Inside the Nutritional Benefits of Pine Nuts

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Inside the Nutritional Benefits of Pine Nuts

The world is filled with many amazing foods that provide superior nourishment levels and may have potential medicinal or tonic properties. 

Z Natural Foods is dedicated to providing our customers with a diverse range of these high-quality foods in their most versatile forms. 

Our raw, Organic Pine Nuts are no exception. 

With a buttery, sweet, and nutty flavor profile and silky smooth texture that nothing in the world matches, pine nuts are a unique and special treat. 

As the base of a wide variety of incredible culinary products, such as pesto and baked goods, the simple yet divine attributes and versatility of natural raw pine nuts stand out amid an impressive lineup of competitors. 

Our raw, organic pine nuts have a wide range of uses and endless potential for creativity. However, today we embark on a journey to discover the nourishing qualities of this fantastic food, which we like to call 

Pine Nuts: The caviar of the nut/seed world

Before we begin delving into the heavy stuff, here’s some fun and interesting facts about pine nuts' culinary uses and flavor profile:

• The shape, size, and flavor profile of pine nuts can vary based on the species of pine tree and the region they come from. 
• Pine nuts contain pinolenic acid, an omega-6 polyunsaturated fatty acid known to support healthy lipid levels, inflammation response, and improved satiety. 
• Pine nuts are widely used in traditional Middle Eastern dishes such as kibbeh (meat, onions, bulgar wheat), fatayer (savory pastry or hand pie), and sweet desserts like baklava.  
• There is a condition called pine mouth or pine nut syndrome. It is a temporary condition that causes a bitter or metallic taste in the mouth and begins 12-36 hours after consuming pine nuts, resolving on its own in a few weeks. However, it is believed to only happen with Chinese white pine nuts (Pinus armandii). 
• Most nuts have a consistent flavor profile. However, pine nuts can vary significantly in size, shape, and taste depending on the pine species. They can range from mild and buttery to rich and nutty, and can even have a slightly resinous quality.

Next, you may have noticed that the caviar of the nut/seed world has a pretty high price tag compared to other nuts and seeds. 

No doubt, buying these nuggets of deliciousness will set you back a few shekels —it is not without good reason. Unlike the processes for harvesting peanuts, pistachios, walnuts, almonds, and cashews, harvesting pine nuts is very time-consuming and labor-intensive. 

However, the high cost of pine nuts primarily stems from three factors:

1) Labor-intensive harvesting: The seed/nut is found within the pinecone itself. To pry them out from between their tough scales is not only time-consuming but also a long-standing traditional manual process that modern technology has not yet conquered. However, spreading the cones in a single layer in a warm, dry place and allowing them to dry out helps the scales open, slightly streamlining the process. Next is preventing wildlife from reaching them before the harvesters do. 

However, it was discovered that wildlife generally don’t eat pine nuts when the cones are still green, as they are still closed. So, this is the best time to collect the cones. Finally, unlike most other trees that produce nuts and seeds, pine trees take a very long time to mature and produce a quantitative crop. It is estimated that pine trees take up to 25 years to reach a significant crop. For comparison, almonds can take 7 years, cashews about 8 years, peanuts about 5 months, and walnuts can also take about 7 years. 

2) Supply and Demand: It is well known that one of the factors that makes the market is supply and demand. Pine nuts have become very popular, and the growing demand is outpacing the limited supply. While the demand side of the equation is a no-brainer, the supply limitation seems to come down to a few primary factors:

• First, pine nuts are a slow and inconsistent crop. A good portion of pine trees only produce pine nuts every 4-7 years. 
• Next, while the growth of all food depends on various environmental factors, unpredictable weather conditions can lead to supply disruptions and possible shortages. 
• Finally, pine nuts are subject to geographical limitations as they primarily grow in the SW United States, Russia, and China. 

3) Other contributing factors: 

Pine nuts are a great source of quality fats. However, while that is an excellent quality, it causes the potential for quality control issues. 

• Plant-based fatty acids tend to be more unstable due to their double-bond molecular structure, which makes them highly reactive with oxygen. 
• Furthermore, pine nuts are often sold shelled, which exposes their fatty acids to the environment. 
• However, storing them in a cold place and an air-tight container helps protect them from air and moisture. 

So, what are the primary nutritional benefits of pine nuts?

For starters, they are an excellent source of quality fats. There are two primary types of fats: saturated and unsaturated. Structurally speaking, saturated fats have no double bonds, whereas unsaturated fats have one or more of these bonds. A fat with one double bond is considered monounsaturated, whereas if it has more than one, it is polyunsaturated. Polyunsaturated fats are broken down into two classes: Omega-3 and 6 fatty acids. 

An important point to understand is that while specific foods may be higher in a particular type of fat,  all foods contain a mixture of saturated, monounsaturated, and polyunsaturated fats. 

Like most other “nuts” — or, in this case, seeds — pine nuts get most of their calories from fat, making them energy-dense, high-calorie foods. Pine nuts are an excellent source and are higher than most seeds in polyunsaturated fatty acids, the most abundant one being omega-6 linoleic acid. 

• The total fat content in pine nuts is around 19 grams per ounce/28-gram serving. 
• Around 65% of the macronutrient profile of pine nuts comes from fat, and around 65-90% of their fat content comes from unsaturated fatty acids; 45-60% polyunsaturated fatty acids and 20-30% monounsaturated fatty acids (24% oleic acid). 
• The remaining 10-15% comes from the saturated fatty acids, palmitic and stearic acids.  

