White pine nuts are the seeds Chilgoza pine tree which belongs to the Pinaceae family scientifically known as Pinus gerardiana.

These trees are so common in Afghanistan, China, India, and Pakistan.

They produce about 30 different types of edible seeds which are long and small with a crunchy texture.

However, the most common type of pine seed around the world is the classical white pine nuts.

These crispy nuts can be snacked on their own or used in recipes such as salads, candies, and even sauces.

Pine nuts nutrition:

There was a study that focused on the detection of different nutrients in white pine nuts.

First, they harvested white pine nuts and stored them for three days at 60°F (15°C).

After that, they performed several physio-chemical procedures to treat the pine nuts.

Samples showed that white pine nuts were full of nutrients important to our bodies and have a positive impact on our health.

As a second phase, the researchers extracted oil from the white pine nuts and concluded that it was full of fatty acids.

Those fatty acids were both saturated and unsaturated such as oleic and linoleic which account for 75% of the total fatty acids in pine oil.

Other nutrients in white pine nuts are:

• Proteins.
• Carbohydrates.
• Antioxidants.
• Minerals: iron, calcium, magnesium, phosphorus, sodium, zinc, copper, manganese, and potassium.

These nutritional data counts for 1 ounce (30g) of white pine nuts:

• Calories: 208
• Fibers: 3g
• Protein: 4.1g
• Carbs: 1.5g
• Fat: 19.6g
• Vitamin E: 22%
• B1 Vitamin: 15.6%
• B6 Vitamin: 3%
• B9 Vitamin: 12%
• Calcium: 0.3%
• Iron: 10%
• Phosphorus: 23%
• Potassium: 10%
• Magnesium: 18%
• Zinc: 17%
• Copper: 36%
• Selenium: 3%
• Manganese: 125%

Pine nuts benefits:

Pine nuts health benefits:

Thanks to the many nutrients in white pine nuts, they can be considered among the healthiest snacks if eaten moderately.

Among the benefits of pine nuts we mention:

Lowers blood pressure:

White pine nuts are full of magnesium which helps reduce high blood pressure and this could prevent strokes.

In fact, pine nuts are among the heart-friendly food which is beneficial for people who deal with heart issues.

Whether you deal with heart disease or not, try including white pine nuts in your diet to boost your heart health.

Reduces bad cholesterol:

Thanks to the many fatty acids in white pine nuts, eating them would help reduce bad cholesterol and the risk of atherosclerosis.

In 2014, A study targeted a group of women concluded that eating pine nuts reduces bad cholesterol only 6 weeks after eating them.

May prevent certain cancers:

Just one serving of white pine nuts is equal to 1 ounce (28g) and offers about 18% of the daily need in magnesium.

Among the many roles of magnesium is helping the immune system fight free radicals which are the source of cancer.

In fact, a study conducted on 67,000 men and women proved that consuming pine nuts reduces the risk of pancreatic cancer significantly.

Improves memory:

Also, consuming white pine nuts improves cognitive potentials and the ability to retain information.

In 2008, the Phytotherapy Research journal published a study that vitamin E in pine nuts increases the ability to retain information especially for the elderly.

This is a list of many other pine nuts benefits:

• Help to reduce the risk of kidney stones.
• Treats neurological diseases.
• Pine oil for massage nurtures the skin.
• May benefit people with Parkinson’s disease.
• Activates the liver and promotes its functioning.
• Good for people with a lack of appetite.
• Lowers blood sugar levels.
• Helps with bronchitis by reducing mucus.

Pine nuts sexual benefits:

White pine nuts are full of minerals and vitamins beneficial to our health.

Also, it is a great source of saturated fatty acids and proteins which boosts the energy level.

In addition, the many antioxidant properties and vitamins in pine nuts promote skin health and help to maintain a youthful look.

Because of all of the virtues in white pine nuts, it may improve the sexual life as it:

• Maintains stable blood sugar levels and improves insulin ability to absorb glucose.
• Promotes heart health and prevents the risk of developing cardiovascular diseases.
• Contains a good amount of omega-3 fatty acids which promotes healthier brain function and prevents dementia.
• Provides a good amount of Zinc which plays a key role in men’s erection.

Improves sexual desire:

In 2014, The Faculty of Medicine and Health Science in Spain published a study that proved the good impact of pine nuts in men’s erection and sexual performance.

The study was done through several steps:

• First, they selected 83 men aged between 18 and 35 years and have no health issues.
• These men were then divided into two groups:

– 40 men were given a diet free of pine nuts.

– The remaining 43 men were given 60g of pine nuts daily.

After some time, the results were measured based on questions and measurement of nitric oxide (NO) as a sign of erectile function.

The results showed that there were differences between the two groups of men in terms of sexual desire.

Also, the group of men who consumed white pine nuts daily experienced a better durable erection.

Treats problems of erection:

Among the many minerals in pine nuts, it offers around 10% of the daily need in Potassium for 1 serving (1oz).

This mineral is essential to maintain fluid balance in the body and promote healthier bones, muscles, and nerve systems.

In 2002, the University of Alberta published a study  in the Vascul Pharmacol journal and it showed that:

• Maintaining erection and satisfactory sexual performance is influenced by many factors including aging, smoking, diabetes, and hypertension.
• An erection results from nitric oxide (NO) irritation because of the excitation of non-adrenaline nerve cells.
• There are several scientific factors to the process of erection that can be treated.

As a result of this study, it was confirmed that an increased intake of potassium levels contributes to a release of nitric oxide (NO) which promotes a better erection.

Because of that, it is very beneficial to consume white pine nuts at least 2 to 3 times a week to maintain a better erection.

Cooking pine nuts:

The most common way to consume pine nuts is by snacking on them fresh as they taste delicious on their own.

Nonetheless, they can also be used in pastry as a better substitute for roasted peanuts.

For example, it is one of the main ingredients of a Mediterranean brittle candy called “nougat” alongside pistachios, sugar, and almonds.

Pine nuts can also add a great nutty flavor to your homemade cereal bars or savory recipes like Pesto.

However, Chefs around the world also use pine nuts in savory dishes especially in meat-based stuffing with herbs and cereals.

Some people also like to fry pine nuts in a very hot pan with no oils just enough to roast them as we do with almonds.

To do that make sure you keep stirring with a wooden spoon as you don’t want the pine nuts to get burnt.

Then, you let them cool on a baking sheet, or you can roast them in the oven just enough until they go brown.

Precautions before consuming white pine nuts:

In moderate amounts, pine nuts are completely safe to eat.

However, there is no clear evidence on its safety level for pregnant and nursing women.

Pine nut allergy:

Some people may have allergies to pine nuts without even realizing it.

Pine nuts allergy is very similar to allergies caused by peanuts or soybeans and may cause different symptoms such as:

• Fever.
• Itching.
• Watery eyes.
• Coughing.
• Runny nose.

In some severe cases of pine pollen allergy, it may lead to an anaphylactic shock, which may cause difficulties in breathing and require medical intervention.

Pine nut syndrome:

This type of syndrome is not very common and it is a type of disorder caused by the consumption of pine nuts.

Some people call it to pine mouth syndrome and it is considered a relatively new condition.

Nonetheless, a few thousand cases were found and they experience severe abdominal pain for up to 2 weeks.

In addition, these people suffered occasional nausea after consuming pine nuts.

Even though it is still not clear yet but some people link this condition to possible oxidation of olefinic fatty acid in pine.

Buying white pine nuts:

To choose the best pine nuts it is always better to choose packaged products well-sealed for the best conservation.

You should avoid buying pine nuts in the market where they are exposed to the air and humidity.

This is because after being exposed to the humidity and air, pine nuts would turn soft and less crunchy only a few days after purchase.

However, you can still find pine nuts in organic food stores where they are either preserved in airtight boxes or on heat-drying shelves.

Also, you can find shelled pine nuts and those are great too!

It’s because pine nuts don’t spoil fast when they are still in the shell, nonetheless, you will probably need a hammer to break the shell.

If you can’t find packaged, shelled, or organic pine nuts you can always buy a small amount and use them quickly.

Storing white pine nuts:

The best storing of pine nuts would be without a doubt storing them in their shells.

Even though, it probably won’t be easy to break the hard shell to obtain small pine nuts that weigh not more than 5g.

Generally, most of the pine nuts in the market are sold either packaged or already exposed to the air in grocery stores.

Storing pine nuts is crucial as they are full of oils which makes them go rancid very fast.

To avoid that, they need to be kept away from light and moisture.

If you happen to have some of these nuts and want to store them the best way, put them in a sealed bag or for a glass jar for optimal storage.

When they are fresh, pine nuts have a strong pronounced flavor and a crunchy texture.

If god forbid, you stored some pine nuts for a long time and they become soft and taste weird, you should through them away.

Don’t worry though, as pine nuts can keep their qualities for 3 weeks in an airtight container or even 9 months if you freeze them.