Pine nuts: uses and nutritional benefits

• Anti-oxidant (zinc, copper, manganese, vitamin E): pine nuts have an ORAC score of 720 µmol TE/100 g. This score shows low, but still present, antioxidant activity. It comes from the intake of copper, zinc and manganese (cofactors of antioxidant enzymes) and vitamin E.

• Contributing to energy metabolism (copper, magnesium, manganese, iron, phosphorus, zinc, vitamin B1, vitamin B3, lipids): pine nuts are part of the nut family. Like the latter, pine nuts have lipid energy. Lipids are the macronutrients with the greatest energy density: 1 g of lipid provides 9 kcal to the body. On the micronutrition side, pine nuts also participate in energy metabolism through copper, magnesium, manganese, iron, phosphorus, zinc, vitamins B1 and B3.

• Blood sugar control (fiber, lipid): fiber and lipids give a low glycemic index to pine nuts. They reduce the glycemic load of the meal: the absorption of carbohydrates is slower, balancing blood sugar levels.

• Appetite regulator (fiber, lipid): due to the low glycemic index of pine nuts, they fight against strong variations in blood sugar levels. Blood sugar balance is favorable to feelings of fullness.

• Protection of the cardiovascular system (fiber, omega $-6, potassium, vitamin B1): pine nuts reduce cholesterol levels and fight against high blood pressure, two factors which contribute to the protection of the cardiovascular system. Their fibers reduce the absorption of dietary cholesterol. They also offer a majority of omega-6 (linoleic acid). Omega-6 is cholesterol-lowering. Concerning blood pressure, they are low in sodium (which increases blood pressure) and rich in potassium. Potassium is a hypotensive mineral. Finally, they contain vitamin B1, which contributes to normal heart function.

• Remineralizing (magnesium, phosphorus, manganese, zinc): pine nuts allow the maintenance of a solid framework by two means. First of all, they provide magnesium and phosphorus. These are two minerals that are stored in bones, which contribute to the mineralization of bone. Next, manganese and zinc are involved in the functioning of enzymes responsible for healthy bone formation.

• Healing (vitamin K): pine nuts support the blood coagulation process through their richness in vitamin K.

• Laxative (fiber, lipid): pine nuts are rich in fiber. This richness stimulates digestive transit by increasing the total volume of stools.

The umbrella pine is a conifer of the Pinaceae family. Pines are evergreen conifers. Their heights and climates vary from one species to another. The umbrella pine can grow up to 25 m in height and prefers warm regions. Naturally, it is found all around the Mediterranean, it is endemic to the deep South.

After flowering, large cones appear, called Pignes or Pine Cones. This fruit is made up of tight scales which hide the seeds: Pignoles or pine nuts. The scales will gradually part as temperatures rise, releasing the seeds. The seeds are 1 to 2 cm long and have an ivory color.

Today, umbrella pines are grown for their seeds, eaten raw or garnished in many recipes. Consumed for thousands of years, pine nuts have also been attributed medicinal properties: fighting coughs, helping with conception, anti-tuberculosis, etc.

If tasting pine nuts leaves you with an unpleasant and bitter taste in your mouth, this is not normal and indicates fraud on the part of the manufacturer. Indeed, this phenomenon, called Pine Nut Syndrome, has long been a mystery: why do some pine nuts have a bitter taste?

In 2010, scientists looked into the subject and quickly found someone to blame: traceability. For profit, unscrupulous producers decide to mix different varieties of pine nuts, including a variety not recognized as edible by the FAO (Food and Agriculture Organization of the United Nations): Pin us Armandii. This variety, originally from China, made it possible to increase the quantities sold to Western resellers. After discovery of this deception, all batches of pine nuts follow strict controls to ensure that the species presented are edible. Rest assured, although this variety is identified as inedible, no adverse health effects have been identified.