Pine nuts: properties, benefits and harm

Small pale yellow cores of pine nuts are called "seeds of longevity".The composition of nuts includes valuable for human minerals and vitamins. Pine nuts have a pleasant sweetish taste and are often used in cooking for the preparation of fragrant and healthy dishes.

  • History of discovery
  • Varieties
  • Composition
  • Calorie
  • Nutritional value
  • Helpful Links
  • Culinary processing
  • Useful properties and applications
  • The use of cedar oil cake
  • healing properties of cedar oil
  • use of cedar oil in
  • cooking How to choose and store
  • Contraindications and harm
  • Interesting Facts

History of the discovery of

Discoverers of Siberia in the 15th century discovered an unknown tree that struck them toprosperity and greatness. The tree had similar features to the Lebanese cedar, which was described in the Bible. In connection with this fact the Siberian pine was called wrongly by cedar, and its delicious seeds were called pine nuts.

The person knew about unique properties of pine nuts in the 11th century. The works of the scientist Avicenna describe in detail the life-giving recipes, which include kernels and cedar nut shells. These drugs were used to strengthen human immunity and wound healing.

It is known that Roman legionaries took on long military campaigns of pine nuts. A handful of nuts helped warriors restore lost forces and cope with certain diseases.

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The main varieties of pine nuts are:

  1. Chinese pine nuts. The core of this nut has an elongated shape and a dark cream color. The shell of Chinese pine nuts is strong, so the process of peeling has its own characteristics. The taste of this kind of nut is bitterish and is characterized by a coniferous aftertaste. They collect Chinese pine nuts in Chinese artificial cedars.
  2. Far Eastern Pine Nut. The core of this nut is large in size, smooth and round in shape. The shell of the Far Eastern pine nut is easily susceptible to peeling and has a woody color. This nut has a pronounced fresh taste with an aftertaste of fragrant taiga herbs. The cone of the Far Eastern pine pine can reach a length of about 35 cm.
  3. Altai cedar nut. The kernels of this nut are small in size and are used to make healing cedar oil. They gather such a nut in the cedars of Altai.
  4. Krasnoyarsk pine nuts. This kind of cedar nut contains a large percentage of fats and nutrients. The cedar nut in Krasnoyarsk has a sweetish taste and a delicate aroma.
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Nuts of pine nuts are saturated with amino acids, vitamins, minerals, fats and other useful compounds.

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Caloric value

Pine nut is a high-calorie product. In 100 grams of nuts - 673 kcal.

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Nutritional value

Pine nuts are rich in saturated fatty acids, fiber and easily digestible protein.

Substance Weight( g)
Protein Fat Carbohydrate 68,37
Dietary Fiber 3,7
Saturated fatty acid 4,899
Starch 1,43
Mono- and disaccharides 3.59
Water 2.28
Ash 2,59

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Useful connections

Nut kernels contain important vitamins for humans. Particularly rich pine nuts vitamins of group B. Vitamin

Weight( mg / g)
PP 4,37
Beta-carotene 0,017
A( RE) 1
B1( thiamine) 0,364
B2( riboflavin) 0,227
B5(pantothenic acid) 0.313
B6( pyridoxine) 0.094
B9( folic acid) 34
C 0.8
E( TaE) 9.33
K( phylloquinone) 53.9
PP( niacin equivalent) 4,387

Nuts of pine nuts are saturated with magnesium, potassium, phosphorus and other minerals.

Name Weight( mg / g)
Calcium Magnesium 18
Sodium Phosphorus Potassium 597
Iron 5,53
Zinc Copper Manganese 1324
Selenium 0,7
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Culinary processing

Pine nuts are recommended for nutritionists to be eaten raw, as during the thermal treatment a large percentage of vitamins and minerals is destroyed. A day is recommended not to eat more than 40 grams of nuts. It is best to add pine nuts in salads and desserts.

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If you decide to fry cedar nuts, do not use oil. In a dry frying pan place the nuts and fry them for 10 minutes, stirring constantly with a spatula.

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Useful properties and applications

Systematic use of pine nuts:

  • protects against the development of atherosclerosis;
  • restores the functions of the nervous system;
  • relieves insomnia;
  • improves blood composition;
  • strengthens teeth and bones;
  • restores the cardiovascular system;
  • strengthens the immune system;
  • activates the metabolism;
  • lowers cholesterol in the blood.

The benefits of pine nuts for the health of expectant mothers and children are high, so they need to be systematically included in the diet.

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Application of cedar cake

When cold pressing of pine nuts, only cedar cake remains. It is a dietary product that promotes metabolism, maintains health and keeps people working for years to come. Also nut cake is rich in biological substances, fatty acids, proteins, trace elements and vitamins. It is customary to add it to various salads, creams and desserts.

