Pine nuts

Pine nuts, the edible seeds of pine trees (Pinus spp.), are highly nutritious. A 100g serving provides approximately 673 kcal of energy, 13.7g of protein, and 68.4g of healthy fats, predominantly monounsaturated and polyunsaturated fats. They are also a good source of carbohydrates (13.1g), including dietary fiber, and contain essential vitamins like vitamin E and minerals such as manganese, magnesium, phosphorus, zinc, and copper. These nutrients contribute to various health benefits, including heart health due to their beneficial fats, antioxidant properties from vitamin E, and potential satiety benefits from their protein and fiber content. Culinary uses of pine nuts are diverse, from traditional pesto sauces to salads and baked goods, adding a rich, nutty flavor and texture. Individuals with allergies to pine nuts should exercise caution, and due to their calorie density, moderation in consumption is advised for those managing their weight. Proper storage in a cool, dry place ensures pine nuts maintain their freshness and nutritional value over time.