Pine nuts: reduce cholesterol and fill up on omega-6

They are one of the traditional ingredients of the famous – and very good – pesto alla genovese, but i Pine nuts they have many other uses in the kitchen. And they should never be missing in our diet, because they possess interesting beneficial properties: let’s find out how they act on our body.

Pine nuts are a food very caloric and rich in nutrients essential for health: a portion of 100 grams provides 673 calories, which is why they must be consumed in moderation, to avoid weight problems. They are however an excellent source of vitamins and minerals, as well as of omega-6 fatty acids, which play a very important role in our body and in particular they protect the heart.

Several studies have shown the properties of pine nuts at the cardiovascular level: a research published on Circulation, for example, revealed that several nutrients these seeds are rich in act right on the heart, protecting it from the risk of developing certain diseases such as hypertension and heart attack. The fibre, in addition to having a marked effect on intestinal transit and correct digestion, help reduce cholesterol levels in the blood. Potassium, on the other hand, helps to keep blood pressure under control.

Thanks to omega-6 fatty acids, pine nuts seem to have a hypoglycemic action: they reduce blood sugar levels, decrease insulin resistance and fight inflammation in the body. A study published in the Journal of Nutrition has related the consumption of these seeds to a increased levels of “good” cholesterol, but also with a lower body mass index.

Me too’acido pinoleico seems to have effects on weight, reducing the sense of hunger and therefore contributing to a lower food intake. For this reason, moderate consumption of pine nuts can help you lose weightdespite the high caloric intake of these seeds.

Among their other properties that stands out antioxidant: they contain in fact good quantities of Vitamin E, which fights the formation of free radicals and oxidative stress, responsible for the onset of various chronic diseases. The vitamins of group B instead they play an important role in the control of metabolism, and in particular i folate they are essential for the proper development of the nervous system.

Before introducing pine nuts into your diet, pay attention to any interaction of this food with the medications you take. Omega-6 fatty acids can in fact interfere with the action of some anticoagulant drugs, then ask your doctor.


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