Why are pine nuts useful for women?
From a botanical point of view, pine nuts have nothing to do with nuts. These are the seeds of cedar pines, hidden in a hard shell. The product contains saturated and unsaturated fats, amino acids, a large amount of vitamins E and K, potassium, magnesium, phosphorus, zinc and iron - nutrients necessary to maintain hormonal levels, healthy bone, immune and nervous systems.
About the benefits and dangers of cedar nuts for women read the article.
The content of the article
Caloric content and chemical composition
According to scientific data, pine nuts are the seeds of Siberian pine pine. The plant is not considered a real cedar that grows in Lebanon. By the way, the seeds of Lebanese cedars are not used for food. The cedar pine got this name in the 15th century, when the foot of a Russian man first set foot on Siberian land. Admired by the beauty of the unknown trees, people compared them with the cedars described in the Bible.
Siberian cedars reach 40 m in height and live for about 500 years. Seeds appear every 5-6 years.
Interesting! Siberian cedar is a distant relative of the Italian pine tree. The author of the famous tale, Carlo Collodi, named Pinocchio after the nut of this tree.
In ripe elongated buds, from 30 to 150 seeds ripen. The yield per tree is about 50 kg. Each nut is encased in a dense inedible shell, which is separated by a special pneumatic separator.
The taste of pine nuts is sweet, delicate, creamy nutty with light pine notes. There should be no bitter taste. If the product is bitter, then it has deteriorated.
The table shows the chemical composition of 100 g of pine nuts:
|Beta carotene||0.017 mg||5 mg|
|Vitamin B1||0.364 mg||1.5 mg|
|Vitamin B2||0.227 mg||1.8 mg|
|Vitamin B4||55.8 mg||500 mg|
|Vitamin B5||0.313 mg||5 mg|
|Vitamin B6||0.094 mg||2 mg|
|Vitamin B9||34 μg||400 mcg|
|Vitamin C||0.8 mg||90 mg|
|Vitamin E||9.33 mg||15 mg|
|Vitamin K||53.9 μg||120 mcg|
|Vitamin PP||4,387 mg||20 mg|
|Lutein and Zeaxanthin||0.009 mg||5 mg|
|Potassium||597 mg||2500 mg|
|Calcium||16 mg||1000 mg|
|Silicon||50 mg||20-50 mg|
|Magnesium||251 mg||400 mg|
|Sodium||2 mg||1300 mg|
|Sulfur||150 mg||1000 mg|
|Phosphorus||575 mg||800 mg|
|Iron||5.53 mg||18 mg|
|Iodine||0.025 mg||0.1-0.2 mg|
|Manganese||8.802 mg||2 mg|
|Copper||1,3 mg||1 mg|
|Selenium||0.007 mg||0.055 mg|
|Zinc||6.45 mg||12 mg|
|Aspartic acid||1.3 g||—|
|Glutamic acid||2.93 g||—|
|Saturated fatty acids||7.98 g||18,7 g|
|Monounsaturated fatty acids||18,7 g||16.8 g|
|Polyunsaturated fatty acids||34.1 g||11.2-20.6 g|
|Omega-3 fatty acids||0.510-0.528 g||0.9-3.7 g|
|Omega-6 fatty acids||33.959 g||4.7-16.8 g|
Nutritional value of 100 g of product:
- calorie content - 673 kcal;
- proteins - 13.69 g;
- fats - 68.37 g;
- carbohydrates - 9.38 g;
- fiber - 3.7 g;
- water - 2.28 g;
- ash - 2.59 g.
Benefit and harm
Consider how pine nuts are good for women. Their positive effects on the female body are varied and extensive. They have a general tonic, immunomodulatory, tonic effect with regular use.
The ability of nuts to reduce the level of "bad" cholesterol has been scientifically proven. This reduces the risk of stroke and atherosclerosis due to blockage of blood vessels by cholesterol plaques. In 2014, scientists conducted a study that revealed a decrease in lipid levels in women with metabolic syndrome with regular consumption of pine nuts.
Reference! Metabolic syndrome is the general name for a set of pathologies: hypertension, obesity, type II diabetes mellitus.
The magnesium in cedar seeds helps control blood pressure. Its increase threatens the development of heart failure, aneurysm, loss of vision.
Unsaturated fats, vitamins E and K, manganese and magnesium prevent cardiovascular diseases, improve blood clotting.
Vitamin K is indispensable in the structure of bones, its sufficient amount reduces the risk of fractures after 50 years by 65%. Regular consumption of pine nuts prevents the development of osteoporosis, increases bone mineralization.
The product reduces the risk of developing cancer of the pancreas and colon due to its high concentration of magnesium. Research in this area has shown that reducing magnesium intake by 100 mg per day increases the risk of developing cancer by 24%. Colorectal cancer (a malignant lesion of the colon) is most common among women who have entered menopause.
