2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2023-12-17 14:20
Ako niste alergični, teško je smisliti bilo koji razlog zbog kojeg osoba ne bi poludjela od oraha. I pinjoli, pravo da vam kažem, nisu iznimka. Uzgajani više od tisuću godina, posebno ovi orašasti plodovi nude više od ukusnog okusa.
Nastavite čitati kako biste saznali više o prednostima pinjola za cjelokupno zdravlje.
Sadržaj
- Što su pinjoli?
- Što je povijest pinjola?
- Koji je nutritivni profil borovih orašastih plodova?
- Koje su zdravstvene prednosti pinjola?
- Jesu li pinjoli dobri tijekom trudnoće?
- Kako odabrati i pohraniti pinjole
- Bilo koji savjet za uključivanje pinjola u vašu prehranu?
- Bilo koji savjet o pripremi i kuhanju?
- Bilo koji ukusni recept od pinjola?
- Bilo kakve brze činjenice o pinjolima?
- Gdje kupiti pinjole
- Bilo kakve nuspojave pinjola?
Što su pinjoli?
Pinjoli su samo jestivo sjeme borova. Znanstveno nazvan Pinus gerardiana, bor je porijeklom iz istočnog Afganistana, Pakistana i sjeverozapadne Indije, a raste na uzvišenjima između 1800 i 3350 metara.
Na francuskom se naziva i "pignon", na španjolskom "piñones", na njemačkom "pinienkernen" i na grčkom "koukounari", postoji 20 vrsta borova koji proizvode sjeme bora. Sjeme bora najčešće se bere iz četiri sorte borovih stabala - meksičkog pinona, koloradskog pinona, kineskog bora oraščića i talijanskog kamenog bora.
To je malo o orašastim plodovima (ili sjemenkama, tehnički gledano). Što kažete na to da pogledate povijest?
Natrag na TOC
Što je povijest pinjola?
Ti su orašasti plodovi tisućama godina važna hrana. Zapravo su američki domoroci iz Velikog bazena brali ove orašaste plodove više od 10 000 godina. Nomadski lovci-sakupljači možda su počeli brati pinjole još prije 10000. godine prije Krista, prije nego što su postali prilično popularni u Europi i Aziji. Orašasti plodovi potom su se proširili na Ameriku i ostatak svijeta. Sve iz jednog razloga - orašasti plodovi su nevjerojatno hranjivi.
Sljedeći odjeljak pružit će vam bolju ideju o prehrambenom profilu.
Natrag na TOC
Koji je nutritivni profil borovih orašastih plodova?
Zasićene masti 1g | Trans masti | Kolesterol 0mg | Natrij 1mg | Ukupni ugljikohidrati 3,7g | Dijetalna vlakna 1g | Šećeri 1g | Protien 4g | Vitamin A | Vitamin C | Kalcij | Željezo | Količine po odabranoj porciji | Vitamin A | Vitamin C | Vitamin D | Vitamin E (alfa tokoferol) | Vitamin K | Tiamin | Riboflavin | Niacin | Vitamin B6 | Folat | Vitamin B12 | Pantotenska kiselina | Kolin | Betaine | Amounts Per Selected Serving | Calcium | Iron | Magnesium | Phosphorus | Potassium | Sodium | Zinc | Copper | Manganese | Selenium | Fluoride |
*United States Department of Agriculture, pine nuts (1) Pine nuts contain several other vital nutrients, and all of them have one common goal – which is to offer us the best health benefits. Back To TOCWhat Are The Health Benefits Of Pine Nuts?Pine nuts work great in suppressing appetite and aiding weight loss, thanks to their fatty acid content. The great combination of nutrients in pine nuts boosts energy, while other important minerals like magnesium and protein help prevent heart attacks and diabetes. The other antioxidants in these seeds are good for pregnancy and boost immunity, vision, skin, and hair health. 1. Suppress Your AppetiteResearch shows that pine nuts contain certain fatty acids that might help curb appetite (2). These fatty acids in pine nuts (especially Korean pine nuts) help release a hormone called cholecystokinin (CCK), which is known to suppress appetite (3). When the study was done on people, it revealed encouraging results. Another study found that pine nuts can boost the functioning of appetite suppressants by up to 60 percent for as long as 4 hours (4). The important fatty acid in Korean pine nut oil is pinolenic acid, which studies say is a promising satiety ingredient (5). 2. Boost EnergyCertain specific nutrients in pine nuts, like monounsaturated fat, iron, and protein, can help boost energy levels (6), (7). They also are a great source of magnesium. When magnesium is at low levels in the body, it can cause fatigue (8). Pine nuts also help build and repair tissues in the body that might otherwise lead to fatigue. The protein in the nuts also helps. This nutrient, which is a complex molecule, takes longer to break down in the body – offering a steady and long-lasting supply of energy without causing a burnout (9). 