The Health Benefits of Pine Nuts

Nutrient Content (1 oz)


Good Source of: 

  • Vitamin K- 19%
  • Vitamin E- 13%

Also a Source of:

  • Thiamin- 7%
  • Niacin- 6%
  • Riboflavin- 4%


Excellent Source of: 

  • Manganese- 123%

Good Source of: 

  • Copper- 19%
  • Magnesium- 18%
  • Phosphorus- 16%
  • Zinc- 12%

Also a Source of:

  • Iron – 9%
  • Potassium- 5%


Also a Source of:

  • Fiber- 4%
  • Antioxidants – Chlorogenic Acid
  • Omega 6 Fatty Acids
  • Phytosterols

*All nutritional Info From (1)

How Pine Nuts Prevent Chronic Disease

Healthy fats and bioative compounds make pine nuts an easy resource to help prevent chronic disease

How Pine Nuts Prevent Cancer

  • In one study, nut consumption was associated with reduced incidence of colorectal cancer (2).
    • Pine nuts, like many nuts, contain phytosterols. These are active compounds similar in structure to cholesterol and known to inhibit LDL cholesterol absorption. These compounds also help to limit proliferation and development of colorectal cancers.
    • Another compound of high interest found in pine nuts is resveratrol. Resveratrol has been studied as a powerful antioxidant with anti-cancer properties (3). The resveratrol content in pine nuts is not great enough for optimal function, so it is recommended by leading preventative doctors to be taken as a supplement in addition to consumption via regular diet (4).
    • Other antioxidative nutrients and bioactive compounds found in pine nuts are flavonoids, selenium, and quercetin.
      • Cancer often develops and spreads due to overactivity of molecules called free radicals that damage your DNA and promote proliferation of cancer cells. Antioxidants neutralize these molecules and preserve the structure and function of your cells.

How Pine Nuts Prevent Cardiovascular Disease

  • Pine nuts are most commonly known to have heart healthy properties. They are absolutely loaded with omega 6 polyunsaturated fatty acids, which have been shown to reduce risk of heart disease, stroke, and cardiovascular related deaths when regularly incorporated into a diet (5). It is important to note that while pine nuts are packed with omega 6s, they do not supply large amounts of omega 3 fatty acids. The best way to promote heart health is to obtain both kinds of fats, so sources high in omega 3s like fish, walnuts, and chia seeds are important to consume in addition to pine nuts (6).
    • Atherogenesis is the process by which plaque forms in your arteries. Plaque buildup can lead to heart attack and stroke, and inflammation exacerbates plaque formation. Nut consumption, including pine nuts, reduced inflammatory markers associated with plaque buildup (7).
    • As mentioned previously, nuts contain phytosterols that help reduce LDL cholesterol levels. Maintaining lower levels of LDL cholesterol is vital for cardiovascular health and prevention of heart attack and stroke (8).

How Pine Nuts Prevent Diabetes

  • Nuts are a great resource for diabetes prevention. They have limited carbs but contain fiber and protein to slow digestion.
    • A 16-year study showed that consumption of nuts in women significantly reduced the risk of diabetes, and among women under a BMI of 25 and consuming them at least 5 times per week they had upwards of a 45% reduction (9).
    • Tree nuts have been shown to regulate and improve glycemic control. Controlling blood sugar is vital for diabetes prevention, as consistent blood sugar spikes can lead to insulin resistance and the eventual onset of diabetes (10).

Pine Nuts Promote a Number of Health Benefits

How Pine Nuts Promote Immune Health

Pine nuts are a good source of zinc. Zinc plays a vital role in the immune system by assisting immune response and action. Zinc helps the body identify and destroy foreign invaders in cells, preventing disease and infection (11).

How Pine Nuts Promote Longevity

Nuts are an important resource for living a long healthy life. They reduce many factors associated with stress and mortality, including oxidation and inflammation. Limiting damage accrued by these markers of aging helps prolong the functionality of the body (12).