-25 years to mature and yield nuts.