Health benefits of Pine Nuts


Health benefits of Pine NutsPine nuts refers back to the seeds of particular pine trees. Pine nuts grow between the scales of the pine cones. They’ve shells of different thickness with respect to the variety of pine tree. Pine nuts are gathered by first gathering mature cones, the cones are heated to open the scales as well as release the seeds, that are then hulled. Pine nuts can be bought pre-hulled, or in the shell, although they are difficult to find in the shell and require much extra work. Each pine nut is extremely small by nut standards, the primary reason why a lot of species of pine tree usually are not ideal for nut harvesting is definitely the size of the seed, not the edibility. Hulling a bag of pine nuts within the shell is definitely an exercise in patience… In North America pinyon pine tree nuts are generally utilized, their seeds are less than 1/2 inch long as well as teardrop shaped. Pine nuts are well-known in Europe and Asia too, specifically in Italy. Pine nuts have already been consumed by humans since the prehistoric era.

Pine nuts would be best lightly toasted. Heating pine nuts adds character and adds to the flavor. One of many ingrediants in pesto, pine nuts can improve numerous dishes. There is even a pine nut “coffee” that can be found within the Southwest. Add them to meats and fish, salads, vegetables or deserts. They’ve got a mild nutty flavor along with a fragile sweetness. Sprinkle a few over a pork roast or chicken within your crock pot and after that add your usual seasonings and vegetables. They’re fantastic in soups as well as stews too. Cooking or toasting them first creates a marked improvement within their flavor. Toss them gently in the skillet over medium heat till evenly light brown in color. Roasted within the shell they make a healthy as well as delicious yet work rigorous snack.

Health benefits of Pine Nuts

Pine nuts include the greatest quantity of proteins, present in any nut. Pine nuts are definitely the only source of pinoleic acid, that can help in stimulating the hormones which behave as appetite suppressants. A number of pine nuts have sufficient pinoleic acid, that may encourage the intestines to create hormones known as CCK. This particular CCK signals the brain to turn off the hungry mode. Therefore, reducing the stomach’s rate of digestion and providing you a feeling of full stomach. This really is ideal for those people who are watching their weight or are dieting.

Listed are a few well-known health advantages of Consuming Pine Nuts

1. Help Suppress Appetite

Dieters might rejoice in knowing a number of pine nuts, or 30 grams, might help in weight loss. The pinolenic acid content can encourage the intestines to create hormones known as CCK that signal the brain to turn off “hungry mode,” in accordance with Shippensburg University. This decelerates the stomach’s rate of digestion leaving the dieter feeling full. In the paper presented in the 2006 American Chemical Society National Meeting and Exposition, Dr. J.L. demonstrated how women given three grams of the pinolenic acid instantly before they started to eat breakfast, slowed up the absorption of food within their gut. The supplementation of the acid controlled the appetite in overweight women and resulted in a decrease in food consumption by 37 percent.

2. Cardiovascular support

Pine nuts are loaded with monosaturated fat, that is recognized to reduce the cholesterol level within our blood stream, which often reduces our risk of heart attack and stroke. Additionally they consist of higher amounts of vitamin E, vitamin K, copper, iron and manganese, all of which are recognized to bring about cardiovascular health.

3. Weight Loss

Even though they are full of fat, consuming pine nuts regularly can easily enhance your weight loss efforts. It is because they include pinoleic acid, that studies have discovered to be a highly effective appetite suppressant. Pinolenic acid leads to the triggering of hunger suppressant hormones within the gut – just don’t rely on this theory when presented with that perfect pesto pasta.

4. Boost Your Energy

To fight feelings of tiredness and fatigue, pine nuts offer an energy boost that can help repair and build tissues within the body. The protein within these seeds assists burn fuel gradually, which supplies you with long-lasting energy that doesn’t lead you to burnout. Pine nuts’ iron content helps the body transport and store energy, whilst helping the cells create usable energy, in accordance with NutsforLife.

5. Help Reduce Heart Disease Risk

Nuts provide protective effect from heart disease. The intake of a number of nuts, which includes pine nuts, might prevent cardiovascular disease. They’re nutrient-dense with healthy fats, dietary fiber, plant sterols, arginine, and antioxidant minerals and vitamins which are heart healthy. In the research published in Archives of Internal Medicine, researchers found dietary nut intake was connected with a considerably decreased chance of unexpected cardiac death in men who consumed nuts 2 or more times each week. However, nut intake did not considerably prevent nonsudden coronary heart disease death or even nonfatal.

