4. They Are Natural Energizers
Rich in protein and unsaturated fats, pine nuts are a true natural energizer, ideal for athletes and highly recommended for combating stress and fatigue. Furthermore, these oily seeds are also rich in magnesium, excellent for relieving muscle pain, as well as tension and fatigue caused by stress and fatigue.
5. They’re Friends of The Heart (And Cholesterol)
Also due to the quality of their content of “good” fatty acids, pine nuts have been recognized as healthy for the heart and in the prevention of cardiovascular disease, because the content of healthy fatty acids helps prevent deposits in the arteries and has a beneficial effect on cholesterol and triglyceride levels in the blood, reducing the risk of heart disease. Furthermore, pinoleic acid helps lower high blood pressure and reduce blood cholesterol levels by promoting the absorption of “bad” cholesterol by the liver, while vitamin E, a fat-soluble antioxidant, also helps balance cholesterol levels and reduce the risk of cardiovascular disease.
6. They Strengthen the Immune System
The zinc and vitamin E found in pine nuts are essential for the proper functioning of the immune system and for protecting cells from oxidative stress. These two compounds, combined with a good dose of vitamin C, give pine nuts antibacterial, antiviral, and anti-inflammatory effects, as demonstrated by several scientific studies, and are therefore useful for preventing colds, coughs, and seasonal ailments.
7. They Support Bone Health
Pine nuts are rich in vitamin K, phosphorus, magnesium, and calcium, essential micronutrients for strengthening bones, increasing bone mineral density and reducing the risk of fractures. They also contain vitamin D, which is why they are often recommended for those suffering from osteoporosis.
8. They Keep the Brain Healthy
Pine nuts boast a series of components that are very useful for increasing the energy available to the brain and maintaining general good health. This function is mainly due to the presence of pinoleic acid, highly beneficial thanks to its antioxidant properties, the richness of copper and thiamine, both essential for supporting various brain functions (particularly cognitive function and mood), and vitamin E, an important neuroprotective element.
What is The Recommended Daily Dose?
Experts recommend consuming 20-30 grams of pine nuts per day, equivalent to a small handful or about two heaped tablespoons. This amount allows you to benefit from the valuable nutrients of pine nuts without exceeding the calories.
Pine Nuts’ Contraindications
The main contraindication of pine nuts, regardless of any specific allergies, is primarily their high calorie content: they should be consumed in moderation by everyone, but especially by those with weight-loss issues, obesity, or diabetes. Be careful if you have specific digestive issues (gastritis, irritable bowel syndrome), as the high fiber content could trigger the opposite effect and cause intestinal problems, especially if consumed in excess. Pine nuts should also be limited or avoided if you are taking anticoagulant drugs, as the omega-6 fatty acids they contain can interact with these medications. In this case, it’s best to consult your doctor. Finally, pine nuts have a peculiarity: they can trigger cacogeusia in some people, a sort of metallic taste in the mouth, which tends to resolve on its own without any consequences. For this reason, however, it’s best to avoid them while breastfeeding, as this phenomenon can alter the flavor of breast milk.