3. Reduce The Risk Of Heart DiseaseNuts, in general, are always considered good for the heart. Studies have shown that nut consumption can cut the risk of sudden death by heart attack (10). Monounsaturated fats, vitamins E and K, magnesium, and manganese form a synergistic blend to prevent cardiovascular disease. The pinolenic acid in pine nuts supports healthy cholesterol and even helps lower the levels of bad cholesterol (LDL) (11). The vitamin K in these seeds helps to form blood clots to prevent bleeding after injury while the vitamin E helps produce red blood cells important for oxygen transport. Consuming tree nuts (like pine nuts) has also been associated with lower blood pressure levels. [Read: Top 30 Heart Healthy Foods]4. Benefits DiabeticsAccording to research, eating pine nuts every day can help control type 2 diabetes (12). The seeds also prevent related complications like vision issues and stroke. Type 2 diabetes patients who had pine nuts every day showed improved glucose control and reduction in bad cholesterol levels. More interestingly, pine nuts (and other tree nuts) have benefits for both glucose control and blood lipids. They can also be used to increase the intake of vegetable oils and protein in type 2 diabetes patients. This is important since these two components are vital to improve the symptoms of the disease without leading to weight gain (13). 5. Enhance Brain HealthWe already saw pine nuts are rich in iron, which is a mineral required for storing and transporting oxygen. However, iron is also important for brain health too (14). Also, research shows that other nutrients in pine nuts, like magnesium, can help treat anxiety, depression, and stress. One study proved that dietary intake of magnesium could help improve the condition of adolescents with depression and anxiety disorders. Higher levels of magnesium can lead to lesser emotional outbursts and other behaviors associated with mood disorders (15). 6. Cut Cancer RiskThe cancer health benefits of pine nuts can be attributed to their magnesium content. This mineral has been linked to a lower risk of various types of cancer. One study shows that a decrease in serum magnesium by 100 milligrams per day can increase the risk of pancreatic cancer risk by 24 percent (16). Therefore, increasing your blood magnesium levels may help to lower such risk. 7. Strengthen BonesCalcium is well-known for its bone health benefits. Did you know, though, that vitamin K can help bones too? One study talks about how this vitamin can help in the treatment and prevention of osteoporosis (17). It not only increases bone mineral density but also reduces fracture rates (18). And here’s something quite interesting. One very common reason for the deficiency of vitamin K is the intake of cholesterol-lowering pharmaceuticals. But when you take pine nuts, you may not need any cholesterol-lowering medication since the nuts have cholesterol-lowering potential, not to mention that they provide a rich source of vitamin K (19). [Read: Top 10 Foods For Healthy Bones]8. Aid Weight ManagementThis is where we talk about appetite suppression again. We already saw how the pinolenic acid in pine nuts could help suppress appetite. This appetite suppression can aid in weight loss. The other heart-healthy fatty acids in pine nuts also help burn belly fat. One study states that replacing saturated fats in the diet with pine nuts (and nuts, in general) can help you lose weight without making any additional changes to calorie intake or exercise duration (20). 9. Boost ImmunityThe manganese and zinc in pine nuts can do a great job at boosting immune health (21). While the former helps maintain the body’s hormonal balance and strength of connective tissue, the latter boosts immunity and aids wound healing. As per one report, additional zinc in the diet can help boost the immune system in older adults (22). Zinc is associated with an improvement in the function and number of T-cells, which are a type of white blood cells that destroy invading pathogens. 10. Improve Vision HealthPine nuts contain a lot of lutein, which is an antioxidant also known as the eye vitamin. Several surveys have revealed that most Americans taking the Standard American Diet don’t consume adequate amounts of lutein. There are about 600 carotenoids your body can utilize, of which only about 20 are transported to your eyes. Of these, only two are deposited in your eyes in large amounts. One is lutein, and the other is zeaxanthin. Both these nutrients help prevent macular degeneration and glaucoma by fighting free radical damage. 11. Enhance Skin And Hair HealthHigh concentrations of various essential vitamins, minerals, and antioxidants make pine nuts amazingly helpful for skin care. Vitamin E and antioxidants work to hold back the aging process (23). And thanks to its anti-inflammatory properties, pine nut oil is very suitable for sensitive skin types. It nourishes the skin and protects it from various common conditions. Moreover, it also has great moisturizing effects on the skin. Pine nut oil is well known for massage therapy because of its healing property. It helps to reduce a number of skin issues like itching, psoriasis, pimples, eczema, scabies, and sores. This nut oil gives the skin a revitalized and fresh look. A body scrub created with raw pine nuts and coconut oil revives the skin by sloughing off dead skin cells. Moreover, due to its excellent hydrating and moisturizing properties, it is a recognized remedy for relieving dehydrated skin. Pine nuts are a rich source of vitamin E, a vitamin known for boosting hair growth. Moreover, it also keeps the