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PINE KERNELS (Pinus lambertiana, Pinus pinea)
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Introduction

The pine is among the commonest trees in both Europe and North America, but the Mediterranean basin is where pine kernels are produced and eaten on the largest scale.

Pine kernels have been appreciated since ancient times, when they went with Roman legionaries on their campaigns, providing welcome rations with their pleasant taste and high protein content.

Native Americans in what is now the south-east United States used pine kernels to treat diarrhoea and made tea from them for headaches. This medicinal use continues today.

Composition and health benefits

NUTRITIONAL COMPOSITION OF PINE KERNELS

Calorific content (kcal)
570.0
Proteins (g)

24.0

Carbohydrates (g)

14.0

Fibre (g)

4.0

Total fat content (g)

51.0

Saturated fatty acids (g)
8.0
Monounsaturated fatty acids (g)
19.0
Polyunsaturated fatty acids (g)
21.0
Cholesterol (mg)
0
Vitamin E (mg)
3.5
Phytosterols (mg)
3.5
Values in % of weight (g/100 g of foodstuff).
USDA. Nutrients in 100 g of tree nuts, 2002.

Pine kernels are rich in proteins, calories, vitamins, minerals and fibre.

They contain vegetable proteins, with a high arginine content, which is related to warding off arteriosclerosis.

Pine kernels have a high unsaturated fat content, with polyunsaturates rather than monounsaturates predominating. Eating them helps to reduce cholesterol and triglyceride levels and enhances the operation of the nervous system.

Pine kernels also provide vitamin B1, folic acid, calcium, potassium, phosphorus, magnesium and iron.

Recommendations

Pine kernels are an excellent source of energy for hiking and a delicious ingredient for sauces (such as Italian pesto sauce), salads, traditional cakes and for chocolate making.

Different studies show that individuals who frequently consume tree nuts have a much reduced risk of suffering from cardiovascular illnesses.

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