Healthy nibbles

PINE NUT

PINE NUT

DID YOU KNOW?
Enjoyed by the Greeks and Romans since time immemorial
Enjoyed by the Greeks and Romans in ancient times, the pine kernel is an edible nut with an exquisite flavor and high content of vitamin E and K, as well as minerals such as iron and magnesium. The Roman legions carried pine kernels as provisions and all over Europe it is a culinary ingredient which is widely used in the elaboration of dishes, in confectionery and the world-famous “pesto” sauce.
The species Pinus pinea L. is found in the Mediterranean basin; the main producing countries being Spain, Turkey, Portugal and Italy. There are several species in Asia, including Pinus koraiensis, P. sibirica, P. yunnanensis, and P. pumila, all of which are very different in origin, shape, size, color and taste. China is the main producing country, followed by the Russian Federation, North Korea, Afghanistan and Pakistan.
BENEFITS
Nutrients
Pine nuts are high in thiamin, vitamin E and K and minerals such as iron, magnesium, phosphorus, zinc, copper and manganese. They are also a source of fiber, potassium, niacin, and riboflavin.1,2
Vitamin K
Of all nuts, pine nuts contain the highest amount of vitamin K (53.9 mcg/100 g).
Polyunsaturated fats
After walnuts, pine nuts contain the highest amount of polyunsaturated fats (34 g/100 g).
FUN FACTS
There are approximately 29 species of Pinus produce seeds, which have been used as a food, at least by indigenous tribal cultures.3
PINE NUT
3 YEARS
Three years Pine nut cones take three years to mature.3
References:

1)    USDA Food Composition Databases. National Nutrient Database for Standard Reference Release 28 slightly revised May, 2016: https://ndb.nal.usda.gov/ndb/search/list.
2)    Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods: http://eur-lex.europa.eu/legal-content/EN/TXT/HTML/?uri=CELEX:32006R1924&from=e.n
3)    Ciesla, W. M., & M Putter, C. A. J. (1998). Non-wood forest products from conifers (No. FAO NWFP-12). FAO, Roma (Italy) European Forest Institute, Joensuu (Finland) Department of Agriculture, Washington, DC (EUA). Forest Service.