In recent years, pine nuts have become more and more popular snacks, especially during Tet because of their delicious taste and health benefits.
Uses of pine nuts
The nutritional value of pine nuts
Pine nuts contain high levels of active plant substances.
Pine nuts contain 51.3% fatty acids including stearic acid (1.2%), oleic acid (2.3%), pinolenic acid (19%), linoleic acid ( 2.8%). It also contains 8.7% water, 13.6% protein, 0.9% fiber, and 3% minerals and ash. Pine nuts contain high levels of active plant substances such as catechins, neutrons, carotenoids, gallocatechins, lycopenes and tocopherols. Pine nuts are one of the richest sources of manganese along with other minerals like potassium, calcium, zinc, iron, and selenium.
The benefits of pine nuts
1. Control diabetes
Diabetes is primarily linked to increased oxidative stress in the body. One study has shown that consuming pine nuts can improve insulin resistance and lower fasting blood sugar by reducing oxidative damage to the liver. Pine nuts can be used as a potential therapeutic food in the prevention and management of hyperglycemia.
Pine nuts can be used as a food to prevent high blood sugar.
2. Prevent heart disease
Impaired function of blood vessels is associated with an increased risk of heart disease. According to a study, nuts like pine nuts can improve blood vessel function and reduce the risk of cardiovascular diseases like coronary heart disease. The reason is that these nuts are rich in folic acid, magnesium, vitamin E, arginine, potassium as well as polyphenols and healthy fats (monounsaturated and polyunsaturated fats).
3. Helps in weight loss
A study has shown that ellagic acid, a natural polyphenol found in nuts, is effective in reducing obesity and related complications such as insulin resistance, fatty liver disease and type 2 diabetes. is also rich in ellagic acid, so eating this nut can help reduce fat tissue and effectively control obesity.
4. Has the ability to fight cancer
The polyphenols in pine nuts have great anticancer abilities and can help prevent cell division, which is the main cause of cancer. According to a study, the polyphenols in pine nuts may help reduce the risk of prostate cancer, lung cancer and other types of cancer by inducing cell death by the cancer cell elimination program and to maintain balance in the body. In addition, the selenium in nuts also helps reduce the risk of cancer.
5. Reduce aging
Aging is a major risk factor for chronic disease, primarily due to chronic inflammation and oxidative damage. Since pine nuts contain many antioxidant compounds, they can help improve endothelial function and decrease biological markers of inflammation, thereby positively reducing aging factors and associated cognitive impairment.
6. May reduce the risk of allergies in children
Allergies to hard nuts are the most common food allergy in children. According to a study, non-allergic pregnant women who eat a lot of nuts may help reduce the risk of nut allergies in children. Eating pine nuts is effective in reducing nut allergies at the genetic level. However, more research in this area is needed.
Some studies also show that pine nuts are a good alternative for people with allergies to wheat because they are gluten free.
Eating pine nuts is effective in reducing nut allergies at the genetic level.
7. Strengthen immunity
The high content of minerals like manganese, potassium, calcium, zinc, iron, and selenium in pine nuts can effectively help boost immunity. They help improve immune functions by increasing the number of white blood cells, helping to fight pathogens and boosting immunity.
Frequently Asked Questions
1. Why are pine nuts so expensive? Pine nuts are slow growing trees because they take around 18 to 36 months to mature. Moreover, after being harvested, pine cones are mainly crushed to separate the seeds and then dried in the sun for about 20 days. This shows that the production of pine nuts takes time, which explains the high cost of the market
2. Are pine nuts good? Yes, pine nuts are incredibly nutritious with little to no side effects. They are widely consumed for their effectiveness against diseases such as diabetes, cancer, and cardiovascular disease.
3. Are pine nuts dangerous? Pine nuts have very few side effects. They can cause nut allergy in some people, and breastfeeding women are often advised to limit their intake of nuts. In addition, some pine nut supplements can make seizures worse in people with epilepsy.