Pine nuts and health benefits

The pine nuts are the seeds of the pine trees, in particular the variety most used for the cultivation and harvest of pine nuts is the Pinus Pinea, commonly called domestic pine and Swiss stone pine.

In the scales of the pine cones of these evergreen trees are found wrapped in a shell called strobilo, the pine nuts.

With the collection of 100 pine cones we get approximately 5 kg of shelled pine nuts . Pine cones are usually harvested between October and April and then left to dry in the sun. In spring the real harvest and cleaning of the pine nuts takes place.

The pine nuts are then shelled and sold packaged for use in the kitchen for various sweet and savory recipes .

The pine nuts in Europe but also in Asia, Africa and North America have been used for hundreds of years and the traditional recipes of the various countries see their use as for example in Italy in pesto alla genovese or in the sweet castagnaccio.

In addition to their use in the kitchen to enrich dishes, sauces, salads, desserts and fruit salads, pine nuts are an important source of nutrients for the health of our body.

Properties of pine nuts

The pine nuts are a rich and very caloric alimino, in fact 100 grams of pine nuts bring between 670 and 900 kilocalories .

In addition to being a very caloric food, pine nuts are also rich in proteins, around 30%, which are found in the form of amino acids, among these we find arginine, aspartic acid, lysine and gluttamic acid.

In reality the major percentage in pine nuts is given by the lipid part which sees essential fatty acids present above all in omega 3.

The sweet taste of pine nuts is an indication of the presence of carbohydrates, around 18%, and sugars, around 3.5%.

The pine nuts are also rich in:

> vitamins : E, K and those of group B;

> mineral salts : such as magnesium, calcium, phosphorus, sodium, potassium, iron, copper and zinc;

> vegetable dietary fiber, around 4.5%.

Pine nuts are oil seeds also known as 'nuts with shell', this group of foods is important for the regulation of cholesterol levels in the blood and for the protection of the cardiovascular system.

Benefits of pine nuts

It is the presence of linoleic acid (omega 3) that allows the pine nuts to control cholesterol levels in the blood and help rebalance in the case of high cholesterol.

Pine nuts are also indicated to help dilate the blood vessel walls of both veins and arteries, this property is useful in case of hypertension or for the prevention of heart attacks.

The richness of vitamins and lutein makes the pine nuts excellent natural antioxidants, counteracting the action of free radicals, responsible for cellular aging in our body.

A charge of energy

Pine nuts are an energizing food and, as we have said, rich in nutrients for these reasons, they are excellent for giving a boost during the day, perfect therefore in case of tiredness, intense sporting activity or simply for those who need concentration for the study.

Furthermore, the large reserve of mineral salts sees them suggested as mineralizing after a period of asthenia and convalescence.

Pine nuts are also recommended for pregnant and lactating women, for the most frail children and adolescents, precisely because they provide good amounts of all nutrients.

Obviously, being very caloric, we must not overdo the intake of pine nuts, in fact 20 g per day are sufficient.

Stomach, intestine and cramps

Pine nuts help intestinal regularity and are very useful in case of constipation . In fact, thanks to the presence of vegetable dietary fibers, they facilitate transit and bowel movement, allowing for better stool evacuation.

The vitamin K they contain helps to improve blood circulation by reducing the pains of the menstrual cycle, while magnesium alleviates muscle cramps.

Magnesium as we know also helps against tiredness, fatigue and stress in general.