Overview

Pine nuts are the edible seeds that are found in the pine cones that grow on certain varieties of pine trees. Pine nuts are rich in monounsaturated fats and vitamin E, and have been consumed by humans since the Paleolithic period. These buttery nuts are most commonly used to make pesto sauce in Italian cooking Pine nuts are sourced from pine trees around the world. There are about 20 varieties of pine trees with seeds large enough to harvest.

Benefits

Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance.

Pine nuts offer a good balance of protein, fats, and fiber to keep blood sugar levels stable. Along with this favorable macronutrient profile, pine nuts have beneficial micronutrients for diabetes management as well.

Pine nuts provide several cardiovascular benefits that may help prevent heart attacks and stroke. Consuming three servings or more of pine nuts or tree nuts per week (compared to none) lowers the risk of heart failure and atrial fibrillation.

pine nuts improve circulation for heart health, they also supply essential nutrients to the brain, helping to prevent cognitive issues like Alzheimer’s, Parkinson’s disease, and age-related dementia.

How To Consume

• Blend pine nuts with cheese, garlic, basil, cheese, and olive oil to make a pesto
• Sprinkle onto yogurt with fruit and other nuts to create a delicious parfait
• Add raw or roasted pine nuts to salads or pasta dishes
• Blend pine nuts into a homemade hummus
• Add them to vegetable side dishes such as roasted cauliflower, or green beans
• Mix pine nuts into grain side dishes such as quinoa or rice
• Top your pizza with pine nuts for an added crunch

Storage Instructions

Raw pine nuts should be consumed within a couple of months because the unsaturated fats tend to go rancid quickly. Store pine nuts in the refrigerator or freezer to prolong their shelf life.

If pine nuts start to smell rancid or look moldy, throw them away. You can also roast raw pine nuts or purchase roasted pine nuts; these will last longer than raw pine nuts.

Nutrition Facts