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You are here: Home / Food as Medicine Database / Search by Food / Pine Nuts

Pine Nuts

Health BENEFITS of Pine Nuts:

High in Manganese

  • helps the body absorb calcium
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Polyphenols (Phytonutrients)

  • assist in lowering blood pressure and heart disease
  • aid in reducing inflammation and oxidative stress
  • help slow down carbohydrate digestion and tumor growth

High in Sterols (Phytonutrients)

  • aid in reducing inflammation and blood cholesterol
  • strengthen the immune system
  • promote hormonal balance

Good Amounts of:

  • Magnesium
  • Phosphorus
  • Vitamin E
  • Zinc
  • Iron

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 tablespoon of pine nuts = approximately 59 calories)

11%
Carbohydrates
7%
Protein
82%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 tablespoon of pine nuts)

1.8g
Carbohydrates

1.1g
Protein

5.7g
Fat


FIBER & NATURAL SUGARS

(grams per 1 tablespoon of pine nuts)

1g
Fiber*

.2g
Natural Sugars*


NET CARBS

(grams per 1 tablespoon of pine nuts)

.8g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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