Health Benefits of Pine Nuts

The Health Benefits of Eating Pine Nuts

Pine Nuts certainly secured the spot in some of the most loved cuisines in history, Romans and Ancient Greeks have believed the Pine Nuts is an aphrodisiac. It's not actually nuts it's the edible seeds from pine cones. These tiny seeds are bursting with lots of health benefits.



The highest protein of any plant food

At 34% protein by weight, Lebanese pine nuts are richer in protein than any other plant food, including soybeans (10%), sesame seeds (18%), sunflower seeds (21%), and even hemp seeds (33%). Lebanese Pine Nuts are more expensive than other nuts and seeds, but their nutritional profile makes them a very valuable addition to an athlete's diet.

Cardiovascular Support

Consuming pine nuts can also contribute to a healthy heart. They are an excellent source of monounsaturated fatty acids. A healthy intake of monounsaturated fats has been linked to lower cholesterol levels and a lower risk of having a heart attack. Pine nuts are also high in vitamin E, vitamin K, copper, iron, and manganese, all of which are beneficial to the cardiovascular system. For example, the fatty acid oleic acid helps to lower LDL ( bad cholesterol ) and increase HDL ( good cholesterol ) in the blood.


Pine nuts are an excellent source of vitamin E; about 9.33 mg of it per 100 g (about 62% of the recommended daily allowance – RDA). Vitamin E is a powerful antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

Aphrodisiac Qualities

And as for their supposed aphrodisiac qualities? This is likely due to the fact that they are high in zinc, a mineral essential to healthy fertility in both males and females. The famed Arabian medical scholar, Galen, recommended eating one hundred pine nuts before going to bed.

Boost Energy

Pine nuts contain nutrients that can help to boost your energy levels such as protein, iron, and magnesium. They’re a great snack to have in the car to nibble on in between meals.

Weight Management

Even though they are high in fat, eating pine nuts (in moderation!) on a regular basis can assist your weight loss efforts. This is because they contain pinolenic acid, which recent research has found to be an effective appetite suppressant. Pinolenic acid triggers hunger suppressant hormones in the gut – just don’t rely on this theory when presented with that perfect pesto pasta.

Pine nuts are high in antioxidants

From Vitamin E to zinc, pine nuts' antioxidants may help protect cells from damage.

Eye Health

Pine nuts contain the antioxidant lutein. An intake of dietary lutein can significantly help with the prevention of eye diseases such as macular degeneration and cataracts. Pine nuts also contain vitamin A in the form of beta-carotene, another important eye vitamin.

Great Vegan Source of Iron

Pine nuts are packed with 3 mg of iron per one-ounce serving and are often overlooked as a suitable source of iron for vegans or vegetarians (or anyone for that matter!). Iron is a key component of hemoglobin, the oxygen-carrying pigment in blood that supplies energy to the body. The copper they contain also helps the body to absorb more of the iron.