Pine Nuts – Nutrition Value And Health Benefits

Pine nuts are the edible seeds of pine trees. They are small elongated ivory-colored seeds from pine cones, measuring about 1/2 inches long. When raw, the seeds have a soft texture and a sweet, buttery flavor. They are often lightly toasted to bring out the flavor and to add a little crunch. Pine nuts also known as Chilgoza, Indian nuts, Pinon, Pignon, Pignolia, Pignoli, Pinolos, Pinhao, and Pignole.

Nutrition Value Of Pine Nut

Pine nuts, 1 ounce (28g), dried

Calories: 188
Total Fat: 19g
Total Omega-3 Fatty Acids: 31.6mg
Total Omega-6 Fatty Acids: 9494mg
Cholesterol: 0mg
Total Carbohydrate: 4g
Dietary Fiber: 1g
Sugars: 1g
Protein: 4g
Vitamin E: 13% Daily Value
Vitamin K: 19%
Thiamin: 7%
Riboflavin: 4%
Niacin: 6%
Folate: 2%
Iron: 9%
Magnesium: 18%
Phosphorous: 16%
Potassium: 5%
Zinc: 12%
Copper: 19%
Manganese: 124%

Health Benefits of Pine Nuts

1.Healthy Heart

Pine nuts are an excellent source of monosaturated fat, which is known to decrease the levels of cholesterol in our blood stream, which in turn lowers our risk of heart attack and stroke. They also contain high amounts of vitamin E, vitamin K, copper, iron and manganese, which are all known to contribute to cardiovascular health.

2.Full OF Antioxidants

One of the signs of aging is ‘free radical damage’, which means premature aging of skin due to minute chemical particles called free radicals. This is caused by diet, stress and other factors. Pine nuts consist of a number of antioxidants such as Vitamins A, B, C, D and E, and lutein which act as mega-vitamins and help protect cells from free radical damage and also improve vision.

3.Weight Loss

Being a satiety agent, pine nuts are effective when it comes to shedding some extra pounds. The nuts have the potential to curb your appetite due to the pinolenic acid. Moreover, the fatty acids function to burn belly fat. A study revealed that you should try replacing saturated fats with pine nuts as it helps lose weight faster without making extra efforts such as strict diet or hardcore workout particularly to burn belly fat.

4.Control Sugar level

Eating pine nuts every day can help to control a level of sugar in the human blood. Diabetes patients who consume pine nuts every day showed improved glucose control, reduction in bad cholesterol levels and also the uncertain drops in the blood sugar that provides a normal life for the diabetic patients.

5.Healthy Muscle

The protein value of Chilgoza pine nut is 24%, which prevents fatigue in muscles. By regularly consuming this nut muscle sprains and pains can be prevented. Lysine is a protein responsible for managing hypertension. It is present in abundant quantity in Chilgoza pine nut, and thus by regularly consuming this nut, you can prevent hypertension.

6.Strong Hair

Eating pine nuts regularly boosts hair growth and also strengthens hairfrom its roots. Pine nuts are a rich source of vitamin E that plays a vital role in promoting hair growth. Eating pine nuts also combats hair thinning by strengthening hair roots. Applying a little pine nut oil mixed with coconut oil helps thinning hair conditions immensely.


Zinc is an essential element that prevents the causes of infertility. Adequate amount of zinc in the body improves the sperm count and makes the sperm motile for impregnation. Zinc strengthens the immune system, and aids in faster healing of wounds, and prevents the regular occurrence of common cold.

8.Good For Eyes

If you can’t see as well as you would like to, pine nuts can help improve your vision and eye health. These seeds contain lutein, a carotenoid vitamin, that can help the eyes filter UV light, preventing it from damaging the macula — the region of the retina responsible for central vision. Lutein can also reduce the risk of macular degeneration and cataracts.

9.Healthy Bones

Eating pine nuts regularly contributes towards good bone health. Pine nuts are a rich source of calcium and minerals. Both these minerals play an important role in good bone health. Including pine nuts in your diet does a lot good to bone health.

10.Good Source Of Iron

Pine nuts help your body transport and store oxygen. Furthermore, they are great for brain health too. It’s a good idea to roast them, as that will reduce the effect of iron inhibitors.

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