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Pine nuts, commonly known as Chilgoza pine, are nutritious and edible nuts that are grown all over the world. In India, these nuts are predominantly cultivated in the drier regions of Himachal Pradesh. In addition to being healthy, pine nuts comprise loads of flavour, finding application in various dishes, such as salads, pastas, and pizzas. Interestingly, pine nuts are a key component in the making of the delicious pesto sauce.
According to nuthealth.org, pine nuts are an excellent source Vitamin E and Vitamin K; they are also rich in essential nutrients, such as copper, potassium, and manganese. Additionally, they are abundant in dietary fibre, which aids in smooth digestion, with every 1 gram of fibre equaling 4% of the requisite daily value intake. Being so rich in nutrients and minerals, pine nuts naturally possess numerous health benefits, including boosting heart and brain health.
Take a look at some of the most important health benefits of pine nuts.
Boost Heart Health
As touched on above, pine nuts are loaded with healthy saturated fatty acids, namely linoleic acid and oleic acid. Per the National Library of Medicine, both of these acids help regulate one’s cholesterol levels, reducing “bad cholesterol,” while increasing “good cholesterol.” In this way, consuming pine nuts daily helps safeguard one against chronic heart-related conditions, such as heart disease and other associated cardiovascular ailments.
Strengthen the Immune System
Like other nuts and dry fruits, pine nuts are rich in antioxidants, some of which include catechin, lutein, and lycopene. Owing to the presence of these antioxidants, pine nuts help ensure the short as well as long-term health of the consumer. Antioxidants also aid in cell protection and regeneration by battling cancer-causing free radicals which contribute to oxidative stress, thus strengthening the immune system.
Support Brain Health
The National Library of Medicine states that pine nuts are naturally occurring abundant sources of Omega-3 fatty acids. These acids are highly crucial to brain health, aiding in the development as well as the recovery of brain cells. There is also believed to be a correlation between Omega-3 fatty acids, enhanced cognitive skills, and blood flow to the brain. Further, the antioxidants found in pine nuts may help lower the risk of brain-related conditions, such as dementia.
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Stabilize Blood Sugar Levels
As already mentioned above, pine nuts are tiny wonder foods that are packed with a wonderful balance of key protein, fats, and fibre. The combination of these bodily essentials may help regulate one’s blood sugar levels. Pine nuts are also rich sources of magnesium, a mineral which is known to enhance insulin’s ability to accept glucose. That’s why pine nuts are recommended to diabetic patients to keep their blood sugar as well as insulin levels stable.
Also Read: Beyond Pesto: 5 Unique Uses Of Pine Nuts
Improve Hair and Skin
Being high in Vitamin E levels, pine nuts boost the growth of thick and luscious hair as well as help clear up skin conditions, such as acne. Therefore, pine nut oil is recommended for people suffering from conditions, such as hair loss or thinning hair. Similarly, people with acne and other skin conditions should also apply pine nut-derived lotions and moisturizers to their skin. Whether consumed orally or applied in the form of an oil or a lotion, pine nuts are effective boosters of hair and skin health.
Image Credits: Freepik
Protect Against Illnesses
According to the National Library of Medicine, pine nuts are imbued with antiviral and antifungal properties, which help protect the body against several infections and viruses, such as the flu. Similarly, when lotions or antiseptic creams derived from pine nuts are applied to the skin, they act as a mosquito repellant, helping shield the body from mosquito-borne diseases, such as malaria, chikungunya, and dengue.
