Per a health-related email I received today, some interesting facts I was unaware of re Mediterranean pine nuts. Since those were being discussed here recently, thought I'd share:
There are over 100 species of pine trees, and 29 of these produce edible seeds, known as pine nuts. Most of the pine nuts available in the U.S. are harvested from pine trees that grow in China, Korea, or Mexico. The nutritional composition of these pine nuts is quite different from the Mediterranean pine nuts, which are the seeds of the Stone Pine (Pinus pinea; also called the Umbrella Pine), which is native to Italy, Spain, and Portugal. The Stone Pine is tall, reaching up to 75 feet in height, and the cones take longer to mature than any other pine. People of the Mediterranean region have been eating the nuts of Pinus pinea (also called pignolia) for thousands of years – there is evidence that pignolia were eaten and used to make wine in ancient Rome.1, 2
All pine nuts have exceptional nutritional value. They are rich sources of numerous health- promoting minerals, antioxidants, and phytochemicals:
• Exceptionally high vitamin K content3
• High levels of natural vitamin E, a valuable antioxidant nutrient.4
• Rich in the minerals phosphorus, zinc, non-heme iron, and manganese.5
• Contain a distinctive type of polyunsaturated fat called delta5-olefinic acids.6 One of these fatty acids, pinolenic acid, has been shown to curb appetite in women by increasing secretion of satiety hormones.7
The pignolia of the Mediterranean region are nutritionally unique among pine nuts.
In addition to the health benefits listed above, Mediterranean pine nuts:
• Are lower in calories than other pine nuts.
• Have a favorable omega-3 to omega-6 ratio, almost ten times higher than other pine nuts.
• Contain high levels of cholesterol-lowering phytosterols - pignolia tie with pistachios for the highest phytosterol content of all nuts.
• Contain more than twice the protein of other nuts including other pine nuts. This feature of pignolia makes them especially useful as a nutritional supplement for athletes, who have greater than average protein requirements. This is also useful for anyone who wants to add nutrient-rich calories to their diet without adding excessive fat. At 34% protein by weight, Mediterranean pine nuts are richer in protein than any other plant food, including soybeans (10%), sesame seeds (18%), sunflower seeds (21%), and even hemp seeds (33%). Pignolia are more expensive than other nuts and seeds, but their nutritional profile makes them a very valuable addition to an athlete's diet.
Pine Nuts (1 oz.) Mediterranean Pine Nuts (1 oz.)
Shape Cone-shaped Long and Narrow
Calories 190 160
Total fat (g) 19 13
Protein (g) 4 10
Omega-3: Omega-6 1:300 1:31
Phytosterols (mg) 40 58
) Who knew? I will have to buy them more often. Thanks for posting!