Pine nuts, also called piñón, pinoli, pignoli, bondoq, or chilgoza, are the edible seeds of pines. According to the Food and Agriculture Organization, only 29 species provide edible nuts, while 20 are traded locally or internationally owing to their seed size being large enough to be worth harvesting; in other pines, the seeds are also edible but are too small to be of notable value as human food. Health benefits include:
SUPRESSES APPETITE
Research shows that pine nuts contain certain fatty acids that might help curb appetite. These fatty acids in pine nuts (especially Korean pine nuts) help release a hormone called cholecystokinin, which is known to suppress appetite.
BOOSTS ENERGY
Certain specific nutrients in pine nuts, like monounsaturated fat, iron, and protein, can help boost energy levels. They also are a great source of magnesium. When magnesium is at low levels in the body, it can cause fatigue.
REDUCED RISK OF HEART DISEASES
The pinolenic acid in pine nuts supports healthy cholesterol and even helps lower the levels of bad cholesterol. The vitamin K in these seeds helps to form blood clots to prevent bleeding after injury while the vitamin E helps produce red blood cells important for oxygen transport.
IMPROVES BRAIN FUNCTION
Research shows that other nutrients in pine nuts, like magnesium, can help treat anxiety, depression, and stress. One study proved that dietary intake of magnesium could help improve the condition of adolescents with depression and anxiety disorders. Higher levels of magnesium can lead to lesser emotional outbursts and other behaviors associated with mood disorders.
BOOSTS IMMUNITY
The manganese and zinc in pine nuts 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.