Pine nuts are edible seeds from certain pine trees, prized for their buttery flavor and soft texture. They are a versatile ingredient used in both savory and sweet dishes, including classic Italian pesto.
- Calories:Â 191
- Protein:Â 3.9 g
- Fat:Â 19 g (mostly healthy polyunsaturated and monounsaturated fats)
- Carbohydrates:Â 3.7 g
- Dietary Fiber:Â 1.1 g
- Magnesium:Â 71 mg
- Iron:Â 1.6 mg
- Zinc:Â 1.8 mg
- Manganese:Â 2.5 mg
- Vitamin E:Â 2.6 mg
- Vitamin K:Â 15.3 mcgÂ
Health benefits
Pine nuts are rich in healthy fats, antioxidants, protein, and essential minerals that offer a range of health benefits.Â
- Weight management:Â The pinolenic acid in pine nuts may act as an appetite suppressant by signaling feelings of fullness to the brain.
- Heart health:Â Healthy fats, particularly monounsaturated and omega-3 fatty acids, can help lower “bad” (LDL) cholesterol and raise “good” (HDL) cholesterol.
- Brain function:Â Nutrients like omega-3s, magnesium, and antioxidants support cognitive function and may improve memory and focus.
- Energy boost:Â Pine nuts are a good source of protein, iron, and magnesium, which can help increase and sustain energy levels.
- Antioxidant and anti-inflammatory properties:Â Antioxidants like Vitamin E help fight free radicals and reduce inflammation.Â
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