6. Slow Down Aging

If you wish to look and feel younger compared to your age, pine nuts might help decrease the process of aging. Usually, free radicals are made possibly once the body breaks down food or even when you’re subjected to environmental hazards, like tobacco smoke or even radiation. The high anti-oxidant content of these seeds safeguards cells from damage because of free-radicals, says The copper content contained in pine nuts may also avoid aging.

7. Help Prevent Eye Diseases

In case you can’t see in addition to you want to, pine nuts might help enhance your vision as well as eye health. These types of seeds include lutein, a carotenoid vitamin, that will help the eyes filter UV light, avoiding it from damaging the macula – the region of the retina liable for central vision, nutrition expert Joy Bauer explains on her website. Lutein may also prevent macular degeneration as well as cataracts.

History of Pine Nuts

Many Native American cultures collected the pine nuts of the specific range and used them for a lot of aspects of their cultural life. These types of uses different from a main staple food source to dried seed beads to medicinal salves for the body. The Washo, Shoshone, Paiutes and Hopi gathered within the Great Basin for 10,000 years like a main source of food as well as for use within creation stories, celebrations and teachings (Savinelli 1997). They’d harvest within the late summer or fall in the intermediate elevation pinyon and juniper forests and continue till winter. The people knew it was time to harvest when the rabbit brush flowers turned yellow, signaling the ripening of the pine nuts (Krober 1961).

Pine nuts were also utilized in sacred ceremonies to celebrate the start of harvest season along with other essential cultural traditions. Pinion pitch and gum were utilized in sacred activities as salve, body rub, medication, incense and dye. Pine needles, bark and branches were utilised as ceremonial props, food, medicine, baskets, structures, looms and firewood (Savinelli 1997).

Types of Pine Nuts

1. Chinese pine nuts (Pinus koraiensis)
Chinese pine nuts




These form the bulk of world supply and therefore are almost always the pine nut you’ll find if you purchase from the supermarket bulk-bin in New Zealand, Australia and lots of other parts of the world. They’ve got a shorter triangular or even teardrop shape and therefore are actually sourced on the wide area including north-east China, south-east Russia, the Korean peninsular and Japan.

2. European stone pine nuts (Pinus pinea)

European stone pine nuts





The pine nut of Mediterranean cooking from Spain, Italy, southern France, Greece, the middle east, Turkey and north Africa. They’re favored in Europe over Chinese nuts and sell to get a substantial premium. They’re occasionally obtainable in other regions but usually in really small packets at very high prices. European stone pine nuts are longer and much more torpedo-shaped compared to Chinese nuts.

3. Siberian pine nuts (Pinus sibirica)

 Siberian pine nuts





An extensive species found through south-central Siberia and in the Russian far-east. They’re rather small and rounded nuts yet revered among Siberians like a food of high status and health advantages. They most likely find their way in the margins in the large Chinese nut provide and often end up in western supermarkets as a result.

4. Himalayan or Chilgoza pine nuts (Pinus gerardiana)

Himalayan or Chilgoza pine nuts





Chilgoza pine nuts really are a little longer and much more slender compared to any other species. They’re harvested from forests in Afghanistan, Pakistan and parts of northern India and therefore are utilized locally and often obtainable in markets in Europe and elsewhere in Asia.

5. Pinon or pinyon pine nuts (Pinus edulis, Pinus monophylla and several other pinon pines of more restricted range)

Pinon or pinyon pine nuts





A historically important food for native American tribes of the southwest (Colorado, Utah, Nevada, New Mexico and northern  Mexico) and now extremely sought after by residents through the region. They’re medium-sized nuts requiring good harvesting technique to manage the sticky pine pitch on the cones, and frequently sold in the shell that is thinner and simpler to crack compared to a number of other species.

Mexico has got the world’s largest variety of pine species plus some of these have got restricted natural range yet produce edible nuts that may be locally important. One of these simple species creates a pink pine nut. Another creates the world’s largest pine nuts (Pinus maximartinezii) but it’s a really rare tree and fully protected.

California has got three species (Pinus coulteri, Pinus sabiniana and Pinus torreyana) that produce significant edible pine nuts used historically by native Americans, but they’re not substantial in modern commerce due to the scattered occurrence of trees and high harvesting costs.

6. The Swiss nut pine (Pinus cembra)

It  is found throughout the mountains of central Europe. It’s got stunning purple cones along with bright tan coloured nuts. Along with eating the nuts, Italians utilize the nut shells to flavor and color local grappa.

St David’s pine (Pinus armandii)It really is an extremely regarded species in South West china. It creates a small as well as round-shaped nut.

