Pine nuts

Delicious seeds jam-packed with nutrients.

What are pine nuts?

Pine nuts are actually pine seeds – those tiny things you find inside a pine cone. There are hundreds of different pine tree species across the world but only a few produce pine nuts that are tasty and large enough. All of these species grow in the Northern Hemisphere so pine nuts are, in fact, local.

There’s evidence that pine nuts were eaten across the Mediterranean region by ancient Greeks and Romans – the latter even brought them to England. They were also eaten in China, where they made their way into sweets, and by native people in North America who used them in a variety of ways. In ancient Egypt, pine nuts were considered medicinal and used to treat many illnesses – likely due to the many nutrients they contain.

Pine nut nutrients

A small handful (28 grams) of pine nuts supplies four grams of protein, a gram of fibre, very few carbs but almost 20 grams of fat. About a half of this fat is polyunsaturated – that means the essential omega-6 and omega-3 fats. However, there are only small amounts of omega-3 fats and most of the fat content is made up by an omega-6 fat – pinolenic acid.

Scientists studied how this fat, found only in pine nuts, affects our health and found that it has strong anti-inflammatory effects. Inflammatory conditions such as atherosclerosis (narrowing of the arteries), diabetes and rheumatoid arthritis are characterised by higher levels of inflammatory molecules called cytokines and pinolenic acid actively reduces cytokine release, which makes it potentially useful in the management of these conditions.

On top of that, pinolenic acid may help lower your LDL (bad) cholesterol levels in the blood and prevents cholesterol plaques in the arteries from forming – it means it reduces your risk of heart disease.

Pine nut vitamins and minerals

The tiny seeds are a surprisingly good source of vitamins E and K. Vitamin E is vital for protecting cell membranes from oxidation and damage. As such it helps to keep all our organs functional and is needed for healthy skin and immune system.

Vitamin K plays an important role in healthy blood clotting and is essential for wound healing when we injure ourselves. Our blood needs to start clotting very quickly otherwise we might bleed to death. Another important function of vitamin K is in keeping our bones healthy and strong – it is crucial to bone cell maintenance and bone protein formation.

When it comes to minerals, pine seeds are a rich source of copper, manganese, magnesium, zinc and iron. Copper is essential for healthy blood, nerve function and energy metabolism. It helps iron to get into red blood cells and is crucial for the manufacture of collagen – one of the main proteins in bones, cartilage, tendons and skin.

Magnesium is essential for nerve and muscle function, healthy immune system, metabolism, steady heartbeat and strong bone structure. It is also needed for forming the so-called ‘happy hormones’ in the brain.

Iron is vital for red blood cells and enables them to transport oxygen around the body. Zinc is a key mineral for the immune system, healthy metabolism, eyesight and male reproductive function. Pine nuts are a mineral treasure trove!

Pine nuts and diabetes

Pine nuts are rich in manganese, a mineral needed for healthy sugar metabolism. People who have a plentiful daily intake have a lower risk of type 2 diabetes. Manganese is also vital for healthy bones, skin, cartilage and nervous system, protects our cells and tissues from damage and keeps the immune system strong.

However, you shouldn’t take manganese supplement because you could get too much of the mineral. It’s much better to rely on healthy foods, such as pine nuts, wholegrains, tofu, nuts and seeds, pulses and tea. Just one tablespoon of pine nuts supplies almost a half of your recommended daily intake.

In addition, pine nuts pack some powerful antioxidants that also help to prevent type 2 diabetes and protect your tissues from damage.

Fun fact

Pine nuts were considered an aphrodisiac in several cultures. It’s likely due to their rich mineral content, particularly zinc, which is needed for healthy semen.

Why are pine nuts so expensive?

It can take as many as 25 years for pine trees to start producing nuts worth harvesting and then many more years for the trees to reach peak production. Pine nuts have to be first extracted from pine cones and then from the inner shell so both harvesting and processing of pine nuts are lengthy and laborious and that’s why a tiny pack costs so much.

However, we don’t need to eat them in large amounts to reap their health benefits.

Unusual reaction

There’s a rare taste disorder called pine mouth syndrome, which is a temporary condition characterised by a metallic or bitter taste in your mouth after eating pine nuts. It is uncommon and not life- threatening (unlike allergy). The symptoms may not begin immediately – they usually start within 48 hours of consumption and can last as long as two weeks. It is not known yet what causes it.

How to use pine nuts?

Pine nuts are a nutritious snack or topping and can be eaten raw or roasted. Try adding them to salads, sprinkle them on top of risotto, pasta or hummus, or blend them into pesto together with other nuts. Even simple toast is better with some pine nuts on top.

If you prefer sweet taste, you can use pine nuts in your home-made flapjacks, trail mix or muesli, sprinkle them on cupcakes or pancakes, or add some into biscuit dough. Yet, the best way to enjoy them may be to simply eat them on their own.