8 Incredible Health Benefits of Pine Nuts

There’s a nip in the air here in Delhi, announcing the Festival Season. All over the city, gift boxes are being busily packed. The most popular among these are boxes containing an assortment of walnuts, almonds, cashew nuts, raisins, and the tiny but tasty and nutrient-dense pine nut.

November to January is the only time I get to eat pine nuts, because here in India we don’t make pesto often, and don’t really use pine nuts in cooking. But recently, an early gift box gave me the pleasure of shelling and enjoying them raw, and I still have a big handful of them in my pantry, so I decided to explore their health benefits and ideas on how to use them.

Here’s a glance at what I found:

1. Pine nuts are rich in Vitamins A and lutein, both of which are known to support sharper vision.
2. They contain heart-friendly monounsaturated fat.
3. Pine nuts build stronger bones, thanks to their Vitamin D content.
4. They boost immunity, because they’re rich in Vitamin C.
5. Pine nuts contain pinoleic acid, which makes you feel fuller faster, and thus aids in weight loss.
6. They are a good source of iron, which is good news for the circulatory and nervous system.
7. The little nut fights free radicals, thus giving Father Time a run for his money.
8. The protein and magnesium in pine nuts makes them an excellent source of energy, so whenever you’re feeling tired, pop a few and feel like new!

Now that I’m convinced of their healing power, I need some good ideas on what to do with pine nuts. Pesto and salad I have tried. What else can I do to harness their goodness? Do write in with your suggestions; I’d love to hear them!


Pasta with Asparagus and Pine Nuts
Sauteed Spinach with Pine Nuts & Golden Raisins
Is “Pine Nut Mouth” Real?


Jo Staub
Jo Ann Staub2 years ago

This is important. I am 64 and have to get up usually twice every night to urinate. If I have a handful of pine nuts before I go to bed, I sleep straight throughout the night. It's amazing. Combined with other health benefits I may be able to eliminate my statin for cholesterol and lose a few pounds. It's a no brainer!

Francesca A-S
Past Member 2 years ago

Thanks for sharing (really like pinenuts!!)

Tamie P.
Tamie P.2 years ago

People with cancer (and other illnesses or those who want to stay healthy) make a lot of green drinks that are awful to drink (in my opinion). Pine nuts really add a wonderful boost in flavor to those drinks either blended in a fresh green juice ((I have a Norwalk juicer and no I am not an advertiser of Norwalk juicers.... they just happen to be the best juicer in the world after I tried three other juice machines)) or put the pine nuts into a blender with the fresh green juice adding greens (plus a banana) ....YUM. I have tried almost every nut out there with my drinks and the pine nut seems to take the bite out of those many green drinks I drink. I love PINE NUTS. Also, thank you to those who added a comment as to how they use the pine nut I will try them:)

Laura G.
Laura G.2 years ago

Pine nuts with broccoli heads and really small cubes of feta cheese :D
That is how I first experienced them :D

Lenka Petch
Lenka Petch2 years ago

I love pine nuts mixed in pureed apples-I tried it with different fruit and it doesn't work that well but apple and pine nuts have chemistry-it makes a lovely afternoon dessert;)

Mista A.
Mista A.2 years ago


This site shows Pine Nuts to have GREAT NUTRITION!! So who knows best?? Whose right/wrong?

Anny P.
Anny P.2 years ago

Thank for sharing your blog. healthy nuts

Sara D'souza
Sara D'souza2 years ago

If you eat fish, then Salmon, spinach and pine nuts could get you a pretty great meal!! If not, I'm sure you could try Paneer with spinach and pine nuts.


Nick G.
Nick G.3 years ago

Where did you get that they contain Vitamin A and C? According to this reputable nutrition information site Pine Nuts contain VERY (like, 0% DV) of these vitamins. Same foes for calcium. Only things that seemed true was the Iron part, as they do contain about 9% DV. http://nutritiondata.self.com/facts/nut-and-seed-products/3133/2

Jillian N.
Jillian N.3 years ago

I recommend using pine nuts in homemade granola bars, I just tried this yesterday and they came out really good.