Pine nuts are nutritious and can also reduce the risk of developing many chronic diseases. Here are the "five major health benefits of pine nuts" summarized by American nutrition expert Lisette Bailli.
1. Suppresses appetite and aids weight loss. A new study from Pennsylvania State University's Schuylkill Campus found that eating a handful of pine nuts daily (about 30 grams) helps control appetite and prevent weight gain. The study found that overweight women who ate a handful of pine nuts before breakfast reduced their daily food intake by 37%.
2. Boosts body energy. When you feel tired and weak, you might as well eat some pine nuts, because the energy they provide helps repair and strengthen body tissues. Research has found that the protein in pine nuts helps slow down the body's rate of energy consumption, allowing people to stay energetic for longer. Pine nuts are also rich in iron, which helps the body transport and store energy, while also helping cells produce energy.
3. Reduces the risk of heart disease. Multiple studies have found that eating a handful of nuts, including pine nuts, daily helps reduce the risk of heart disease. Nuts like pine nuts are rich in heart-healthy fats, dietary fiber, plant sterols, arginine, and various antioxidant nutrients. A study published in the *Archives of Internal Medicine* found that men who ate nuts like pine nuts 2 to 3 times a week had a significantly lower risk of sudden cardiac death.
4. Slows down the aging process. Research has found that regularly eating nuts like pine nuts can slow down aging. The rich antioxidants in pine nuts help protect cells from free radical damage. Additionally, the copper abundant in pine nuts also has anti-aging effects.
5. Prevents eye diseases. Dr. Joy Bauer, an American nutritionist, states that pine nuts contain lutein, which helps the eyes filter ultraviolet light and prevent damage to the retina. Lutein can also reduce the risk of age-related macular degeneration and cataracts.