10. Pine Nuts
Although used as nuts in the culinary world, in the botanical world, pine nuts (also known as cedar nuts) are the edible seeds of pine trees.
They feature a tough, dark brown outer coat or shell with an edible cream white kernel that has a delicate buttery flavor and sweet taste.
Pine nuts have vitamins A, B, D, and E and provide 70 percent of the body’s daily requirement of amino acids. They contain the highest amount of proteins found in any nut. They also have the highest concentration of oleic acid, a healthy monosaturated fat. They also contain magnesium, manganese, calcium, zinc, potassium, iron and some fiber.
As far as pine nuts go, the high antioxidants protect the body against free radicals. They improve cardiovascular health, reduce high cholesterol levels, and protect the arteries from damage. These powerful little nuts help increase the blood’s hemoglobin levels and help relieve tension and fatigue
Pine nuts also contain a carotenoid called lutein. It helps you ward off eye diseases like age-related macular degeneration or AMD. The macula is a small area that is only two millimeters wide and is located at the back of your eye, in the middle part of the retina. Scientists haven’t yet pinpointed why parts of the retina and macula become diseased but they do know that foods rich in lutein can reduce the risk of AMD.
They are a healthy, low-calorie snack and the suggested daily amount is 2 to 3 teaspoons. The mild and nutty flavor works well with vegetarian and non-vegetarian dishes and you can add them to baked goods.