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Chemical composition of pine nuts

The useful properties of pine nuts are due to their chemical composition, which includes a large number of micro- and macro-elements. Although they are called nuts conventionally, Siberian pine seeds can fully meet the daily requirement of humans in phosphorus and magnesium. In addition, pine nuts have excellent taste qualities, so they are widely used in cooking.

Composition

Regular use of nuts of this type helps to reduce the risk of atherosclerosis and cancer, normalize heart function and improve the condition of the blood vessels.

Their composition includes:

Vitamin A

Retinol is an essential source of eye health. It affects protein synthesis and helps to increase the body's defenses. It is especially beneficial for the health of women who are carrying a fetus.

Vitamin B1

So-called thiamine is essential for normal cardiovascular function, nervous tranquility, metabolism and other processes in the body.

Vitamin B2

Riboflavin is another treasure trove of eye health. It also helps the body process proteins, fats and carbohydrates and oxygenates it, without which the body cannot get energy. It is a natural antioxidant that increases immunity.

Vitamin C

Ascorbic acid is essential for increasing the body's defense functions. It helps to resist the effects of viruses and bacteria, promotes rapid regeneration of wounds, participates in the synthesis of collagen protein.

Vitamin E

It helps improve the function of the reproductive system. Tocopherol, as it is also called, affects blood clotting, reduces the risk of blood clots, increases the elasticity of the vascular system, slows the aging process by protecting body cells from oxidation.

Vitamin B3 (PP)

Niacin is an essential ingredient that helps normalize cholesterol levels in the blood. It helps to dilate blood vessels, having a beneficial effect on a person's mood. Vitamin B3, contained in pine nuts, participates in carbohydrate metabolism, helps quick healing of wounds and weight loss.

Vitamin B4

Choline is a natural antidepressant that protects nerve cells from damage. That is why the consumption of pine nuts promotes the health of the nervous system. In addition, choline is especially necessary for people who are engaged in mental activities, as well as athletes.

Vitamin B5

Pantothenic acid is not able to accumulate in the body, so its deficiency should be made up with a proper diet. Consumption of cedar pine kernels helps the production of sex hormones. Therefore, this is another source of male and female health. In addition, pantothenic acid helps to cope with fatigue, insomnia, depression and irritability.

The composition of pine nuts also includes:

  • Vitamin B6;  
  • Vitamin B9;  
  • Vitamin K.

The mineral composition of kernels includes potassium, magnesium, iron, phosphorus, as well as copper, manganese, selenium, calcium and sodium.

Nutritional value

The amount of protein in pine nuts is not inferior to many types of fish, poultry and beef liver. At the same time, because of its plant origin, it is easily and almost completely absorbed by the body. This makes the seeds of Siberian pine essential for people on a vegetarian diet or who for some reason do not eat meat and animal products.

The coarse dietary fiber contained in pine nuts helps to improve the function of the gastrointestinal tract, gently cleanses the intestinal walls and contributes to the removal of toxins and waste products.

Caloric values

Cedar kernels exceed even walnuts in calories. One handful of fruit (up to 100 g) contains more than 670 kcal and 50 g of vegetable oil. However, pine seeds have almost no effect on weight. Moreover, specialists recommend to include them in the diet for weight loss, as they contribute to the rapid satiation and give a feeling of fullness for a long time. However, you should limit their use to people suffering from cholecystitis and biliary tract diseases..