Like all nuts, pine nuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health.

Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.

A 30g serve is around 2 tablespoons of pine nuts.

Health effects

In addition to the health benefits that all tree nuts provide, pine nuts have been associated with: 

• Increased satiety: Pine nut oil may increase levels of appetite-regulating hormones and reduce appetite sensation for up to four hours after a meal [1, 2].
• Better results in tests measuring cognitive function, attention capacity and working memory in children whose mothers ate more nuts (including pine nuts) during the first trimester of pregnancy [3].

What makes pine nuts unique?

• Pine nuts are high in manganese – a mineral important for bone formation and metabolism of nutrients, and are also a good source of vitamin E, an antioxidant which helps maintain a healthy heart. 
• They are the second highest of all the nuts for iron (4.1mg/100g) and zinc (5.3mg/100g). Iron is needed to transport oxygen throughout the body, and zinc plays an important role in wound healing and immunity. 
• Pine nuts contain mainly polyunsaturated fats (57% of total fatty acids), but also monounsaturated fats – though in lower amounts (33% of total fatty acids). 
• They also contain copper, magnesium, thiamin, niacin, and phosphorous.
• They are naturally low in sugar and sodium.

Did you know? Pine nuts are edible seeds of pine trees, and are contained within the pine cone.

Where they are grown?

Most are imported from Asia and the Mediterranean, but there is a small orchard in central Victoria, near Heathcote.

Forms and best eaten with…

• Pine nuts are usually purchased as unsalted, raw kernels. 
• They are probably best known as a key ingredient in pesto.
• They also make the perfect partner for pasta, and go well in rice and couscous dishes. 

Storage

Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.

Pine mouth, also known as pine nut syndrome, is an uncommon syndrome affecting some people after eating pine nuts. It generally begins 12 to 48 hours after consuming pine nuts, and characterised by a bitter metallic taste, which lasts 2 to 4 weeks. Research has correlated this disorder with the consumption of nuts of the species Pinus armandii (Chinese white pine) [4].