Pine nuts: reduce cholesterol and fill up on omega-6

Pine nuts: reduce cholesterol and fill up on omega-6

Widely used in cooking, pine nuts are real allies for heart health

The seven foods richest in omega 6

They are one of the traditional ingredients of the famous – and very good – Genoese pesto, but pine nuts have many other uses in the kitchen. And they should never be missing in our diet, because they have interesting beneficial properties: let's find out how they act on our body.

Pine nuts are a very caloric food rich in nutrients essential for health: a 100 gram serving provides 673 calories, which is why they must be consumed in moderation to avoid weight problems. However, they are an excellent source of vitamins and minerals, as well as omega-6 fatty acids, which play a very important role in our body and in particular protect the heart.

Several studies have demonstrated the properties of pine nuts at the cardiovascular level: a research published in Circulation, for example, has revealed that several nutrients these seeds are rich in act on the heart, protecting it from the risk of onset of certain diseases such as hypertension and heart attack. The fibers, in addition to having a marked efficacy on intestinal transit and correct digestion, help to reduce the levels of cholesterol in the blood. Potassium, on the other hand, helps to keep blood pressure under control.

Thanks to the omega-6 fatty acids, pine nuts seem to have a hypoglycemic action: they reduce blood sugar levels, decrease insulin resistance and fight inflammation in the body. A study published in the Journal of Nutrition linked the consumption of these seeds with an increase in the levels of "good" cholesterol, but also with a lower body mass index.

Pinoleic acid also appears to have effects on weight, reducing the sense of hunger and thus contributing to a lower food intake. For this reason, moderate consumption of pine nuts can help you lose weight, despite the high caloric intake of these seeds.

Among their other properties, the antioxidant one stands out: in fact, they contain good amounts of vitamin E, which fights the formation of free radicals and oxidative stress, responsible for the onset of various chronic diseases. The B vitamins, on the other hand, play an important role in controlling metabolism, and folates in particular are essential for the proper development of the nervous system.

Before introducing pine nuts into your diet, pay attention to the possible interaction of this food with the drugs you take. Omega-6 fatty acids can in fact interfere with the action of some anticoagulant drugs, so ask your doctor for advice.

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