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Healing properties of cedar oil

Cedar oil is a unique natural product. In a tablespoon of cedar oil contains:

  1. The daily norm of provitamin A( carotene), which normalizes metabolism and slows down aging. Also, carotene is a natural immunostimulant of nonspecific action, that is, it helps the body to fight any bacteria and viruses, regardless of their origin. Unlike synthetic analogues, carotene, supplied with cedar oil, does not require additional intake of fat-containing substances.
  2. The daily norm of vitamin E. It is a powerful antioxidant, slows down aging, strengthens the walls of blood vessels and myocardium, prevents the formation of blood clots, and promotes better breathing and cell nutrition, which in turn makes the skin, hair and nails strong and healthy. Cedar oil is useful for couples who have problems with the onset of pregnancy, as well as in the treatment of various skin diseases. Thanks to the content of vitamin E, cedar oil has a beneficial effect on the damaged skin, it helps to heal scars and scars. Vitamin E in cedar oil is five times more than in olive oil.
  3. The daily norm of vitamin D. This vitamin is especially necessary for a growing organism, as it participates in the regulation of the processes of cell multiplication. Derivatives of vitamin D, contained in cedar oil, regulate transportation and promote the absorption of calcium in the body, and support the activity of the cardiovascular system and normalize kidney, liver and gastrointestinal function.
  4. The daily norm of B vitamins, which participate in all types of metabolic processes, promote the conversion of proteins, fats and carbohydrates into energy, support the functioning of all mucous membranes and provide hemoglobin synthesis. Thiamine in the composition of cedar oil increases the secretory and motor activity of the stomach. Riboflavin is especially useful for pregnant women, since it has a favorable effect on the growth and development of the fetus. A nicotinic acid, or niacin, contained in cedar oil, lowers cholesterol in the blood and has a vasodilating effect.
  5. Daily rate of essential fatty acids. This is the so-called vitamin F - omega-3 and omega-6 polyunsaturated fatty acids: linoleic, linolenic, oleic. The human body is not able to produce them on its own - they can enter it only from the outside. Cedar oil is a wonderful source of these acids, which means that its daily use normalizes blood pressure, improves brain function, slows inflammation in the body, strengthens immunity and prevents Alzheimer's. By results of researches it has been established, that the people regularly receiving an omega-3 acid with food, practically do not suffer depressions.
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The energy value of cedar, like any vegetable oil, is quite high, so people who are watching their figure should not be addicted to its use. But for the nutrition of children( of course, in the absence of allergic reactions) cedar oil is simply irreplaceable. It contains iodine and phosphorus - trace elements necessary for the proper development of brain cells.

Cedar oil is a natural source of potassium.100 grams of cedar oil contain a third of the daily intake of potassium by an adult. This microelement has many properties that are favorable for the body: it normalizes the balance of acid and alkali in the body, maintains the water balance, regulates the permeability of cell membranes, and without it, muscle contractions are impossible.

Cedar oil is also good for eating during ARI and ARVI.A hundred grams of cedar oil contains a daily rate of magnesium. Lack of magnesium in the body:

  • impairs the absorption and absorption of other trace elements;
  • leads to chronic fatigue;
  • causes arrhythmia, muscle cramps and osteoporosis.

Maintaining the required level of magnesium is especially necessary for athletes, the elderly, and also for those who experience frequent stresses.

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Using cedar oil in cooking

Cedar oil also has the widest application in cooking. As a salad dressing, the oil will shade the taste of fresh vegetables with its delicate aroma, while retaining all the useful properties of pine nuts, and if you add a spoonful of cedar oil to baking, it will become even more delicious and will acquire extraordinary tenderness. In Italy, pine nuts are called peanut nuts, and they are used in the most exquisite dishes of Mediterranean cuisine. For fans of cooking cedar oil opens a wide scope for creativity: its taste and aroma are unobtrusive, and can harmoniously fit into many dishes.

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How to choose and store

Qualitative pine nuts have a light color and a dark dot at the blunt end. Pine nuts in a dark shell are inside empty or rotten, and their use can provoke the poisoning of the body.

When selecting pine nuts, remember that harvesting takes place in September and October, so carefully study the packaging of the product and pay attention to the date of its manufacture.

The kernels of pine nuts in the peeled form quickly deteriorate. Do not buy deformed nuts, as well as kernels, which are even present with minimal traces of mold.

Nutritionists do not advise buying pine nuts, which are in transparent packages. Ultraviolet rays destroy the vitamins and minerals contained in the product.

To store the product, peeled nuts are placed in a plastic bag or in a plastic container. After that, store the product in the refrigerator for 2 months.

Uncleaned kernels put in a bag, sewn from natural fabric, and hide in a dark and dry place. We would like to draw your attention to the fact that you can not store inshell nuts longer than half a year.

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Contraindications and Harms

Sometimes, after eating pine nuts, a temporary disturbance of taste sensations is observed. This condition is due to the fact that nut kernels contain compounds that, when interacting with oxygen, can activate receptors for bitter taste in the oral cavity. After a few hours, the taste buds are restored. To avoid the situation described above, buy raw or packaged pine nuts.

Pine nut kernels are not recommended for use:

  • for small children, since the nut can get into the respiratory tract;
  • to people who are obese;
  • to people prone to allergic manifestations.

The benefits and harms of pine nuts depend on the moderation of their use.

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Interesting facts

For the production of one liter of life-giving cedar oil, it is necessary to process about 3 kg of crushed corn kernels. Since ancient times, pine nut has been considered a powerful aphrodisiac and a product that supports male power.


I would like to see recipes for dishes using pine nuts.


I myself come from Siberia, so what is the pine nuts and what is their use for man, I know not by hearsay, but from my own experience. The first thing I want to say is that you can not abuse nuts, it will affect the stomach, intestines - up to diarrhea, maybe an allergy. By the way, do not abuse over-dried nuts, it is better to brew them with boiling water and leave for a while, so that they become softer - take care of your teeth! If half a glass of pine nuts pour hot milk or water, cool and then drink this water, easily cure cough, cedar water helps well and with female diseases.


I love cedar nuts very much. They are expensive, so I rarely buy them. Here they write that you can not abuse, but I would like to!

  • Jun 05, 2018
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