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Chilgoza pine nuts and kernels.

Chilgoza pine nuts (Pinus gerardiana) is another distinct pine variety found in western Himalayan forests of Pakistan, India (Kashmir, Himachal Pradesh), and Afghanistan. Chilgoza pines have similar appearance as stone pines; featuring long slender, pointed kernels.

Health benefits of pine nuts Pine nuts are one of the calorie-rich edible nuts. 100 g of dry-kernels provide 673 calories. Additionally, they comprise of numerous health promoting phyto-chemicals, vitamins, antioxidants, and minerals. Their high caloric content chiefly comes from fats. Indeed, the nuts, especially rich in monounsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that helps to lower LDL or "bad cholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies suggest that Mediterranean diet, which contain good amounts of monounsaturated fatty acids, vitamins and antioxidants, helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. Pine or cedar nuts contain essential fatty acid ( -6 fat), pinolenic acid. Recent research has shown its potential use in weight loss by curbing the appetite. Pinolenic acid triggers the release of hunger-suppressant enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) in the gut. In addition, pinolenic acid was thought to have LDL-lowering properties by enhancing hepatic LDL uptake. Like almonds, pines are an excellent source of vitamin E; contain about 9.33 mg per 100 g (about 62% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the

integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygenfree radicals. Furthermore, like almonds and peanuts,pines too are free from gluten and therefore, are a popular ingredient in the preparation of gluten-free food formulas. Such formula preparations are, in fact, healthy alternatives in people with wheat food allergy and celiac disease. Pine nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for enzymes in cellular substrate metabolism inside the human body. Furthermore, pine nuts contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. At 8.802 mg per 100 g (about 383% of daily recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pines helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Pine nut oil has a delicate flavor with sweet aroma and is used in many traditional medicinal applications since ancient times. The main chemical components in pine oil are borneol, bornyl acetate, and -

phellandrene, -pinene and -pinene. Its emollient property helps to keep skin well protected from
dryness. It has also been used in cooking, and as carrier or base oil in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.

See the table below for in depth analysis of nutrients: Pine nuts, raw, Nutritional value per 100 g. (Source: USDA National Nutrient data base) Principle Nutrient Percentage Value of RDA

Energy Carbohydrates Protein Total Fat Cholesterol Dietary Fiber Vitamins Folates Niacin Pantothenic acid Pyridoxine

673 Kcal 34% 13.08 g 13.69 g 68.37 g 0 mg 3.7 g 10% 24% 228% 0% 10%

34 g 4.387 mg 0.313 mg 0.094 mg 0.227 mg 0.364 mg 29 IU 0.8 mg

9% 27%

6%

7%

Riboflavin

17%

Thiamin Vitamin A Vitamin C Vitamin E Electrolytes Sodium Potassium Minerals Calcium Copper Iron Magnesium Manganese

30% 1% 1%

9.33 mg 62%

2 mg 597 mg

0% 13%

16 mg 1.324 mg

1.5% 147%

5.53 mg 69% 251 mg 8.802 63% 383%

mg Phosphorus Selenium Zinc Phyto-nutrients Carotene- Crypto-xanthin Luteinzeaxanthin 17 g 0 g --575 mg 0.7 g 82% 1%

6.45 mg 58%

9 g

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Selection and storage In the wild, fallen seeds are generally gathered beneath the trees. In the markets, one may find shelled as well as unshelled pine nuts displayed for sale. When you are buying whole, unshelled nuts, look at the nuts that feature bright brown color; compact and uniform in size, and feel heavy in hand and feature good metallic sound when poured down from a height. They should be free from cracks, mold, and spots and of rancid smell. Shelled and processed kernels are also put for sale in air-tight plastic bags in the stores. Always try to buy fresh nuts from authentic sources. Unshelled nuts have long shelf life and can be stored for many months. Shelled kernels deteriorate soon if exposed to warm, humid conditions. Therefore, store shelled nuts in airtight jars and store in the refrigerator.

Preparation and serving methods Raw whole pinon nuts are generally cut open at processing units using larger sheller machines. Smaller nut sheller equipment or hand held pliers usually are being used for domestic uses. Raw, whole pignoli nuts are generally broken open at the processing units using larger sheller machines. Smaller nut-sheller equipment or hand held pliers usually are being used for domestic uses. Here are some serving tips:

Pine nut cookie. Photo courtesy: Greencolander. Siberian pines generally enjoyed as they are. Additionally, they are also eaten roasted, salted or sweetened. They also used in granolas, biscuits, cookies, chocolates and crunch bar preparations. The nuts also used in salads especially sprinkled over fruit/vegetable salads. Pinon nuts are used in desserts, particularly sundaes and other ice cream based recipes. They feature frequently in meat, fish, and vegetable dishes. Pine nut oil is used in salad dressing and in cooking.