Although pine nuts are known primarily as an indispensable ingredient in traditional pesto or salads, few people realize their unique health effects. These small seeds not only help to suppress the constant feelings of hunger, but also support the proper activity of the brain and the nervous system.
Most of us may connect them to Italian pesto or luxury salads, but in the usual they appear more exceptionally – pine nuts. And yet these inconspicuous pine seeds hide their nutritional treasures that could envy them many superfoods. Not only are a rich source of healthy fats, proteins and antioxidantsbut at the same time they can naturally suppress appetite and promote brain activity. This makes them an ideal snack for anyone who wants to eat cleverly and healthy – without hunger.
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Small seed with great force
Pine nuts are not nuts in the true sense of the word – These are edible seeds of some kinds of pine treesmost often the growing in the Mediterranean and Asia. Although small, they are very concentrated. They contain quality vegetable fats (especially Omega-6 and Omega-9 fatty acids), proteins, vitamin E, magnesium, zinc and iron. According to experts, this combination makes pine nuts an exceptional source of nutrients for heart, brain and metabolism.
“Omega-3 fatty acids contained in pine nuts help create and repair brain cells. Research has shown a link between Omega-3 and improved cognitive capabilities and brain blood flow,” says Katherine Marengo, nutrition expert.
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Natural taste suppresser to eat
One of the most interesting Pinium nut features are the ability to naturally reduce appetite. This is due to pinolic acid – fatty acid, which, according to several studies, stimulates the release of hormones regulating satiety (eg cholecystokinin). And pinolic acid can help reduce calorie intake without hunger. This makes the pine nuts an ideal part of the diet diet or when you want to reduce overeating.
Brain and nervous system support
In addition to helping to reduce appetite, pine nuts also have a positive effect on the brain. Due to the high content of antioxidants (including vitamin E) and omega-9 fatty acids, they promote blood circulation, protect nerve cells and may slow down the cognitive decline associated with age. Regular consumption is therefore recommended especially for people exposed to stress, work overload or older age.
In addition, zinc and magnesium promote concentration, memory and quality sleep. Magnesium plays an essential role in the transmission of nerve impulses, which is also reflected in mental well -being. And if you tend to fatigue or mood swings, several tablespoons of pine nuts per day may be a surprisingly effective helper.
How to include them in the diet
Pine nuts are most often used in Italian cuisine, especially in pesto, but there are many more possibilities. You can dry them in a pan and add to salads, couscous, risotto or vegetable mixtures. They also taste great in yoghurt, or as part of home granola. A small handful of a day is enough – the effect is noticeable, but the energy value remains acceptable if it does not overcome the amount.
Just beware – pine nuts are relatively expensive and at the same time prone to rancidity. Buy them in specialized stores and store them in a closed container in a cool and dry place. They taste freshly roasted.
Why do Czechs almost don’t eat them
The reason why they often do not consume in our country is partly their price, partly that pine nuts are not a common part of traditional Czech cuisine. Often people consider them a “luxurious” ingredient in exceptional dishes. But due to their nutritional properties, they would deserve much more frequent use. Just start lightly – Add them to your favorite salad, homemade pastry or vegetable carban. And once you taste it freshly roasted, you will probably find that it is not an extra luxury, but a full part of a healthy diet.
A small nut, a great effect
Pine nuts may not be one of the foods we buy every week, but that’s a shame. Their ability to suppress appetite, protect the nervous system and supply the body with quality fats and minerals makes them more than just a tasty ingredient. If you are looking for a small change with a big impact, reach for them next time.