However, pine nuts do contain one unique fatty acid, which makes up around 15-20% of their total fatty acid content, called pinolenic acid. Pinolenic acid seems to show great potential in three specific areas of health: 

1) Supporting a healthy inflammation response: Pinolenic acid may reduce inflammation by: 

• Suppressing pro-inflammatory pathways, such as NF-κB and STATs (which initiate the inflammatory response). 
• Activating anti-inflammatory pathways, such as PPARs (Prostaglandin-N-acylase); 
• Reducing cytokines and Prostaglandin E2.  

2) Supporting areas of cardiovascular health: 

• Pinolenic acid primarily reduces LDL (bad cholesterol) and its associated inflammation. 
• It may also inhibit plaque buildup by reducing the inflammatory response in monocytes, which are immune cells implicated in atherosclerosis. 

3) Supporting healthy weight management: 

Pinolenic acid shows unique potential for supporting a healthy appetite and weight management. Pinolenic acid may stimulate the release of the satiety hormones cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), which may reduce appetite by signaling the brain to create a feeling of fullness. 

• Cholecystokinin's primary functions are to slow gastric emptying and to stimulate vagal afferents (signaling the brain to reduce meal size). 
• GLP-1s' primary function is to inhibit food intake, enhance insulin secretion, and prevent liver cells from releasing stored glucose. 

The following was stated in a study discussing the Anti-inflammatory and immunoregulatory effects of pinolenic acid (PNLA) in rheumatoid arthritis: 

• PNLA reduced THP-1 cell migration (how cells move and respond to stimuli) by 55%. 
• Macropinocytosis (critical for nutrient uptake and immune surveillance) and DiI-oxLDL uptake were reduced by 50% and 40%, respectively, in THP-1 macrophages, and by 40% and 25%, respectively, in HMDMs (human monocyte-derived macrophages) used to study the immune response. 
• PNLA reduced IL-6 and TNF-α release from LPS-stimulated PBMCs from RA patients by 60% and from HCs by 50% and 35%, respectively. 
• PNLA also reduced PGE2 levels in such PBMCs from RA patients and HCs (P < 0.0001). Pathway analysis predicted upstream activation of the nuclear receptors peroxisome proliferator-activated receptors involved in anti-inflammatory processes, and inhibition of nuclear factor-κB and signal transducer and activator of transcription 1.

Therefore, it was concluded that “PNLA has immune-metabolic effects on monocytes and PBMCs that are pathogenic in RA and atherosclerosis. Dietary PNLA supplementation may be beneficial in RA.”

Pine Nuts deliver 18 grams of protein per cup … but is it worth the calories?

Finally, like all nuts and seeds, pine nuts are a source of protein; one cup (135 grams) delivers a whopping 18 grams. 

However, as I have spoken about in many of my previous articles, not all sources of protein are created equal. Pine nuts do contain all nine essential amino acids; like most nuts, there is a significant imbalance within the amino acid profile. 

Pine nuts are relatively high in leucine and are reasonably low in lysine and methionine. While it is technically accurate that to be considered a complete protein, all that is necessary is to have all nine essential amino acids present, they are not efficient sources of protein. When you look at crucial factors like biological value and protein synthesis, they rely on the quantitative levels of each essential amino acid. 

Therefore, the amount of protein that can be synthesized is limited by the essential amino acids present in the lowest amounts relative to the body's needs. This concept is called limiting amino acids. In other words, many foods, such as nuts, seeds, grains, fruits, and vegetables, contain protein. However, these are not sources of high biological value protein, unlike animal protein sources, which have excellent biological values. Although the protein you get from plant foods will for sure help you fulfill the last 5 or 10 percent of your daily protein requirements, as many people struggle with. 

Therefore, it would be more accurate to say that when looking at the actual value of protein, pine nuts can potentially be counted as a quality source of secondary protein. 

If you are a calories-in versus calories-out kind of tracker, that once-cup of pine nuts, which gives you 18 grams of protein, also gives you over 900 calories. 

This is because they are a fantastic source of fat. If you are eating around 2400 calories daily, this would be slightly over 1/3 of your total caloric intake for a lousy 18 grams of protein. I think we can use our calories more productively. You would be better off using one ounce for all the nourishing fats and, as a plus, get that token 4 grams of extra protein.  

Pine Nuts for muscle, performance & longevity?

Think about the following concept. When you look at how most serious athletes eat to put on and maintain muscle for longevity and performance, they don’t use nuts and seeds as their primary protein sources. 

In fact, they use nuts and nut butters as one of their primary sources of fat. When these foods are incorporated into their diet correctly, they confer numerous benefits. For example, when you need protein and carbs to be quickly shuttled into your muscles (post-workout), fat content would be minimal because it slows digestion and absorption. 

For athletes who need to track all their food meticulously, consume enough calories, or be calorie-conscious, splitting meals into six equal portions is essential to ensure they consume enough without overeating. 

That one ounce of nuts or a tablespoon of nut butter not only provides a dense source of calories but also creates a satiating effect, keeping them full until the next meal. Therefore, using this simple concept of consuming pine nuts as a source of fat to help control one's appetite can also be applied to the average person's daily food intake. Therefore, sprinkling pine nuts on your rice or salad can be a simple yet effective way to add quality fats and keep you satisfied until your next meal.   

In conclusion, like many unique foods, pine nuts offer nourishing components with qualities that make them a valuable source of fatty acids and a secondary source of protein, serving us well. Furthermore, their unique flavor and texture profiles make them truly irreplaceable in timeless classics and recipes passed down over many generations. 

While pine nuts have a high price tag, their ability to take something ordinary and make it extraordinary makes it worth their weight in gold.    

For more information about our Organic Pine Nuts, go here:

Organic Raw Pine Nuts

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing, with over 25 years of experience in various aspects of the field. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael shares his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel, "A Master Herbalist Perspective." He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.