Pine Nuts

(TRFW News) Pine nuts are collected from pine trees that have been cultivated in Europe and the United States. This delicious food dates back to the ancient Greek and Roman times as they were commonly preserved in honey. The Spanish explorers ate them and Native Americans of various tribes ground them for flour. (1,2) Today, they are easily found in health food stores in raw or roasted options.

Many mistakenly believe that pine nuts are actually a ‘nut’ because of the word in the title, when they are actually a seed. They are not in the same botanical category as tree nuts and if you have a nut allergy, you have no worry and can easily consume them. However, it has been noted that tree nuts in the supply chain may contaminate pine nuts. (2)

Pine nuts are a delicacy in many parts of the world and provide excellent health benefits you do not want to miss out on!

A good source for weight management

Whether you are looking to lose weight or manage weight, pine nuts can help you with your goals. The fatty acids, pinolenic acid, which can stimulate the intestines to produce high amounts of a certain hormone called cholecystokinin (CCK) that can ‘turn off’ hunger mode in the brain. (3)

One study showed that women who consumed 3 grams of pinoleic acid before breakfast had a slower food absorption rate in the intestines and decreased their food intake by 37%. According to the researchers, “Korean pine nut PUFAs [polyunsaturated fatty acids] suppress appetite and affect food intake.” (4)

Reduce your chances of heart disease

Pine nuts are a nutrient-dense food filled with healthy fats, dietary fiber, plant sterols, arginine, and antioxidant vitamins and minerals. As a result, it should be no surprise that they aid the heart to function at optimal levels. (5)

A study published in the journal Lipids, researchers suggested that the pinoleic acid found in pine nuts do support healthy cholesterol levels and “may have LDL-lowering properties by enhancing hepatic LDL uptake.” (6)

Just a handful a day…

Consuming approximately 30 grams, or a handful, of these delicate seeds is all you really need on a daily basis for health benefits. Other factors you can take advantage of is its ability to boost energy due to its protein and iron content, which has the ability to provide your body with long-lasting energy. You can be sure that they help slow down aging and keep your eye health healthy as well! (2,3)

Whether you’re dieting, want to improve your health, or simply add some crunch to your meals, then you can be sure these seeds can increase your longevity. Simply eat them raw, roast them in the oven, or use them in granolas, raw cookies, salads, chocolates, or even as sauces such as pesto!

Sources for this article include:

(1) homecooking.about.com
(2) http://www.anaphylaxis.org.uk
(3) articles.mercola.com
(4) http://www.fasebj.org
(5) http://www.medicaldaily.com
(6) http://www.ncbi.nlm.nih.gov
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