Pine nuts are the edible seeds from different pine trees and can offer several nutritional and health benefits to your diet, notes James Beckerman in his book, "The Flex Diet: Design-Your-Own Weight Loss Plan." Pine nuts can be added to pasta, salad and soup recipes and supply a wide range of nutrients you need for optimal health.
Pinolenic Acid
If you are trying to lose weight and have difficulty eating foods that suppress your appetite by keeping you full, adding pine nuts may help you reach your goal. Beckerman reports that pine nuts contain a fatty acid called pinolenic acid, which encourages your body to produce two chemicals that help you eat less by suppressing your appetite. Eating a handful or so of pine nuts each day may help curb your hunger so you are able to eat less and shed excess pounds, which will improve many aspects of your health.
Protein
Your body needs plenty of protein so your muscular and skeletal systems can work together to enable you to move freely. Diane Onstad notes in her book, "Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers and Lovers of Natural Foods," that pine nuts have one of the highest amounts of protein of any nut. Adding pine nuts to your diet may boost your energy by fueling your body with the protein it needs to function well.
Fiber
Pine nuts are a notable source of fiber, which is important for keeping your entire body healthy, as well as for preventing illness and disease. Jonny Bowden and Jeannette Bessinger note in their book, "The 150 Healthiest 15-Minute Recipes on Earth," that pine nuts can be easily incorporated into a tossed salad to increase your fiber intake. A diet that includes sufficient amounts of fiber can help prevent constipation and other digestive disorders, as well as cancer, diabetes and cardiovascular problems.
Unsaturated Fats
Saturated fats should be limited in your diet because they can lead to clogged arteries, high cholesterol, increased blood pressure and heart attack. Pine nuts are a good source of unsaturated fats, which can have the opposite effect by keeping your heart working properly and reducing your risk of illness and disease. If you get most of your fat grams from unsaturated fats, your overall health will improve and you will decrease your chances of developing heart disease, cancer and diabetes. Just 1 ounce a day seems to have many protective benefits.
References
- "The Flex Diet: Design-Your-Own Weight Loss Plan"; James Beckerman; 2010
- "Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers and Lovers of Natural Foods"; Diane Onstad; 2004
- "The 150 Healthiest 15-Minute Recipes on Earth"; Jonny Bowden and Jeannette Bessinger; 2010
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