pine nuts health benefits

pine nuts health benefits - Pine nuts have all along been made up a portion of the American diet; they were staple foods in many Native American cultures. They were gobbled as far back as 10,000 years ago, according to Michelle Hansen at the University of Oregon. At 191 calories per ounce, yearn nuts compress a fairly hefty caloric perforate. However, they are continuing perform worthwhile additions to your diet because they are an superb informant of vitamins and minerals.

Vitamins E and K

Pine nuts specify magnanimous quantities of the essential vitamins E and K. Both of these nutrients have an effect on your cardiovascular organisation -- vitamin K allows you to form clots to prevent bleeding after injury, while vitamin E is contributing to develop red blood cells essential for oxygen vehicle. Each ounce of yearn nuts contains 2.7 milligrams of vitamin E, or 18 percent of your recommended daily uptake, established by the Institute of Medicine. Pine nuts too specify 15 micrograms of vitamin K per ounce -- 12 percent of the recommended daily intake for men and 17 percent for women.

Manganese and Zinc

Incorporate pine nuts into your diet to collect the benefits of their manganese and zinc material. Manganese facilitates insist your body's hormone counterbalance and connective material strong, while zinc subsistences your immune organisation and aids in wrap healing. Each ounce of yearn nuts adds 2.5 milligrams of manganese -- your entire daily recommended intake -- and also contains 16 percent of the recommended daily zinc intake for men and 23 percent for women, as determined by the Institute of Medicine.

Iron and Magnesium

Pine nuts' iron and magnesium materials too furnish health benefits. Iron plays a key role in helping your body transport and accumulate oxygen, and it also helps your cells develop useable force. Magnesium also contributes to force product, and it clears up a part of your teeth and bones. Destroying an ounce of yearn nuts boosts your iron and magnesium uptakes by 1.6 and 71 milligrams, respectively. For women, this amounts to 9 percent of the daily iron and 22 percent of the daily magnesium uptake, recommended by the Institute of Medicine. For men, each ounce of yearn nuts also provides 20 and 17 percent of the recommended daily uptakes of iron and magnesium, respectively.

Consuming More Pine Nuts

Use pine nuts to devise homemade pesto. Simply merge the nuts with parmesan and fresh basil in a food processor, and then mix in additional virgin olive oil until the combination reaches the desired firmnes. Delicately toast yearn nuts to increase their flavor, and add a handful of nuts to your favorite salad, soup or package. Alternatively, consume yearn nuts on their own as a snack. Try desegregating them with healthful salts, such as paprika or chili pepper, to add additional flavor.