Incredible health benefits of eating Pine nuts (Chilgoza)

Pine nuts are the edible seeds that are found in the pine cones that grow on certain varieties of pine trees. Pine nuts are rich in monounsaturated fats and vitamin E and have been consumed by humans since the Paleolithic period. These buttery nuts are most commonly used to make pesto sauce in cooking. Pine nuts are sourced from pine trees around the world. There are about 20 varieties of pine trees with seeds large enough to harvest. Pine nuts, like other nuts and seeds, are high in calories per serving.1 A 1/4-cup serving contains about 400 calories, mostly from healthy, monounsaturated fats. Each serving provides more than half the daily recommended value of iron and magnesium and is also rich in vitamin E, zinc, fiber, and protein. Studies have suggested that pine nuts’ nutritional profile may help delay cognitive decline in those predisposed to Alzheimer’s disease.

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Boost Immunity: The manganese and zinc in pine nuts can do a great job at boosting immune health. While the former helps maintain the body’s hormonal balance and strength of connective tissue, the latter boosts immunity and aids wound healing. As per one report, additional zinc in the diet can help boost the immune system in older adults. Zinc is associated with an improvement in the function and number of T-cells, which are a type of white blood cells that destroy invading pathogens.

Weight Management: Even though they are high in fat, eating pine nuts (in moderation!) on a regular basis can assist your weight loss efforts. This is because they contain pinolenic acid, which recent research has found to be an effective appetite suppressant. Pinolenic acid triggers hunger suppressant hormones in the gut — just don’t rely on this theory when presented with that perfect pesto pasta.

Heart Health: Pine nuts contain a variety of nutrients that contribute to heart health and may lower the risk of cardiovascular disease, including antioxidants that help with long and short-term heart health. Eating at least three servings of pine nuts or other tree nuts every week may reduce your risk of heart failure and atrial fibrillation. And, eating at least one ounce of nuts a day may lower your risk of heart disease further. The unsaturated fats in nuts help raise HDL or good cholesterol levels and lower LDL or “bad” cholesterol levels. Omega-3 fatty acids may prevent arrhythmias (a condition where your heart beats too fast or too slow) and help reduce blood clotting.

Diabetics control: Eating pine nuts every day can help control type 2 diabetes. The seeds also prevent related complications like vision issues and stroke. Type 2 diabetes patients who had pine nuts every day showed improved glucose control and reduction in bad cholesterol levels. More importantly, pine nuts (and other tree nuts) have benefits for both glucose control and blood lipids. They can also be used to increase the intake of vegetable oils and protein in type 2 diabetes patients. This is important since these two components are vital to improving the symptoms of the disease without leading to weight gain.

Anti-Aging: Pine nuts are an excellent source of vitamin E; about 9.33 mg of it per 100 g (about 62% of the recommended daily allowance — RDA). Vitamin E is a powerful antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting them from harmful oxygen-free radicals.

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