Pine nuts, a staple in Italian cuisine, are not only a culinary delicacy but also nutritional powerhouses.
According to an article by Freundin, these tiny seeds are packed with essential vitamins and minerals.
They’re rich in vitamin B1, which supports the nervous system, and vitamin E, which protects cells and boosts the immune system.
Pine nuts also offer a generous dose of magnesium—just 100 grams provide about two-thirds of the daily requirement, strengthening muscles and bones.
Additionally, they serve as a good plant-based source of iron, which is particularly beneficial for vegans and vegetarians.
While pine nuts are calorie-dense, with approximately 600 calories per 100 grams, they primarily provide healthy, unsaturated fats. These fats positively impact cholesterol levels, making pine nuts a heart-healthy choice.
A unique benefit of pine nuts is their selenium content, a rare trace element in plant foods that helps protect cells from free radicals.
Pine nuts make a nutritious snack and are versatile in the kitchen, often used in pesto.
They develop an especially rich flavor when briefly roasted in a pan without oil—the natural fats in the seeds are enough to enhance their full aroma.
