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Pine Nuts

Introduction

*Pine nuts are edible seeds of pine trees of family Pinaceae.

*They are also know as pinon nuts, pignoli, pignolia, pignons, Indian nuts, Mexican nut pine, silver pine, stone pine etc.

*The pine nuts are actually inside the pine cone, and must be heated to facilitate their removal, and it is a very labor-intensive process and that is what makes these nuts so expensive.

*They have a sweet taste, with a light and delicate flavor, and are a pale cream color.

*Although a nut in the culinary sense, in the botanical sense they are seeds (and is a gymnosperm).

*The shell must be removed before the pine nut can be eaten.

*Shelled nuts (and even unshelled nuts in warm conditions) deteriorate rapidly becoming rancid because of the high fat content within a few weeks or even days in warm humid conditions.

*Unshelled pine nuts have a long shelf life if kept dry and refrigerated for up to 3 months, frozen for up to 9 months.

*Be sure to buy them from stores with a quick turnover rate.

*Number of nuts per serving is 157.

Are they raw?

Yes and No.
*Yes, if picked fresh or if it says raw or sundried on the package.
*No, because sometimes the pine nuts at the supermarkets are roasted and salted. Make sure you read the label.

Health Benefits

1. Pine nuts have a very high protein content.

2. They have a high content of monounsaturated fats and hence are good for the heart.

3. Has vitamin D that leads to stronger bones and teeth by improving body's ability to absorb calcium.

4. Vitamins A helps in improving and sharpening the eye sight and vitamin C enhances the immune system.

5. Good source of vitamin E and phytosterols, which are natural antioxidants that scavenge the free radicals that oxidize fats, thus protecting our body.

6. Good source of vitamin K, which helps in coagulation of blood.

7. Good sources of B group vitamins which enhances the production of energy in the body.

8. Good sources of various minerals that play a vital role in metabolism.

9. Good source of carbohydrates and dietary fiber, which promotes satiety and feeling fuller for a long time.

10. Naturally free of cholesterol and trans fats.

11. Regular consumption may aid in weight loss and maintenance.

12. Because they have a very high fat content, moderate consumption is recommended.

Nutritional Information per Serving:
 
Serving Size100 g of raw, dried Pine nuts
 
% Daily Requirements
 
Total Calories67334%
Calories from fat572 
 
Total fat68.4 g105%
Saturated fat4.9 g24%
Palmitic acid3212 mg 
Stearic acid1390 mg 
 
Monounsaturated fat18.8 g 
Palmitoleic acid17 mg 
Oleic acid17946 mg 
 
Polyunsaturated fat34.1 g 
Linoleic acid (Ω-6)33145mg 
Alpha linoleic acid (Ω-3)164 mg 
Eicosadienoic acid (Ω-6)404 mg 
 
Trans fat0 g 
Cholesterol0 g0%
Total Omega-3 fatty acids112 mg 
Total Omega-6 fatty acids33606 mg 
 
Total carbohydrate13.1 g4%
Dietary fiber3.7 g15%
Sugars3.6 g 
 
Protein13.7 g27%
 
Minerals
 
Calcium16.0 mg2%
Iron5.5 mg31%
Magnesium251 mg63%
Phosphorus575 mg57%
Potassium597 mg17%
Sodium2.0 mg0%
Zinc6.4 mg43%
Copper1.3 mg66%
Manganese8.8 mg440%
 
Vitamins
 
Thiamine0.4 mg24%
Riboflavin0.2 mg13%
Niacin4.4 mg22%
Folic acid34 mcg8%
Vitamin A29.0 IU1%
Vitamin C0.8 mg1%
Vitamin E9.3 mg47%
Vitamin K53.9 mcg67%
 
Phytosterols141 mg 
 


Other Related Resources

Brazil Nuts: The Brazilnut is a South American tree Bertholletia excelsa and also the name of the tree's commercially harvested edible seeds.

Cashew Nuts: The cashew is the name of the tree Anacardium occidentale and also its seed, cashew nut.

Cashew Nuts: Chestnut is a deciduous tree native to warm temperate regions of the Northern hemisphere and is also the edible nut of that tree.

Pomegranate Seeds: Pomegranate is a fruit bearing shrub.

Peanuts: Peanuts are seeds of the plant Arachis hypogaea, species of the legume family related to peas, lentils and other beans. They bend towards the soil after pollination and go under the soil where they mature.

Chestnuts: Chestnut is a deciduous tree native to warm temperate regions of the Northern hemisphere and is also the edible nut of that tree.

Hemp Seeds: Hemp seeds are the seeds of the plant Cannabis sativa.

Coconut: Coconut is the fruit of the coconut palm, Cocos nucifera.

Ginkgo: Ginkgo is the name of the tree Ginkgo biloba in the family Ginkgoaceae, which was thought to be extinct. So it is called a living fossil.

Pistachios: Pistachios are kernels of the fruit of the tree Pistacia vera.

Pine Nuts: Pine nuts are edible seeds of pine trees of family Pinaceae.

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