What are the benefits of pine nuts and how many can you eat per day?
Pine nuts are foods that we don't consume as much, something that you should rethink because once you know what the benefits of pine nuts are, you'll be surprised by this list we've prepared for you.
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Be that as it may, the pinion it has to be included in our diet. The reason for this is its various nutrients that bring a series of benefits, contributing greatly to our health.
It is nothing more than a seed that is formed in a pine cone and when it opens, these seeds are released and thus forms the Araucaria seed. That's why in cooking there are several ways to make this seed and extract its flavor.
Nutritionist, Janine Rover, talks about the benefits that the seed can offer us:
“It is very energetic, rich in low-glycemic carbohydrates and fiber, as well as monounsaturated fats.”
Reports to nutritionist
But the secret to consuming pine nuts is to maintain balance, without any exaggeration. In fact, the pine nut comes from forest trees in Paraná, Santa Catarina and Rio Grande do Sul.
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When is the best time to consume pine nuts?
The Araucaria seeds have been germinating over the months of May to August and because of this, they did not undergo ripening and do not fall from the tree to be harvested.
This way, the seeds can only be collected for sale when they fall to the ground naturally and cannot be green. therefore, its harvest is not done anyway.
Anyway, let's check out the tips for what are the benefits of pine nuts that our team separated!
What are the benefits of pine nuts?
In general, Araucaria seeds have nutrients antioxidants, of vitamins, calcium, phosphorus and magnesium, helping our vision.
This set of minerals and vitamins make pine nuts an ally to combat fatigue, cardiovascular diseases, cholesterol,
Furthermore, it is great at preventing premature aging. Below, you can see more about each of them:
Pine nut benefits
1. Araucaria seeds help prevent premature aging
The aging of our skin is caused by several factors, such as:
- Sun exposure
- Smoking nicotine
- Drink little water
- Bad food
- Unregulated sleep
Firstly, to avoid this, change your habits, focusing on a diet that is rich in components with antioxidant action, such as the pine nut itself.
It is these antioxidants that prevent molecules that harm good cells in our body, called free radicals, thus preventing premature aging.
2. Pine nuts are a source of iron
Likewise, the pinion is loaded with iron that combats anemia and it can be said that it is like a fuel for hemoglobin (blood cell) transporting oxygen to all parts of the body.
3. Seeds help reduce cholesterol
Because it is a source of this nutrient, there are fatty acids which are healthy fats in pine nuts, reducing the level of LDL (bad cholesterol) and raising HDL (good cholesterol), also allowing the control of cholesterol levels.
In short, if there is no balance of cholesterol and triglycerides, we can have many chances of getting cardiovascular diseases.
4. Contributes to vision health
Pine nuts contain lutein, which is a carotenoid (an organic pigment) working on the health of our eyes.
Therefore, consuming it helps prevent diseases in this organ, such as macular degeneration, an illness that affects our vision and is more common in individuals over 55 years of age.
5. Pine nuts are very rich in B vitamins and vitamin C
Araucaria seeds are a source of several vitamins that make up the Araucária.
These are B complex vitamins that allow the nervous system to function better. As well as vitamin C which can renew cells of the body, acting and preventing various diseases.
6. It is also rich in fiber
Even though pine nuts have all these benefits, they are still a source of fiber.
Data from a survey belonging to the international journal, The Lancet, identified that consumption of fiber helps to reduce contracting heart diseases, type 2 diabetes and bowel cancer.
How much pine nuts can you eat per day?
The amount of 100 grams that makes up 1 cup of cooked pine nuts contains around 174 calories.
Therefore, so that its benefits are guaranteed when consumed, nutritionists suggest eating 7 to 10 cooked pine nuts.
The case of preparations, such as farofa and the salad, it is recommended that you only add one spoon. In the case of soups, a deep dish is enough.
How to cook pine nuts?
O Kitchen Manual He likes to put his knowledge into practice, which is why he brings recipes for you to make with pine nuts.
Cooking Araucaria seeds is the most common way to do it in a pressure cooker, which can be done in 30 to 40 minutes.
The trick is to add a pinch of salt to enhance the flavor. Once cooked, just peel it and you can serve and enjoy it.
Pine nut farofa recipe
Ingredients:
- Cooked and peeled pine nuts – 1 cup
- Zucchini cut into strips – 1 unit
- Cherry tomato tea – 1 cup (or chopped tomato)
- Sliced red onion – 1 unit
- Arugula – 1 bunch (or leaves of your choice)
- Olive oil – 2 tablespoons
- Juice of one lemon or vinegar of your choice
- Basil or parsley leaves
- Salt and pepper to taste
MODE OF PREPARATION:
- First, cut the pine nuts into slices and set them aside.
- Then, in a pan (or large frying pan) heat the butter and sauté the onion and garlic until golden.
- Afterwards, add the sliced pine nuts and stir, add the flour and mix until it starts to toast.
- To finish, add the grated carrot, parsley and adjust the seasoning to your preference.
We suggest meat, fish filling or a vegetable stew as accompaniments to this farofa.
As soon as you saw what are the benefits of pine nuts and all the other information we show you will definitely add this food to your menu, which will be a success!