Selection and storage

Shelled as well as unshelled pine nuts can be found in the market throughout the year. Pine nuts ought to always be purchased from authentic as well as dependable stores. Shelled and processed nuts are generally bought from air-tight plastic bags. Whilst purchasing whole nuts, ensure that the kernels are bright brown colored. They must be free of cracks, molds as well as spots.

Unshelled pine nuts have got a longer shelf-life compared to shelled ones. Shelled pine nuts can degrade easily if confronted with warm as well as humid circumstances. They’re best kept in air-tight jars within the refrigerator.

Culinary uses

Pine nuts are usually enjoyed raw; you may also roast them just before consumption. As with most nuts, roasting gives pine nuts a definite taste and fragrance. Spread a few salt and pepper, and they’re prepared to eat. Soak the raw nuts in water for some minutes to bring out their creamy consistency as well as flavor. Roasting pine nuts also reduces the awful aftertaste that they leave behind.

The seeds have got a sweet as well as buttery taste. It is utilized thoroughly within the preparation of pesto and pasta, casseroles as well as meat curries.

The nuts may also be added to fruit and vegetable salads. Chopped pine nuts are scattered on yoghurt, sundaes and ice cream to include texture to the dishes. They’re also added to biscuits, cookies, granola and crunch bars.

Remember, all of the nuts go rancid after a few years. Smell and consume a few to identify any unpleasant bitterness.

Recipe of Pine Nuts

1. Pine Nut Pasta

Pine Nut Pasta






  • 200 grams pasta, cooked
  • 5 tablespoons of olive oil
  • 2/3 cup of roasted pine nuts
  • 2/3 cups of sun dried tomatoes
  • ¼ cup of parsley
  • 1/8 cup basil leaves
  • ½ cup of grated parmesan cheese
  • Salt and pepper to taste


  1. Heat a large pan over medium heat.
  2. Add 3 tablespoons of olive oil to it.
  3. Add the cooked pasta and stir-fry until it turns light brown in color.
  4. In another wok, add the remaining olive oil, pine nuts as well as sun dried tomatoes.
  5. Stir-fry for a few minutes and then add in the pasta, parsley, parmesan cheese and basil.
  6. Sprinkle salt and pepper, and toss well. Serve hot.

2. Avocado Salad with Pine Nuts

Avocado Salad with Pine Nuts






  • 1 head red- or green-leaf lettuce, or Romaine
  • 1 whole avocado, chopped into chunks
  • 1 cup of sunflower seed sprouts
  • 1 medium tomato, chopped small
  • 1 medium cucumber
  • ¼ cup toasted pine nuts


  • ¼ cup olive oil
  • 1/8 cup balsamic vinegar
  • 1 clove garlic, crushed
  • 1 teaspoon Dijon mustard


  1. Prepare the lettuce leaves and place within a large bowl.
  2. Cut up the remaining vegetables and add them to the salad.
  3. Toast the pine nuts in the dry skillet on medium heat for 4-5 minutes or even till lightly browned.
  4. Whisk together the olive oil as well as vinegar, add some crushed garlic, pour over the salad, and serve immediately. Makes 4 servings

3. Pine Nut Cookies

Pine Nut Cookies






  • 1/3 cup almond paste
  • 3/4 cup sugar
  • 6 tablespoons butter, softened
  • 1/4 teaspoon salt
  • 1 large egg white
  • 1/2 cup pine nuts, divided
  • ounces all-purpose flour (about 1 cup)
  • 1 teaspoon baking powder


  1. Preheat oven to 375°.
  2. Grate almond paste on large holes of the box grater. Combine paste and next 4 ingredients (through egg white) in a large bowl; beat with a mixer at medium speed until light and fluffy (about 5 minutes).
  3. Place 1/4 cup pine nuts in a mini food processor; pulse till finely ground. Weigh or lightly spoon flour in a dry measuring cup; level using a knife. Combine ground nuts, flour, and baking powder, stirring with a whisk. Add flour mixture to butter mixture; beat on low speed just until combined.
  4. Stack two baking sheets one on top of the other, and line the top sheet with parchment paper. Shape dough into 48 equal-sized balls (about 1 tablespoon each). Press 3 to 5 of the remaining pine nuts in a sunburst shape on top of each ball. Place 12 balls 2 inches apart on the top baking sheet (keep sheets stacked). Bake 14 minutes or until edges of cookies are lightly browned. Cool 5 minutes on pan. Cool completely on the wire rack. Repeat procedure 4 times.

