Pine nuts make a healthy snack, either raw or roasted. They can be combined into pesto and other sauces, added to salads, and sprinkled over hummus. Also known as pinyon, pignoli, pignolia, pinon, and pignon, pine nuts are mostly farmed in Asia, Europe, and North America in the Northern Hemisphere. The time and labour required to harvest this little, delicious, teardrop-shaped nut results in a high price tag.
Pine trees may take up to 25 years to begin bearing edible pine nuts, and it will take much longer for the crop to reach its maximum yield. Then, pine nuts must be retrieved as seeds, and before they are ready, the second shells must be removed.
Here are some health benefits of pine nuts:
1. Boost heart health: Elevations in low-density lipoproteins (LDL), also known as “bad” cholesterol, in the bloodstream may raise the risk of heart disease. A polyunsaturated fatty acid found only in pine nut oil is called pinolenic acid. Blood levels of LDL cholesterol may be lowered with the aid of pinolenic acid. Research on rats suggests that pinolenic acid increases the amount of low-density lipoprotein (LDL) that the liver absorbs and metabolises from the blood.
2. Improve brain function: You must get your required amount of omega-3 fatty acids from your food. Alpha linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three different forms of omega-3 fatty acids. Because they minimise the risk of dementia and depressive symptoms and contribute to a slower rate of cognitive decline, EPA and DHA help to maintain brain health.
3. Raise blood glucose levels: Consuming pine nut extract may help lower fasting blood glucose levels, according to research on animals. Blood sugar levels may be improved by substituting unsaturated fats, like those in pine nuts, for a meal high in carbohydrates. Researchers examined several studies on the impact of tree nut consumption on diabetic indicators in individuals with type 2 diabetes in a review published in 2014.
4. Support a healthy weight: Protein, fibre, and good fats are all present in pine nuts, which helps you feel filled for longer. Despite being heavy in calories, nuts don’t make you gain weight and instead make you feel fuller for longer. Selecting nuts as a snack instead of highly processed meals could perhaps help decrease appetite. Pine nut fatty acids have also been linked to controlling weight.