scalp in good condition. People suffering from hair loss or hair thinning have found pine nut oil to be extremely helpful in combating the condition. These edible nuts contain a high concentration of proteins. The protein content in the nuts protects the hair against damage and keeps it strong, healthy, and lustrous. These are the health benefits of pine nuts. But now, we have an important question to address. Back To TOCAre Pine Nuts Good During Pregnancy?Very much. Because they are highly nutritious, which is the kind of stuff pregnant women must be taking in. Pine nuts are high in fiber, and this can help ease constipation, which is one common issue during pregnancy. And the iron and proteins are particularly beneficial, especially if the mother is a vegetarian. Iron and proteins play a vital role in the health of both the mother and the baby. Pine nuts contain vitamin C too (though not so much), which helps in the efficient absorption of iron. However, keep in mind that taking pine nuts in their natural form is always the best option. That settles it, right? And if you are wondering how to pick the right pine nuts and how to store them, keep reading. Back To TOCHow To Select And Store Pine NutsSelection
StorageAs mentioned earlier, pine nuts are available in the market in both shelled and unshelled forms. Unshelled nuts have a relatively longer shelf life than the shelled ones. They can be stored for almost three to four months. The shelled nuts are not good candidates for long-term storage. They get damaged easily, especially if stored in a hot, humid place. Therefore, it’s best to store them in a cool and dry place. Oh, wait. There’s more. If you want to know the different ways you can prepare and cook with pine nuts, this is it. Back To TOCAny Tips For Incorporating Pine Nuts Into Your Diet?Pine nuts can be used for culinary purposes in more than one way. Here are some ideas to incorporate these healthy and tasteful nuts in your regular recipes: Crunchy AdditionThese seeds can be a crunchy addition to chocolate, cookies, biscuits, granolas, slices, and cakes. Moreover, they can be added to wholemeal breads, home-baked pizzas, and several desserts like sundaes and ice-cream-based recipes. Dressings On Bars And SmoothiesYou can also use roasted pine nuts as salad dressing or add to protein bars and fruit smoothies. Nutritious Coating On Various Tasty DishesIncorporate pine nuts in meat, fish, and various vegetable dishes. They provide a scrumptious and highly nutritious coating for chicken, fish, and tofu, which can be baked, deep-fried or pan-fried. Back To TOCAny Tips On Preparation And Cooking?
There are other ways you can use pine nuts in your cooking, such as the following recipes. Back To TOCAny Delicious Pine Nut Recipes?1. Avocado And Spinach Salad With Pine NutsWhat You Need
Directions
2. Salty-Sweet Pine Nut BarsWhat You Need
Directions
The recipes are sure to taste great. But hey, how about checking out some fun facts? Back To TOCAny Fast Facts On Pine Nuts?
In case you were thinking where you can pick your next pack of pine nuts from… Back To TOCWhere To Buy Pine NutsYou can pick your pack of pine nuts from your nearest supermarket store. Or get them online at Amazon or Walmart. And wait, there are certain things about pine nuts you also must consider. Back To TOCAny Side Effects Of Pine Nuts?Nut AllergiesPeople who are allergic to nuts might also develop allergies to pine nuts. Issues With Pregnancy And BreastfeedingYes, we spoke of how good these seeds can be during pregnancy. But only consume in moderation. However, when it comes to breastfeeding, less information is available. Consult your doctor before consuming. Concerns With SupplementsCertain supplements made of oil (especially Siberian pine nut oil) might aggravate conditions in people suffering from seizures. Consult your doctor in this regard. Back To TOCConclusionThey have a superb mix of the most essential nutrients. And when that is the case, there is no harm in making them a regular part of your diet. Right? Tell us how this post has helped you. Do leave a comment in the box below. Expert’s Answers For Readers’ QuestionsWhat is pine mouth syndrome? Pine nuts can often cause a mysterious metallic taste 12 to 48 hours post consumption. This is called the pine mouth syndrome. The syndrome, however, improves over time without any serious side effects. Why are pine nuts so expensive? Because they are usually harvested using the hands. They are seeds produced by cones, and gathering those seeds takes time and labor. Where do pine nuts come from? As we saw, from the cones of a pine tree. Are all pine nuts edible? Yes, though the quality of the seeds depends on the species of the pine tree. How many pine nuts can I eat in a day? About 15 to 20 pine nuts (about 30 grams) is fine in a day. Can pine nuts be included in a Paleo diet? Yes, as a Paleo diet includes eating nuts and seeds, you can include these in your diet. References
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