Pine Nuts: Tiny Seeds Packed with Nutrients and Flavor
Pine nuts are rich in healthy fats, protein, and minerals. Used in pesto, salads, and desserts for their buttery, nutty flavor.
What Are Pine Nuts?
Pine nuts are **the edible seeds of pine trees**, harvested from pine cones. They have a **buttery texture and delicate nutty flavor**, commonly used in Mediterranean and Asian cuisines.
Nutrition (per 100 g, raw)
- **Calories:** ~670 kcal
- **Protein:** ~14 g
- **Fat:** ~68 g (mostly unsaturated)
- **Carbohydrates:** ~13 g
- **Fiber:** ~3.7 g
- **Vitamin E, magnesium, zinc, iron**
Health Benefits
- **Heart-healthy fats** help reduce bad cholesterol.
- **Rich in magnesium and zinc** for energy and immunity.
- **Contains antioxidants** that protect cells.
- **Supports brain function** with omega-6 and vitamin E.
Possible Drawbacks
- **High in calories**, so moderation is key.
- Rare cases of **“pine mouth”**, a temporary metallic taste.
- Can cause **allergic reactions** in sensitive individuals.
Culinary Uses
- Essential in **pesto sauce**.
- Sprinkle over **salads, pasta, and desserts**.
- Toast lightly to enhance flavor.
- Use in **baklava or granola** for crunch.
Summary
Pine nuts are nutrient-dense seeds full of healthy fats, protein, and antioxidants—perfect for heart and brain health.
- 1. Pine Nuts
Pine nuts (pinjoli): jestive sjemenke bora bogate zdravim mastima, proteinima i mineralima; koriste se u pestu, salatama i desertima.