9 Health Benefits of Pine Nuts


Pine nuts are highly rich in Vitamin E, Iron, Potassium, Copper and Zinc. Health benefits of Pine nuts includes improving brain function, prevents anemia, reduce cholesterol level and Pine nuts also good for skin.

June 2, 2018

Pine Nuts are a one of the delicious nuts cultivated many regions throughout the world with numerous health advantages. The scientific name of Pine Nuts is Pinus sibirica. It belongs to the Genus: Pinus, family: Pinaceae. It is believed that this Edible seed is native to the Siberia and Canada, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Pine Nuts it has lots of health benefits. Among that some of the health benefits of Pine Nuts include preventing the Risk of Cancer, improves Digestive Health, reduces Blood Pressure, improves Brain Health, prevents the Risk of Anemia, improves Eyesight, contain Antioxidant Properties, improves Bone Health and improves skin health.

Nutritional Value of Pine Nuts:

Pine Nuts contain lots of Vitamin, Minerals and other components. Some of the vitamins Pine Nuts has Vitamin Avitamin C Vitamin E, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin.  Pine Nuts also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Pine Nuts also contain minerals such as calciummagnesiumironzinc, protein, copper and Manganese. The best part of the Pine Nuts is, it contains zero cholesterol.  Pine Nuts also contain some of the photo-nutrients, such as Carotene, Crypto-xanthin¸ and Lutein-zeaxanthin.

Pine Nuts Prevents the Risk of Cancer:

Pine Nuts are highly rich in various types of antioxidant like, vitamin A, vitamin C , Vitamin E and Beta-carotene. All these antioxidants are very beneficial in preventing the risk of various types of cancer because it helps in fighting against free radicals and neutralized them, so that they should not do any oxidative damaged to our healthy cells and these free radicals are the main cause of various types of cancer. Different studies have been proven that consumption of Pine Nuts on a regular basis can reduce the risk of various types of cancer, such as prostate cancer, breast cancer, colon cancer and ovarian cancer.

Pine Nuts Improves Digestive Health:

Due to the high amount of dietary fiber found in Pine Nuts, it is very beneficial for our digestive health and it also helps to prevent various types of digestive issues. Consumption of fiber rich foods, such as Pine Nuts helps to promote proper bowel movement and provide smooth passage for food through the digestive tract. Fiber also helps in adding bulk to our stomach that ensure the proper elimination of waste from our body in time, thus prevent the risk of various types of digestion related problem, such as constipation, gas, etc.

Pine Nuts Reduces Blood Pressure:

Pine Nuts are highly rich in potassium content, which acts as a vasodilator, it mean, potassium helps to reduce the strain from the blood vessels and provide smooth passage of blood through the arteries. Different studies have been proven that consumption of potassium rich food, such as Pine Nuts on a regular basis can reduce the blood pressure and prevent various types of disease, such as hypertension.

Pine Nuts Improves Brain Health:

Due to the high amount of Iron present in Pine Nuts; this is one of the important mineral in our brain that promotes brain function and it also helps to improve the memory. Iron helps to promote the supply of oxygenated blood and other nutrition to the brain, which helps to improve the brain function and improve the memory. Apart from this Pine Nuts contain omega 3 fatty acids, which is also very beneficial for our brain function.

Pine Nuts Prevents the Risk of Anemia:

Due to the high amount of iron found in Pine Nuts, it is very beneficial in reducing the risk of anemia because anemia is a disease of iron deficiency in our body so consuming iron rich food, such as Pine Nuts on a regular basis can help to fulfill our daily iron requirement and improve the iron level in the blood that helps to prevent the risk of anemia.

Pine Nuts Improves Eyesight:

Pine Nuts are highly rich in Vitamin A and beta-carotene, which is very beneficial for our eye health and is also helping to prevent the retina damage. Different studies have been proven that consumption of vitamin A rich food such as Pine Nuts can improve the eyesight and prevent various types of eye related issues such as macular degeneration and cataract because it has antioxidant properties.

Pine Nuts Increase Metabolic Activity:

Pine Nuts are highly rich in various kinds of B-family vitamins such as niacin, thiamin, riboflavin, and vitamin b12 which is very useful for our metabolic system. All these vitamins are very useful to regulate the enzymatic process in our body so that our overall system will work properly. Thiamin presence in Pine Nuts helps our body cells to convert carbohydrate into energy. So to improve our metabolic activity we should consume Pine Nuts on a regular basis.

Pine Nuts Improves Bone Health:

Pine Nuts are highly rich in calcium, it is very good for our bone to keep is stronger and healthier. Calcium is an important mineral for our bones because it helps to increase the bone density so that it will be strong also in old age. Deficiency of calcium in our body will be the reason of osteoporosis disease. So it will recommend that to keep our bone strong and healthy we should consume Pine Nuts on a regular basis in our daily diet. 

Pine Nuts Improves Cardiovascular Health:

Pine Nuts are highly rich in monounsaturated fatty acids like oleic acid, pinolenic acid and dietary fiber, which is very good for our Heart and also helps to prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Different studies have been proven that consumption of Pine Nuts can reduce the bad cholesterol level of our body, such as LDL cholesterol, it is the main cause of various types of cardiovascular disease and consumption of Pine Nuts also helps to increase good cholesterol levels of our body, such as HDL cholesterol, HDL cholesterol support our cardiovascular system, thus control the cholesterol level in our body.

Health Benefits of Pine Nuts

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Nutritional Facts Of Nuts, pine nuts, dried


Nutrient Unit Value per 100 g
Waterg2.28
Energykcal673
Proteing13.69
Total lipid (fat)g68.37
Carbohydrate, by differenceg13.08
Fiber, total dietaryg3.7
Sugars, totalg3.59
Calcium, Camg16
Iron, Femg5.53
Magnesium, Mgmg251
Phosphorus, Pmg575
Potassium, Kmg597
Sodium, Namg2
Zinc, Znmg6.45
Vitamin C, total ascorbic acidmg0.8
Thiaminmg0.364
Riboflavinmg0.227
Niacinmg4.387
Vitamin B-6mg0.094
Folate, DFEµg34
Vitamin B-12µg0.00
Vitamin A, RAEµg1
Vitamin A, IUIU29
Vitamin E (alpha-tocopherol)mg9.33
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg53.9
Fatty acids, total saturatedg4.899
Fatty acids, total monounsaturatedg18.764
Fatty acids, total polyunsaturatedg34.071
Cholesterolmg0
Caffeinemg0