Diet, Health

Pine nuts – nutritional properties and values

pine nuts

Pine nuts , like other nuts, have numerous properties and nutritional values. However, they are distinguished by a high content of zinc, which has a positive effect on male fertility. This is why pine nuts are considered an aphrodisiac. In addition, scientists argue that pineal should be included in the slimming diet. Check what other pine nuts have properties.

Pine nuts are edible seeds of several types of pine – in Europe most often pine, which grows on the northern coast of the Mediterranean, from Spain to Cyprus and on the southern coast of the Black Sea.

In Russia, Korea, China and Japan other – usually cheaper – varieties of pine nuts are grown, including from Korean pine.

Pine nuts, like other nuts, have many nutritional values and medicinal properties. However, they are distinguished by their content of several nutrients.

First of all, pineals are a rich source of vitamin K (34.1 µg / 100 g), which many nuts do not have at all or in small amounts (the exception is cashews, which have the same vitamin K as pineals).

In alternative medicine, pine nuts are used to treat dizziness, dry cough, rheumatism and constipation.

Vitamin K is responsible for the proper blood clotting process, and also reduces excessive menstrual bleeding, inhibits the development of tumors and calcifies bones, which protects against osteoporosis.

In pine nuts, there is also a shortage of niacin (4.387 mg / 100 g), which has a positive effect not only on the nervous system, but also on the condition of the skin (its deficiency increases the risk of developing skin diseases and hair loss ), and potassium- lowering blood pressure (597 mg / 100 g).

In addition, of all nuts, pine nuts contain the most fertility-improving zinc (6.45 mg / 100 g), which makes them considered an aphrodisiac.

pine nuts

Table of Contents

  • Pine nuts for male fertility
  • Nutrition facts of pine nuts (in 100 g)
  • Pine nuts can extend life?
  • Pine can protect against liver cancer?
  • Pine nuts for slimming
  • Pine nuts – where to buy? What is their price?
  • Pine nuts – use in the kitchen


Pine nuts for male fertility

Zinc contained in pine nuts is especially important in a man’s diet, because it plays an important role in testosterone production, sperm formation and prolonging sperm viability.

Even a short-term deficiency of this trace element reduces testosterone levels and the volume of male sperm. Studies conducted among healthy men have shown that the volume of semen drops by up to 30 percent. too low zinc in the body.

Additionally, it was shown that dietary supplementation of men with reduced fertility, 66 mg zinc sulfate (i.e. about 27 mg zinc) caused a significant increase in sperm count.

Nutrition facts of pine nuts (in 100 g)

  • Energy value – 673 kcal
  • Total protein – 13.69 g
  • Fat – 68.39 g
  • Carbohydrates – 13.08 g (including 3.59 simple sugars)
  • Fiber – 3.7 g


  • Vitamin C – 0.8 mg
  • Thiamine – 0.364 mg
  • Riboflavin – 0.227 mg
  • Niacin – 4.387 mg
  • Vitamin B6 – 0.094 mg
  • Folic acid – 34 µg
  • Vitamin A – 29 IU
  • Vitamin E – 0.90 mg
  • Vitamin K – 34.1 µg


  • Calcium – 16 mg
  • Iron – 5.53 mg
  • Magnesium – 251 mg
  • Phosphorus – 575 mg
  • Potassium – 597 mg
  • Sodium – 2 mg
  • Zinc – 6.45 mg

Fatty acids

  • saturated – 4.899 g
  • monounsaturated – 18.764 g
  • polyunsaturated – 34.071 g

Data source: USDA National Nutrient Database for Standard Reference

Pine nuts can extend life?

Pine nuts (as well as other nuts), eaten systematically, can extend life by reducing the risk of death from various diseases.

According to a study by researchers from Boston (USA), which were published in the New England Journal of Medicine. They argue that eating nuts reduces the risk of death from heart disease by 19 percent, and cancer by 11 percent.

In addition, nuts (including pine nuts) have been shown to help prevent type 2 diabetes, gallstones, and lower cholesterol.

Piniols can protect against liver cancer?

Pine nuts, as well as almonds, peanuts and dried apricots, can reduce the risk of developing liver cancer. All thanks to the content of vitamin E – argue scientists from the Shanghai Cancer Institute.

The researchers compared the menu of 267 people with liver cancer to the menu of people who did not regret vitamin E rich snacks.

In their opinion, the relationship between taking vitamin E from these products and a reduced risk of liver cancer is unambiguous.

Pine nuts for slimming

According to a study published in 2014 in the Food Technology magazine, pine nuts should be included in the slimming diet.

The pinolenic acid obtained from them (one of polyunsaturated acids) helps to control body weight by suppressing appetite and ensuring a feeling of satiety.

This is another study, which clearly shows that eating nuts (not just pine nuts) contributes to maintaining a slim figure.

Pine nuts – where to buy? What is their price?

Pine nuts are currently one of the most expensive nuts in the world. A small package costs up to 5-7 euros. The price per kilogram is 80-100 euros.

For this reason, in Italy (the noblest varieties come from there), they are increasingly being stolen and sent to the black market.

Even gangs specializing in the theft of these delicacies have emerged. Therefore, in some Italian supermarkets, bags with nuts were equipped with special safeguards – such as those used for champagne, caviar or expensive wines.

In Poland, the price of 100 g of pine nuts is about 25 PLN. However, these are varieties originating in Korea or China – available in larger hypermarkets. You need to pay much more for pine nuts originating from warm European countries, and additionally you have to look for them, because they can only be bought in selected stores.

Pine nuts – use in the kitchen

Pine nuts are light cream, soft and delicate in taste, and additionally very aromatic – after chewing them you can clearly smell the pine.

Pine nuts quickly go rancid, so don’t buy them in store. Alternatively, you can freeze them

Pine nuts are an important component of Italian cuisine. Without them, you will not make pesto – the famous Italian sauce, which also consists of basil, Parmesan cheese, olive oil and garlic.

They also taste good in other sauces served with pasta dishes. They are also an interesting combination with lamb and mild cheeses. They can also be added to cakes and desserts. In addition, oil and pine honey are produced on their basis.

Tagged , , , ,

Leave a Reply