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The Nutrition of Pine Nuts

Fitday Editor
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Nuts are widely known to be packed with nutrients that can help maintain a healthy body and mind, but pine nuts in particular seem to be a powerhouse of vitamins, minerals and other compounds that outshine the others. They have been eaten for centuries, and can be used in many recipes.

Although pine nuts have a host of benefits, it is worth pointing out that they are fairly high in saturated fat and calories, containing around 30% and 45% of the recommended daily amount of each respectively.

Appetite Suppressant

It is a little known fact that pine nuts can actively suppress feelings of hunger, thanks to their content of a hormone called cholecystokinin (CCK). To complement this, pine nuts are also a good source of dietary fiber, which gives a feeling of fullness after eating. This long lasting feeling of satiety will make it less likely that snacking between meals will become a problem. A single serving of the nuts can provide around 20% of the recommended daily amount of fiber.

Vitamin K

Not a particularly well known vitamin, this is used by the body for maintaining healthy bones as well as regulating the blood clotting process and helping to improve circulation. It can be of particular benefit to women, as vitamin K has been shown to help alleviate menstrual cramps. A 1-cup serving can contain around 70 mcg, which is 90% of the recommended daily amount.

High in Protein

Of particular benefit to vegetarians, pine nuts are a good source of protein, containing around 1/3 of the required amount every day in just a single serving. Protein is the building block of almost every part of the body, including hair, nails, cartilage, muscles and skin. So a good source of healthy protein is essential for a healthy body.

Full of Minerals

Pine nuts are chock full of minerals that have a host of health benefits. Magnesium is used to help convert food into energy. It also plays an important role in the formation and maintenance of healthy teeth and bones. It is also vital in regulating blood pressure, therefore it can help reduce the chance of heart attacks and strokes. A serving of pine nuts contains around 85% of your daily recommended amount.

Manganese is a mineral that helps metabolize fat and carbohydrates into energy, which has obvious benefits to those who are interested in losing weight. It is also used to regulate blood sugar, which can help ease cravings for sugary foods. One portion of pine nuts contains almost 600% of your recommended daily intake.

So it seems that apart from their high calorie content, pine nuts could offer many health benefits if taken in moderation.They are available at health food stores and supermarkets, and are convenient enough to carry around as a handy snack to nibble on throughout the day.

The diet/nutrition tools that are available on can help you keep track of the vitamins and minerals you consume from pine nuts, and help you reach your health/fitness goals.

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