Pine nuts, a common ingredient in pesto sauces, has been cultivated for over 10,000 years. They’re found almost anywhere in the world, however, only 18 species of pine trees produce nuts large enough for human consumption. While pine nuts are small in size, they are big in flavor and are full of nutritional benefits. For example, pine nut benefits include lowering cholesterol, promoting eye health, and stabilizing mood. Learn more about pine nut nutrition by reading below.
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Here are 7 pine nut benefits:
1. Lower bad cholesterol
Pine nut benefits start with the ability to lower cholesterol and unclog arteries. In fact, research has continuously showed a reduction in LDL levels when pine nuts are introduced to a diet. (1) Furthermore, a 2014 study found that women with metabolic syndrome saw significant improvements in cholesterol lipid levels after six weeks of nut consumption, including pine nuts. (2)2. Help maintain healthy weight
Also on the list of pine nut benefits is the capability to promote a healthy weight. In fact, researchers found that those who eat pine nuts on a regular basis have a lower average weight, smaller weight circumference, and a lower level of insulin resistance as well. (3) Additionally, pine nut nutrition includes a good dose of fiber, vitamin E, calcium, magnesium and potassium, all of which is correlated with an overall healthier diet and can help in weight loss goals. Reap pine nut benefits by making them a part of your healthy weight loss diet. (4)3. Lower blood pressure
Pine nut benefits continue with the ability to lower blood pressure. This is because pine nut nutrition includes a high dose of magnesium, which is linked with lower blood pressure levels as well as reduced risk of stroke. (5) High blood pressure can lead to a variety of serious health issues, including heart failure, aneurysm, reduced kidney function, and vision loss. To help avoid these high blood pressure and these conditions, considering adding pine nuts to your diet.4. Support bone health
Pine nut benefits extend to the health of your bones, as well. Bone health goes beyond adequate calcium. While calcium plays a part, but so does vitamin K. In fact, men and women with high levels of K2 are 65 percent less likely to suffer bone and hip fractures, according to the Framingham Heart Study. This is in comparison to those who have low levels of K2. A lot of people think that drinking milk will keep your bones healthy. However, milk becomes acidic after undergoing pasteurization. This leads to acidosis, which causes your body to leech alkaline, often from your bones. It is for this reason you should seek out other sources of calcium, as well as other bone-health promoting nutrients, such as vitamin K. And concerning that area, pine nut nutrition is unique. Along with cashews, pine nuts are the only two tree nuts with significant levels of vitamin K. (6)![pine nut benefits](https://cdn.shopify.com/s/files/1/2718/3098/files/Pine-Nut-Nutrition-Close-Up.png)