Have this Superfood daily for weight loss and good heart health


Pine nut is also known as Chilgoza in Common language. These seeds are small and elongated, commonly measuring one or two inches in length. These are the most common source of Nutrition since Ancient times. These are very delicious and crunchy in taste and Originates from the pine tree. These tiny bites pack the heart-healthy fatty acids that quell the hunger hormones and burns the belly fat. It contains very less amount of calories which helps people in losing weight. Plus delicious too. In this whole article, we are going to discuss health benefits and nutritional value of pine nuts.


Energy 673 Kcal 34%
Carbohydrates 13.08g 10%
Proteins 13.69g 25%
Total Fat 68.37g 228%
Cholesterol 0mg 0%
Dietary fiber 3.7g 10%


Folate 34mg 9%
Niacin 4.387mg 27%
Pantothenic acid 0.313mg 6%
Pyridoxine 0.094mg 7%
Riboflavin 0.227mg 17%
Thiamin 0.364mg 30%
Vitamin A 29IU 1%
VITAMIN C 0.8mg 1%


Sodium 2mg 0%
Pottasium 597mg 13%



Calcium 16mg 1.5%
Copper 1.324mg 147%
Iron 5.53mg 69%
Magnesium 251mg 63%
Manganese 8.802mg 383%
Phosphorus 575mg 82%
Selenium o.7mg 1%


Pine Nuts Benefits:

1. Improves cardiovascular health:

Pine nuts are rich in monounsaturated fats that help to lower cholesterol in the blood. Regular consumption of pine nuts increases good cholesterol and reduces bad cholesterol in the body. Oleic acid in pine nuts helps the liver to remove triglycerides from the body. It also favors a healthy blood lipid profile, preventing coronary artery diseases and strokes.



2. Weight loss:

Eating a handful of pine nuts can help in weight management. It is found that swapping healthy unsaturated fats for saturated fats can help you to lose weight without reducing calorie intake. Pine nuts are very effective in suppressing appetite. Pinolenic acid stimulates CCK (cholecystokinin), a hormone that signals the brain that the stomach is full. This curbs the appetite, keeping you full for a longer time. Pine nuts can decrease food intake by 37%.

3. Antioxidants:

Pine nuts are extremely high in antioxidants. These antioxidants kill free radicals that encourage the development of cancer and other types of diseases. It also helps the body develop resistance against infectious agents and viruses. Pine nut is also known for its ability to slow down the aging process due to its high antioxidant content.

4. Improves eye health:

Pine nuts contain beta-carotene and antioxidants, which are very beneficial for the health of the eyes. Lutein in pine nuts helps the eyes to filter UV light, preventing macular damage. It also prevents our eyesight from deteriorating with age.







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