Crunchy but buttery in texture, pleasantly sweet and savory pine nuts are the small edible seeds (kernels) of the female cones on a pine tree. Pine kernels are, in fact, an excellent source of plant-derived nutrients, essential minerals, vitamins, and "heart-friendly" monounsaturated fatty acids that greatly support health by lowering levels of bad cholesterol in the blood.
Botanically, pines belong to the family of Pinaceae, in the genus: Pinus. Some common names are pinon nuts, pignoli, cedar nuts, chilgoza, pinyon pinnate, etc.
Pine trees are found mainly in the cold and taiga forests of the Northern Hemisphere, especially in Siberia and Canada.
10 Heath Benefits of eating Pine Nuts (Chilgoza)
1. Reduces the Risk of Heart Disease
Pine nuts contain pinolenic acid, which helps support healthy cholesterol, including lowering levels of bad cholesterol in the blood.
Pine nuts contain high levels of monosaturated fat, magnesium and vitamin E, which help reduce low-density lipoprotein (LDL) cholesterol levels.
Heart disease has become a worldwide, growing epidemic. In developed countries, heart disease remains the leading cause of death and the largest cause of disease burden in developing countries. In 2001, there were 7.3 million cases of heart disease deaths.
Today, more and more people are opting for healthier options to reduce and even prevent heart disease as well as avoid being part of the morbidity statistics! And, pine nuts top the list of healthy options!!
2. Helps in the Management of Diabetes
Research has proven that daily consumption of nuts helps to control type 2 diabetes and prevent complications. Additionally, vision problems and stroke are related complications of people with diabetes, but can be successfully controlled with the consumption of pine nuts.
Consuming adequate amounts of pine nuts every day has been shown to improve glucose control and reduce bad cholesterol levels. In addition, pine nuts and other tree nuts benefit both glucose control and blood lipids.
Increasing intake of vegetable oils and protein in type 2 diabetes is also another benefit of pine nuts in managing symptoms of diabetes without causing excessive weight gain.
3. The Risk of cancer is significantly reduced
Since pine nuts contain substantial levels of magnesium, a mineral linked to a lower risk of various types of cancer, snacking on pine nuts will be of great benefit!
Various studies conducted have resulted in consistent nut consumption reducing the risk of cancer. One particular study showed that reducing serum magnesium by 100 mg per day increased the risk of pancreatic cancer by 24%. Therefore, magnesium levels in the blood should be increased to reduce the risk of cancer.
Increasing your intake of pine nuts is more than just the side effects associated with cancer risk!
4. Enhance Brain Health
Making smart lifestyle choices is one of the best ways to promote brain health. Avoiding nicotine and alcohol and following a healthy diet, which includes pine nuts, can prevent aging or deterioration of the brain.
Iron, found in pine nuts, is essential for brain health as it stores and transports oxygen in the blood. This is definitely a great reason to include more pine nuts in your diet immediately.
A dietary intake of magnesium, which is also prevalent in pine nuts, was shown as part of research conducted to help improve depression and anxiety disorders in adolescents.
5. Emprove Bone heath
Nevertheless, pine nuts are proving to be an essential part of a healthy diet. Pine nuts are also a rich source of vitamin K, which is essential for strong bones.
Vitamin K is essential for regulating where in your body your calcium deposits are used and therefore increases bone mineral density and reduces fracture rates.
Vitamin K deficiency has been linked to the use of cholesterol-lowering medications. Pine nuts have been associated with cholesterol-lowering abilities.
Therefore, daily intake of pine nuts may negate the need to prescribe cholesterol-lowering medication and provide you with the required daily intake of vitamin K.
6. Keeps Eyes Healthy
Consuming pine nuts also helps in improving eyesight. Protecting the eyes from macular degeneration and glaucoma are the direct benefits of consumption of pine nuts.
This luxurious nut contains carotenoids, lutein and zeaxanthin, in particular, plant pigments with incredible antioxidant properties that help improve vision.
Your body is able to use about 600 carotenoids; However, lutein and zeaxanthin are the only two carotenoids that are transported to the eyes.
These dietary carotenoids protect the millions of photoreceptor cells found in a small area of the central retina that filter harmful UV rays and fight free radicals for sharper vision.
7. Reduce Inflammation and Signs of Aging
Inflammation has been directly linked to aging and is referred to by scientists as 'inflammation' that contributes to adverse health outcomes.
Pine nuts contain polyphenols, which are powerful phytochemicals that act as direct and indirect antioxidants that reduce the inflammatory response by the body.
This powerful phytochemical composition of pine nuts along with their anti-inflammatory properties fights inflammation in the body and hence, specifically slows down the signs of ageing.
8. Improving Energy Levels
Pine nuts contain high levels of magnesium which is known to increase oxygen uptake and burn more calories, in turn, increasing energy levels.
People underestimate the important role of magnesium as it carries oxygen to the cells of the human body.
In addition, adenosine triphosphate (ATP) is the source of producing all energy in the body. Oxygen delivery and energy production are not possible without the presence of magnesium.
If you are feeling weak and suffering from extreme tiredness, it is possible that what you are experiencing is related to low magnesium levels and what better way to boost your energy than by adding some pine nuts to a healthy diet that is energy-boosting. What can happen; what can be done.
9. Promotes a strong immune system
Zinc found in pine nuts is a remarkable trace mineral and is responsible for many important processes in tte body, including immune function.
Since the human body is not able to store this essential nutrient, a constant source of zinc is needed through the diet and yet, another great reason for… you guessed it… Join in!!
10. Promotes weight loss
Pinolenic acid, a naturally occurring fat found in pine nuts fuels cholecystokinin (CCK) and glucagon-like peptide' (GLP-1), which are hormones that alert the brain that the stomach is full.
One study indicated that women who consumed pinolenic acid decreased their appetite and food intake by 36%. Hence, weight loss results can be easily achieved by including pine nuts in your diet.
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