Pine nuts: what they are for, benefits and how to consume them

Pine nuts are also known as pine nuts.. It is an elongated seed extracted from the cones of some varieties of pine. They have a very characteristic and pleasant flavor on the palate. They also offer a lot of them health benefits.

The stone pine is a conifer native to the coastal areas of the Mediterranean Sea. It is grown in Asia, Australia, the Middle East and South America.

The tree can measure up to 15 meters and produces cones in which the seeds or pine nuts are housed. They are considered the most expensive nuts in the world because their yield is minimal.

To obtain one kilo of edible pine nuts you need 40 kilos of pineapple. Furthermore, they are difficult to preserve.

When harvesting, you need to let the summer pine cones dry and wait for them to open to remove the pine nuts. The shell is then removed to be eaten. They are similar to walnuts and almonds. Pine nuts are rich in healthy fats, proteins, and carbohydrates, making them an excellent source of sustained energy. Eating pine nuts can give you a boost of vitality throughout the day.

They also contain monounsaturated and polyunsaturated fatty acids, which are associated with reducing LDL cholesterol (known as “bad” cholesterol) and improving cardiovascular health.

These seeds are a concentrated source of essential nutrients such as magnesium, zinc, iron and vitamin K, which play a crucial role in various body functions, from bone formation to the immune system.

It contains a lot of fiber and healthy fats, so pine nuts can help give a feeling of satiety, which can help in adopting eating plans, guided by a health professional, that have weight control among their goals.

However, This seed provides many calories and should be consumed in moderation

What benefits does it have for health?

Pine nuts contain zinc, a mineral essential for brain function. Consuming pine nuts can help improve memory and cognitive function.

The antioxidants present in pine nuts, such as vitamin E, help fight oxidative stress in the body, contributing to the prevention of chronic non-communicable diseases such as hypertension, cholesterol and diabetes.

Since they have a lot of it fiberPine nuts aid digestion, helping to prevent constipation and maintain a well-functioning digestive system.

For those following vegetarian or vegan diets, pine nuts represent a rich source of vegetable protein.

How to include them in your diet?

• In salads, first courses or stews to give them a crunchy touch and lots of flavour.
• Pine nuts can also be used as a healthy snack between meals, providing energy and essential nutrients.
• Pine nuts are a classic ingredient in sauces, like pesto, to add texture and increase nutritional value.
• Adding pine nuts to muffins or cookies provides nutrients, flavor and crunch.
• Many desserts and sweet baked goods can be supplemented with pine nuts, such as breads, puddings, frostings or yogurt. Even on pizzas or fish.

Pine nuts are not only tasty, but also a valuable source of nutrients and health benefits. By incorporating them into a balanced diet, you can add flavor and make the most of their nutritional properties.