by M. Lee

Created on: June 14, 2010

Health Benefits of Pine Nuts

The pine nut is a popular ingredient in many recipes from cookies to pasta dishes to salads.  But how much do you actually know about these tasty little seeds?  First of all, did you know that the pine nut really does come from the pine tree itself?  Pine nuts are, in fact, the edible seeds found within the pine cone.  And they are incredibly good for you.  Here’s a little more information the pine nut – where it comes from and how it can benefit your health.

Pine Nut Origins

All pine trees produce both male and female pine cones, but the nuts are found only in fertilized female cones.  Harvesting pine nuts is quite labor-intensive.  Each pine cone needs to be heated to dislodge the individual nuts.  Usually, about 100 seeds come from each pine cone.  The labor that goes into harvesting them usually accounts for their more expensive price tag at the market. 

The most common sources of pine nuts include the Mediterranean stone pine, also known as the Pinus pin, followed by the Pinus cembroides and Pinus edulis, the Mexican nut pine and a southwestern U.S. pine tree, respectively.  Of course, pine trees from all over the world also produce the pine nuts we eat.

Although pine nuts have become a relatively recent food trend, they have been around for centuries.  The ancient Greeks used them as aphrodisiacs and preserved them in honey.  The Navajo and Hopi tribes ate them dried or mixed into porridge for protein.  Today, they are frequently added to pesto, fish recipes, and salads.

Packed with Nutrients

First of all, pine nuts are the only natural source of pinolenic acid.  This acid stimulates hormones and can suppress appetite, which means that if you’re trying to eat less, pine nuts are a healthy way to reduce your hunger.  Pine nuts are also rich in oleic acid, which is a monounsaturated fat.  Oleic acid helps the liver remove harmful triglycerides from the body, which in turn helps protect the heart.

For every 100 grams of pine nuts there are about 31 grams of protein.  This is the highest of any seed.  These little guys are also packed with about 3 mg of iron per every ounce.  We need iron to keep our blood healthy – it is a key component of hemoglobin which is responsible for transporting oxygen in the blood.  To top it off, pine nuts are also rich in magnesium, which can help prevent muscle cramps,

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