7 Benefits of eating pine nuts

Pine nuts
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Pine nuts or piñón are edible nuts that belong to Pinaceae and the genus Pinus family. About 20 species of pine trees produce edible pine nuts. These edible, soft, sweet nuts are known for their mind-blowing taste and are used in making several tempting food items such as pestos, salads, coffee, and desserts around the world.

Pine nuts

Apart from their taste, these seeds are rich in nutrients, including iron, manganese, magnesium, zinc, vitamin E, potassium, calcium, selenium, vitamin A, vitamin C, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, choline, betaine and vitamin K which help in curing diseases related to vision, heart-related diseases, boosting energy levels helps in maintaining weight stability, lowers bad cholesterol, and promoting bone strength and what not.

As these seeds are mind-blowing in taste and rich in amazing nutrients, one should add pine nuts to their diet. Here are the 7 elaborated benefits of having Pine nuts that you need to know:

Helps in keeping skin healthy

good skin

Gorgeous and glowing skin can turn heads anywhere. Healthy and glowing skin is a dream for many. Having pine nuts can make that dream come true. Rich in antioxidants like vitamin E and anti-aging properties, pine seeds help in keeping your skin acne, blemish-free, healthy, and young in appearance by protecting the cells from the damage caused by free radicals. Also, it helps in moisturizing the skin naturally.

Helps in promoting heart health

Heart's health

Several nutrients are considered to be a perfect remedy to promote heart health and terminate several deadly diseases. Pine nuts are rich in monounsaturated fat, manganese, magnesium, vitamin E, Omega-3 fatty acids, and vitamin K, nutrients that help in promoting heart health by raising HDL or good cholesterol levels and lowering LDL or “bad” cholesterol levels and by reducing the blood clotting. Also, Vitamin E helps the body produce red blood cells.

Helps in managing diabetes


Diabetes can cause many deadly diseases such as strokes and heart attacks and can cause disruptions in daily routine as it makes an individual lethargic. It is very important to keep a check on blood sugar levels and eat food items that do not lead to an increase in blood sugar levels. Pine nuts contain magnesium, a balance of fats, fiber, and protein which helps in improving insulin’s ability to uptake glucose which eventually helps in regulating blood sugar levels.

Helps in improving eyesight

Improved eye sight

A 20/20 vision is an asset for an individual and leads to the smooth functioning of daily activities. However, weak eyesight may lead to several difficulties. Muscles of the eye weaken with age, and also, if you spend most of your time in front of the screen, the muscles of your eyes can weaken, which may further lead to poor vision. Pine nuts carotenoid lutein, a nutrient that helps in promoting eye health by fighting against the damage caused by free radicals of sun exposure, blue light, poor diet, and much more.

Helps in weight loss

Weight Loss

A healthy weight means a healthy and fit body which also leads to healthy mental health. It is very important to have normal weight as excessive weight, or low weight can lead to hormonal imbalance and whatnot. Pine nuts contain pinolenic acid, fats, fiber, and protein which promote a feeling of satiety, leading to low-calorie intake, which eventually leads to weight management.

Helps in promoting the brain’s health

Brain health

A sharp, intelligent mind helps is an asset and is always appreciated everywhere. Omega-3 fatty acid is considered the perfect remedy for sharpening and promoting the brain’s health. Pine nuts are rich in omega-3 fatty acids, which help in building and repairing cells in the brain and also protect the brain from harmful attacks of free radicals. Also, pine nuts help in the proper functioning of the brain as antioxidants present in pine nuts help in lowering the cellular stress and inflammation in the brain.

Helps in fighting against cancer


Abnormal cell growth that has the potential to invade or spread to other parts of the body causes cancer, the most deadly disease ever. However, some nutrients can help in controlling and even terminating the growth of cancer cells. Pine nuts contain magnesium which helps in lowering the risk of certain cancers like pancreatic cancer and colorectal cancer.

Mentioned above are the 7 elaborated benefits of having pine nuts. However, it is always advised to seek professional help before adding anything to your diet.