Here's why you should include pine nuts in your diet
Pine nuts are tiny, edible seeds of pine cones that do wonders when added in moderation to your food. They are packed with a host of vital nutrients that offer you multiple health benefits at the same time. With that, they are considered a wholesome snack that you can roast or even eat raw. Here are five health benefits of pine nuts.
Promotes heart health
Pine nuts are loaded with pinolenic acid which is a polyunsaturated fatty compound. As a matter of fact, this acid is helpful in bringing down LDL cholesterol levels in the blood which is known for increasing the risk of contracting a heart-related disease. Various studies on rats have shown that pinolenic acid causes the liver to metabolize more LDL cholesterol from the blood.
Improves blood sugar levels
As per multiple animal studies, pine nut extracts may decrease fasting blood glucose levels. Separately, research ascertained that eating about 28 grams of pine nuts offers 109% of the daily value of manganese, which is useful in lowering the risk of diabetes. Its phenolic compounds may help lower reactive oxygen species (ROS) and therefore improve blood glucose control.
Helps maintain a healthy weight
Pine nuts are abundant in fiber, protein, and healthy fats, all of which keep you fuller for a long time. In addition to this, the fatty acid compounds in these tiny nuts have also been associated with healthy weight management. Savoring about 28 gm may not just help you gain vital nutrients but also prevent unhealthy snacking by controlling your appetite.
Boosts brain health
Omega-3 is one of the myriad nutrients that you need for better functioning of your brain. And with pine nuts, you get about 31.4 mg of this nutrient per 28 gm, which is helpful in boosting your brain health. Additionally, omega-3 fatty acids can repair brain cells, improve thinking ability, and even enhance blood flow to the brain.
Great for eyesight
Pine nuts are blessed with the goodness of various antioxidants and a compound called beta-carotene, which is good for your eyes. Lutein in these winter nuts filters UV light and prevents macular damage, therefore boosting eye health. Additionally, the antioxidants in it fight cellular degeneration, which prevents eyesight deterioration. What's more? Well, the plant pigment in them fights off free radicals and improves vision.