Health Benefits of Pine Nuts

By Irina Bright.

This article is part of our Health & Foods section

pine tree nuts Pine Nuts, Cones and Branch.
Prof. Otto Wilhelm Thome, 1885.

Pine nut trees are native to North America and other northern locations, such as Europe and Russia. They grow predominantly in cooler, moist climates at higher elevations - ex., in mountainous areas.

It is interesting to note that pine nut forests are well-known for a "fresh and crisp" micro-environment they create everywhere they grow. The air around pine trees is filled with very healthy negative ions that help relieve our physical and emotional stress and encourage a feeling of general well-being.

When we eat pine nuts, we totally associate them with a wintery smell of pine tree forests. It is almost like thinking about the environment they grow in makes us feel so much happier. In Russia, many health centres even offer a pine tree therapy for patients with a number of conditions.

Pine nuts themselves have been consumed by humans for thousands of years. They are a very rich source of nutrition indeed.

According to USDA Nutrient Database, pine nuts are abundant in protein (~13%); vitamins B1, B2, B3, B5, B6, B9, E, K, choline; minerals and trace elements: calcium, iron, magnesium, manganese, phosphorus, potassium, zinc. (Ref. 1)

Magnesium, manganese, phosphorus and zinc come out at the top here. These are essential nutrients which are required by the body in smaller quantities than vitamins, but are nonetheless absolutely vital to most biological processes within our systems.

The healthy fat content of pine nuts is around 68%, with poly-unsaturated fats taking the highest share here. (Ref. 1)

So, just like any other highly nutritious food, pine nuts can remove some vitamin deficiencies, help us gain more energy and deal better with tiredness and fatigue.

Pine nuts also have a very unique taste. Once you try them, you'll probably always want them.

Written by:     Irina Bright
Original publication date:     2013
Republication date:     2020


1. USDA Agricultural Research Service, National Agricultural Library, Nutrient Data Laboratory (2013). Nutrient data for 12147, Nuts, pine nuts, dried. Release 25. Retrieved June 5, 2013 from: