Despite their name, pine nuts are actually edible seeds that come from different species of pine cones. Pine nuts are healthy when added to your diet in moderation. 

These tiny seeds pack a variety of nutrients essential to your health, including vitamins, minerals, and heart-healthy fats. While they are high in fats, they have minimal saturated fat. The balance of healthy fats, protein, and fiber in a serving of pine nuts can help keep blood sugar levels stable, help with diabetes management, and support your heart health.  

Health Benefits

Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. 

Additionally, regularly eating pine nuts or other seeds and nuts may help reduce the risk of diabetes and heart disease. This benefit may be due to the type of fats commonly found in seeds and nuts.  

Pine nuts also can provide other health benefits like:

Heart Health

Pine nuts contain a variety of nutrients that contribute to heart health and may lower the risk of cardiovascular disease, including antioxidants that help with long and short-term heart health Eating at least three servings of pine nuts or other tree nuts every week may reduce your risk of heart failure and atrial fibrillation. And, eating at least one ounce of nuts a day may lower your risk of heart disease further. 

The unsaturated fats in nuts help raise HDL or good cholesterol levels and lower LDL or “bad” cholesterol levels. Omega-3 fatty acids may prevent arrhythmias (a condition where your heart beats too fast or too slow) and help reduce blood clotting