Nutrition in fruits Benefits of plants

Nutrients in Pine nuts-Also 11 Health benefits

Written by Dr. Shaun Murphy

Hey viewer you are going to read about Nutrients in Pine nuts and also it’s benefits. unless you are allergic it’s hard to think of any reason a person wouldn’t go nuts for nuts and pine nuts.


Let me tell you are no exception cultivated for over thousands of years. These nuts in particular have more than just a delicious flavor to offer to you. Keep reading until the end to find out 11 wonderful health benefits of pine nuts.

Nutrition in 100 g PINE NUTS

  • Total Fat 68 g
  • Saturated fat 4.9 g
  • Polyunsaturated fat 34 g
  • Monounsaturated fat 19 g
  • Cholesterol 0 mg
  • Sodium 2 mg
  • Potassium 597 mg
  • Total Carbohydrate 13 g
  • Dietary fiber 3.7 g
  • Sugar 3.6 g
  • Protein 14 g


1.Improves eye health

Pine nuts contain beta carotene and antioxidants, which are very beneficial for the health of the eyes. lutein and pine nuts helps  the eyes to filter UV light, preventing macular damage. It also prevents our eyesight from deteriorating with age.1..Improves eye health

2.Weight loss

Eating a handful of pine nuts can help in weight management. A study has found that swapping healthy unsaturated fats for saturated fats can help you to lose weight without reducing your calorie intake. Pine nuts are very effective in suppressing appetite. Penolenic acid stimulates (cholecystokinin), a hormone that signals the brain that the stomach is full. This curbs the appetite keeping you full fora longer time. pine nuts can decrease food intake by 37%

People also read : Nutrition in blueberries-also it’s 13 proven health Benefits

3.keep your bones strong

When most people think of bone health, they usually think of calcium. While calcium is an important factor for strong bones, there’s another vital nutrient that’s often overlooked vitamin K. It’s essential for regulating where your calcium deposits used in your body the vitamin is especially important for elderly people who are vulnerable to bone fractures as it turns out, pine nuts, along with cashews, are the only tree nuts with significant levels of vitamin K.

4.Benefits diabetics

According to research eating pine nuts every day can help control type-2 diabetes. The seeds also prevent related complications like vision issues and stroke. Type 2 diabetes patients, who had pine nuts every day showed improved glucose control and reduction in bad cholesterol levels. More interestingly pine nuts have benefits for both glucose control and blood lipids. They can also be used to increase the intake of vegetable oils and protein in type-2 diabetes patients. This is important since these two components are vital to improve the symptoms of the disease without leading to weight gain.

5.Skin health

Vitamin E and pine nuts is required for maintaining the integrity of the cell membranes. It also protects the skin from the harmful UV rays. The emollient properties of pine nut oil keep the skin well moisturized.

6.Cut cancer risk

The cancer health benefits of pine nuts can be attributed to their magnesium content. This mineral has been linked to a lower risk of various types of cancer. One study shows that a decrease in serum magnesium by 100 milligrams per day can increase the risk of pancreatic cancer risk by 24%. Therefore increasing your blood magnesium levels may help to lower such risk.


Pine nuts are extremely high in antioxidants. These antioxidants kill free radicals that encourage the development of cancer and other types of diseases. It also helps the body develop resistance against infectious agents and viruses. Pine nut is also known for its ability to slowdown the aging process due to its high antioxidant content.

8.Boost immunity

The manganese and zinc and pine nuts can do a great job at boosting immune health. While the former helps maintain the body’s hormonal balance and strength of connective tissue. The latter boosts immunity and aids wound healing.


Pine nuts are an excellent option for evening snacking. It contains protein that provides an instant source of energy. It also helps to repair and build the muscle tissues. Protein is a slow burning fuel that provides along-lasting energy boost which does not result in burnout. It also helps to improve the body’s use of oxygen, Increase the energy levels

10.Improves cardiovascular health

Pine nuts are rich in monounsaturated fats that help to lower cholesterol in the blood. Regular consumption of pine nuts increases good cholesterol and reduces bad cholesterol in the body. Oleic acid in pine nuts helps the liver to remove triglycerides from the body. It also favours a healthy blood lipid profile, Preventing coronary artery diseases and strokes.

11. Reduce the risk of heart disease

Nuts in general are always considered good for the heart. Studies have shown that nut consumption can cut the risk of sudden death by heart attack. Mono unsaturated fats, vitamins E and K, magnesium, and manganese form a synergistic blend to prevent cardiovascular disease.


About the author

Dr. Shaun Murphy