Pine nuts are actually seeds, the edible seeds of the pine tree, also known as piñon seeds. Though every pine tree makes seeds, only certain varieties produce those large and tasty enough to eat. Pine nuts have been around for thousands of years and today are a key ingredient in pesto sauce, a pounded sauce composed of basil, pine nuts, garlic and olive oil. Pine nuts are high in fat but most of their fat comes from heart-healthy unsaturated fat. In addition, they are rich in several vitamins and minerals.
Vitamin-Rich
Shelled pine nuts, or pignolias, are particularly rich in two fat-soluble vitamins, essential for health in small quantities. A 1 oz. serving provides 2.6 mg of vitamin E, meeting 13 percent of the Recommended Daily Value or DV and 15.1 mcg of vitamin K, meeting 19 percent of the DV. Vitamin E is an antioxidant nutrient that helps protect the body's cells from damage and enhances immune system function. While your body, specifically, your large intestine, makes some vitamin K it is still an essential nutrient. Vitamin K is important for proper blood clotting as well as bone health.
Minerals
Pine nuts boast an impressive mineral content, like most nuts and seeds. A 1 oz. serving meets 12 percent of the DV for zinc, 16 percent for phosphorus, 18 percent for magnesium, 19 percent for copper and over 120 percent for manganese. Phosphorus and magnesium are major minerals important for healthy, strong bones and energy metabolism. Phosphorus is a key component of cells and magnesium helps regulate blood pressure. Zinc, copper and manganese are trace minerals. Zinc is a component of insulin and many enzymes in the body. It is also essential for wound healing. Copper is needed for proper absorption of iron, another trace mineral, as well as protein metabolism while manganese is involved in the metabolism of protein, carbohydrates, fats and cholesterol.
Heart Health
According to the U.S. Department of Agriculture National Agricultural Library database, a 1-oz. serving of pine nuts provides 160 calories, 7 g of protein, 4 g of carbohydrates, 14 g of fat but only 2 g of saturated fat. The rest of the fat in pine nuts comes from a blend of mono- and poly-unsaturated fats, which, when included as part of an overall healthy diet, offer health benefits. According to results of the Optimal Macronutrient Intake Trial to Prevent Heart Disease study published in November 2005 in the "Journal of the American Medical Association," a diet rich in unsaturated fat, particularly monounsaturated fat, offers cardiovascular benefits.
Researchers placed 164 men and women on three different diets for 41 days each to compare cardiovascular benefits. One diet emphasized carbohydrates, another emphasized protein, and the third monounsaturated fat. All three diets improved cholesterol levels, lowered blood pressure and reduced risk of heart disease by 16 to 21 percent. However, the protein and monounsaturated fat-rich diets were more effective than the carbohydrate-rich diet. When the calories from saturated fat were replaced with monounsaturated fat, participants enjoyed lower blood pressure and triglyceride levels than the carbohydrate diet, as well as higher HDL or "good" cholesterol levels.
References
- Epicurean: Pine Nuts - The Popularity of Pignoli
- U.S. Department of Agriculture National Agricultural Library: Nutritive Value of Foods
- Mayo Clinic: Nutrition and Healthy Eating: What does Percent Daily Value mean on food labels?
- "Journal of the American Medical Association"; Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial; LJ Appel et al.; Nov 2005
- Life Research Universal: Vitamin and Mineral Functions
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