Alcohol tincture on the shell of pine nuts is used to treat uterine fibroids and normalize the psycho-emotional background. Pine nuts are recommended for painful periods to stabilize the physical and emotional state.
Nuts contain lutein, or "eye vitamin". Most do not get enough of it from foods, and the body is unable to synthesize this element. There are about 600 carotenoids, 20 of which are found in the human body. Moreover, two of them - lutein and zeaxanthin - support visual function, prevent macular degeneration and the development of glaucoma, and reduce the negative effects of ultraviolet radiation.
Helpful! In 2015, scientists examined the effects of magnesium on mental health. Research has shown that the macronutrient reduces the manifestations of anger, irritability, increases endurance and prevents depression.
Iron, magnesium and monounsaturated fats increase vitality and endurance and help you recover faster from strength training.
Pine nuts control type II diabetes and prevent the development of complications associated with this disease (decreased visual acuity, stroke). With daily use, sugar and cholesterol levels are normalized.
Zinc and manganese increase immunity, maintain hormonal balance, connective tissue density, and promote skin regeneration. Iodine normalizes thyroid health. Vitamin B2 is involved in the synthesis of corticosteroids - hormones that relieve inflammation of the skin and genitourinary system.
Pine nuts are a source of vitamin E, especially useful for women with alopecia areata and thinning hair. With regular use of the product, the hair becomes strong, smooth and shiny.
Vitamins, minerals and antioxidants keep skin youthful, slow down aging, moisturize and nourish it, treat psoriasis, acne, eczema and furunculosis.
During pregnancy and lactation
Pine nuts improve blood circulation and prevent venous congestion - these problems often suffer from women during pregnancy.
Fiber improves intestinal peristalsis, prevents the development of constipation. Vegetable protein and iron, ascorbic acid, fatty acids support immunity, hemoglobin levels, participate in the formation of the baby's brain and prevent oxygen starvation. During lactation, pine nuts increase the production of breast milk and increase its nutritional value.
When losing weight
Despite the high calorie content, the product helps to reduce weight and keep it under control. The effect is based on the stimulation of the synthesis of cholecystokinin, a hormone that transmits impulses to the brain about saturation. Nutritionists recommend eating a handful of pine nuts half an hour before meals.
The high nutritional value of the product helps to fight obesity. Regular consumption of nuts increases insulin resistance and reduces body fat, reduces appetite and dulls hunger.
Reference! Pine nuts are perfect for an evening snack. Protein fills the body with energy, restores muscle tissue.
Pine nuts can cause allergic reactions, including anaphylactic shock. People with nut allergies should not consume this product.
Some people suffer from Pine-Mouth Syndrome, an allergic reaction in which a metallic or bitter aftertaste occurs in the mouth after eating fungus-affected and rancid pine nuts. There is no cure; all that remains is to completely abandon them.
Negative symptoms occur with excessive use of the product. General weakness, dizziness, nausea, vomiting, bitterness in the mouth, inflammation of the gastrointestinal tract and gallbladder develop.
The product is contraindicated in children under 3 years of age. Small grains are potentially dangerous for babies and can block the airways if accidentally swallowed and inhaled.
Norm and methods of use
The average daily rate of pine nuts is 2-3 tbsp. l., maximum - ½ faceted glass or 70 g. The product is recommended to be consumed fresh or lightly fried in a dry frying pan. However, nutritionists insist on the first option, citing the fact that heat treatment kills nutrients and reduces the taste of nuts. The product is widely used in cooking: it is added to salads, dough for cookies, pies, cake layers.
It is impossible to imagine the classic Italian pesto sauce with green basil, parmesan and aromatic olive oil without pine nuts.
The grains are combined with meat, fish, vegetables, fatty cheeses, white acacia honey. They are put in muesli, oatmeal, granola, cottage cheese, chocolate. Pine nuts complement salads based on Peking cabbage, arugula, spinach, green onions, cucumbers, avocados.
The product does not mix with salt and pepper. In the composition of kozinaki, the original taste is lost.
Pine nuts are a useful product that replenishes the reserves of vitamins and minerals in the body. Amino acids fight free radicals, relieve inflammation, and support the body's immune response. Saturated fat promotes weight loss by suppressing appetite and prolonging satiety. Lutein supports eye health. Potassium, magnesium, phosphorus, zinc, iron and iodine normalize hormonal levels.
Vitamin K increases bone mineralization and prevents the development of osteoporosis in women after 50 years. Tocopherol maintains the beauty of hair and skin and has antioxidant properties. Cedar nuts are good for women during pregnancy and lactation: the rich chemical composition contributes to the normal development of the baby, supports the health of the mother, and helps to increase the amount of breast milk.