Pine nuts (indeed, they're seeds!) are little but powerful edible seeds that come from Pine cones of several kinds. Pine nuts, also called pignolis, are a nutritional staple that includes a variety of minerals that can help safeguard your eye, heart, brain, and skin health. These tiny seeds are rich in vitamins and minerals, heart-healthy fats, all of which are beneficial to your health. It contains a balance of heart-healthy fats, protein, and fiber that can help maintain blood sugar levels constant, help in diabetic management, and promote heart health. Onlymyhealth editorial team talked to Ms. Rubaina Adhikari, nutritionist and the Director at Happii Digital and Broadcasting Network Pvt. Ltd, to know about the health benefits of pine nuts.
Health benefits of pine nuts
Here are a 5 health benefits of pine nuts suggested by Nutritionist, Rubaina Adhikari:
1. Beneficial for heart health
Pine nuts include antioxidants as well as other nutrients that aid heart health and may lessen the risk of strokes and heart attacks. According to Nutritionist consuming three servings of pine nuts each week may help to reduce the risk of heart failure. Furthermore, consuming at least 1 ounce of nuts every day may reduce the risk of heart disease. Pine nuts include unsaturated fats that help raise HDL (good) cholesterol while lowering LDL (bad) cholesterol. Arrhythmias (a disorder in which your heart beats too fast or too slow) can be prevented with omega-3 fatty acids, and blood clotting can be reduced.
2. Boost brain health
Pine nuts contain omega-3 fatty acids, which can help in brain cell growth and repair. Omega-3 has been linked to better-thinking ability and blood circulation to the brain, according to research. Pine nuts' antioxidants may also help reduce cellular stress in the brain, improving overall cognition and lowering dementia risk.
Also read: 8 Dietary Tips To Improve Body Balance, States Nutritionist Shilpa Singh
3. Improves bone health
Vitamin K is more effective than calcium at building and strengthening bones. Yes, you are right. Even if you eat a calcium-rich diet, not getting enough vitamin K can lead to bone weakening, fractures, and osteoporosis. Pine nuts offer bone health benefits on two levels. Calcium and vitamin K are abundant in them. Pine nuts are among just two tree nuts that have a high vitamin K content. The other one is cashews, in case you were wondering.
4. Helpful to eye health
Pine nuts are high in beta-carotene and antioxidants, which are good for your eyes. Furthermore, these nuts are high in vitamin A and lutein, both of which aid in the formation of clear vision. Pine nuts contain lutein, which protects the eyes by screening UV rays and preventing muscle damage. Because your body does not create lutein on its own, it must be obtained mostly from the foods you consume. As a result, eating pine nuts assures a steady supply of lutein. Second, antioxidants combat cellular degradation, potentially reducing vision loss. Finally, the antioxidant capabilities of pine nuts' plant pigments help to improve vision by fighting free radicals.
Also read: Eating Nuts may Improve Heart Health Among People with Type-2 Diabetes
5. Maintains healthy weight
Pine nuts are high in protein, fiber, and healthy fats, which help you feel satisfied for longer. Despite the fact that nuts are a high-calorie snack, they do not cause weight gain and make you feel more fulfilled. Nuts, rather than more processed meals, are a good choice for a snack. Pine nuts are also high in fatty acids, which have been linked to weight loss.
Pine nuts are extremely versatile and can be used for almost anything. They're also a fantastic gluten-free alternative. Despite their high cost, pine nuts have a long list of elements that make them a worthwhile addition to your diet. Pine nuts are good for your heart, provide mood-stabilizing magnesium, help you to control sugar levels, and also improve your vision. Furthermore, these nuts reduce your appetite, stopping you from overeating and gaining weight. Pine nuts are a fantastic alternative for those trying to lose weight. Try some pine nuts today if you want to get a firsthand taste of their goodness and advantages.
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