2023 Autor: Cecilia Ryder | [email protected]. Viimati modifitseeritud: 2023-08-25 12:21
Kui te pole allergiline, on raske mõelda sellele, miks inimene pähklite pärast pähklit ei sööks. Ja männipähklid, las ma ütlen teile, pole erand. Tuhandeid aastaid kasvatatud põllul on eriti neile pähklitele pakkuda mitte ainult maitsvat maitset.
Jätkake lugemist, et saada lisateavet männipähklite kasulikkuse kohta üldisele tervisele.
- Mis on männipähklid?
- Mis on piiniapähklite ajalugu?
- Milline on männipähklite toitumisprofiil?
- Mis on männipähklite tervisele kasulik?
- Kas männiriisikad on raseduse ajal head?
- Männipähklite valimine ja säilitamine
- Kas on mingeid näpunäiteid männipähklite lisamiseks oma dieeti?
- Kas näpunäiteid valmistamise ja toiduvalmistamise kohta?
- Kas mõni maitsev männiriisika retsept on?
- Kas männipähklitel on kiireid fakte?
- Kust osta piiniapähkleid
- Kas männipähklite kõrvaltoimeid on?
Mis on männipähklid?
Männipähklid on vaid mändide söödavad seemned. Teaduslikult kutsutud Pinus gerardiana mänd on pärit Afganistani idaosast, Pakistanist ja India loodeosast ning kasvab 1800-3350 meetri kõrgusel.
Prantsuse keeles nimetatakse seda ka "pignoniks", hispaania keeles "piñones", saksa keeles "pinienkernen" ja kreeka keeles "koukounari" on männiseemneid 20 liiki. Kõige sagedamini korjatakse männiseemneid neljast männipuust - Mehhiko pinonist, Colorado pinonist, hiina pähklimännist ja Itaalia kivimändist.
See on natuke pähklite (või tehniliselt öeldes seemnete) kohta. Kuidas oleks vaadata ajalukku?
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Mis on piiniapähklite ajalugu?
Need pähklid on olnud oluline toit juba tuhandeid aastaid. Tegelikult olid põlis-ameeriklased Suurest basseinist neid pähkleid korjanud üle 10 000 aasta. Nomadist jahimehed-korilased võisid männiseemneid koristada juba 10000 eKr, enne kui need Euroopas ja Aasias üsna populaarseks said. Seejärel levisid pähklid edasi Ameerikasse ja mujale. Kõik ühel põhjusel - pähklid on uskumatult toitvad.
Järgmine jaotis annab teile parema ülevaate toitumisprofiilist.
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Milline on männipähklite toitumisprofiil?
|Küllastunud rasv 1g||Trans-rasv||Kolesterool 0mg||Naatrium 1mg||Süsivesikud kokku 3,7 g||Toidukiud 1g||Suhkrud 1g||Protien 4g||A-vitamiin||C-vitamiin||Kaltsium||Raud||Kogused valitud esitamise kohta||A-vitamiin||C-vitamiin||D-vitamiin||E-vitamiin (alfa-tokoferool)||K-vitamiin||Tiamiin||Riboflaviin||Niatsiin||Vitamiin B6||Folaat||Vitamiin B12||Pantoteenhape||Koliin||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.
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What 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 Appetite
Research 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 Energy
Certain 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 Disease
Nuts, 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 Diabetics
According 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 Health
We 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 Risk
The 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 Bones
Calcium 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 Management
This 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 Immunity
The 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 Health
Pine 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 Health
High 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.
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Are 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.
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How To Select And Store Pine Nuts
As 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.
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Any 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:
These 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 Smoothies
You can also use roasted pine nuts as salad dressing or add to protein bars and fruit smoothies.
Nutritious Coating On Various Tasty Dishes
Incorporate 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.
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Any Tips On Preparation And Cooking?
There are other ways you can use pine nuts in your cooking, such as the following recipes.
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Any Delicious Pine Nut Recipes?
1. Avocado And Spinach Salad With Pine Nuts
What You Need
2. Salty-Sweet Pine Nut Bars
What You Need
The recipes are sure to taste great. But hey, how about checking out some fun facts?
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Any Fast Facts On Pine Nuts?
In case you were thinking where you can pick your next pack of pine nuts from…
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Where To Buy Pine Nuts
You 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.
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Any Side Effects Of Pine Nuts?
People who are allergic to nuts might also develop allergies to pine nuts.
Issues With Pregnancy And Breastfeeding
Yes, 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 Supplements
Certain supplements made of oil (especially Siberian pine nut oil) might aggravate conditions in people suffering from seizures. Consult your doctor in this regard.
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They 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’ Questions
What 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.
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