4. Spinach and Pine Nut Quinoa

Spinach and Pine Nut Quinoa






  • 1 cup quinoa
  • 2 cups low-sodium, reduced-fat chicken broth (or gluten-free broth if cooking gluten-free)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 6 ounces baby spinach leaves
  • ¼ cup pine nuts, toasted
  • 1/8 teaspoon ground black pepper
  • 2 tablespoon freshly grated Parmesan


  1. Cook quinoa in accordance with package directions along with chicken broth.
  2. Heat olive oil in the sauté pan over medium-high heat. Add garlic and sauté for 30 seconds. Add spinach and sauté for around 5 minutes.
  3. Pour cooked quinoa in the medium bowl; add spinach and remaining ingredients and mix well.

5. Balsamic Chicken with Pine Nuts

Balsamic Chicken with Pine Nuts






  • 2/3 cup balsamic vinegar
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper flakes
  • 4 (4 ounce) chicken cutlets
  • 2 tablespoons chopped green onions
  • 1 to 2 tablespoons pine nuts, toasted
  • 2 tablespoons chopped fresh Italian parsley


  1. Whisk together balsamic vinegar, garlic and red pepper flakes in a tiny bowl. Drizzle evenly over chicken cutlets in a large shallow dish. Let stand 15 minutes.
  2. Combine green onions, pine nuts and parsley in a tiny bowl; set aside.
  3. Cook chicken, discarding marinade, over medium high heat on the grill or sauté pan 4 minutes on each side until desired degree of doneness. Top with pine nut mixture.

Note: This could additionally be made on the grill.

6. Zucchini Stuffed with Pinenuts and Herbed Basmati Rice

Zucchini Stuffed with Pinenuts and Herbed Basmati Rice






  • 6 small zucchinis
  • 1/2 large onion, minced
  • 2 cloves garlic, minced
  • 1/4 cup pine nuts
  • 1 cup cooked brown basmati rice
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons minced fresh mint
  • 1 tablespoon minced fresh oregano
  • 2 tablespoons fresh Meyer lemon juice
  • 1 tsp. grated Meyer lemon peel
  • 1/2 tsp. salt (optional)
  • grating fresh pepper
  • olive oil or olive oil spray, optional


  1. Trim the ends off the zucchini. Utilizing an apple corer, eliminate the flesh from the zucchinis, being careful not to cut through the outer wall. Chop the zucchini flesh and measure out 1/2 cup; set the remaining zucchini flesh aside for an additional use (I added it to the Middle Eastern Red Lentil Soup I served with this).
  2. Heat a non-stick skillet over medium-high heat and sauté the 1/2 cup chopped zucchini, onions, and garlic till onion begins to turn translucent, about 3 minutes. Add the pine nuts and stir and cook another two minutes. Remove from the heat and stir in the rice and remaining ingredients.
  3. Use a tiny spoon to fill the hollowed zucchini using the rice mixture. Work from both ends, making sure zucchinis are completely filled. Brush or spray them quickly with a tiny amount of olive oil, if you want, and place them in a dish beneath a preheated broiler for 10-15 minutes, watching carefully and turning regularly, until tender and lightly charbroiled.

Notes: If you want to make this with dried herbs, only use about 1/3 of the amount called for. And I have to say that the rice tastes wonderful on its own, so consider making it as a side dish if you don’t feel like stuffing zucchini.

Pine Nuts Side Effects

1. Allergic Reaction

People with allergies to peanuts or any other nut allergies might have an allergic reaction to pine nut. The Department of Alergologia e Inmunologia Clinica in the Clinical University of Navarra in Spain found commonality between individuals with allergies to peanuts and pine nuts. In case you have any nut allergies, seek advice from your doctor just before using pine nut oil topically or perhaps in cooking. Allergic attack symptoms might include itchiness, hives, rashes redness, watery eyes runny nose, abdominal cramps, dizziness or vomiting.

2. Appetite Suppressant

A 2009 study published in the “Journal of Diabetes Science and Technology” discovered that when ingested, pine nut produced a feeling of fullness. This result in a reduction in the quantity of food consumed. Pine nut was discovered to encourage the neuronal pathways on the brain that trigger satiation and appetite reduction.

The appetite suppressing effect took just 30 minutes to result in a drop in food intake, in accordance with a 2006 study by the American Physiological Society reported in the April 4, 2006 issue of Science Daily. Appetite suppressors signal the brain to decrease hunger and also the desire to eat.

3. Bitter Taste

Many people have reported a bitter taste in their mouth after consuming pine nuts. This particular symptom generally disappear completely by itself in some moments, however it can lasts for hours.