Health Benefits of Pine Nuts

3 Reasons to Pine For Pine Nuts

Traditional trail mix — the realm of peanuts, almonds, and walnuts — are a great way to get those essential fatty acids and protein to make sure you aren't hungry between meals. But if you're suffering from trail mix fatigue, there's another type of nut you should be snacking on: pine nuts. Here are some nutritious reasons why.

  • They're high in manganese: Pine nuts are an amazing source of the essential mineral manganese, which, among other things, helps you maintain normal blood sugar levels. Manganese also helps keep your bones and nerves healthy, and may help promote reproductive system health.
  • They help fight disease: Pine nuts are rich in vitamin E, which helps maintain healthy disease-fighting cell health, as well as those monounsaturated fats, which help lower bad cholesterol levels to reduce your risk of heart disease or stroke.
  • They're appetite suppressing: Studies have shown that an essential fatty acid found in pine nuts, called pinolenic acid, can help curb hunger cravings. One study, for example, found that about half a teaspoon of pine oil before a meal reduced food intake by nine percent.

So, how do you eat pine nuts? Sprinkle some on your next salad or sauteed kale, make a pesto sauce, or make these zucchini goat cheese rolls (shown above). Just watch your intake, since pine nuts, like all nuts, are high in calories — 77 pine nuts is around 100 calories.

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