Pine kernel comes from the pine-like pine tree, which can grow up to 30 meters tall. The kernels are found in the egg-shaped cones and are ripe after about three years. After the cones open, they drop the seeds. Inside is the edible pine seed. In the unpeeled form, the seeds can be kept for many months.
Here’s what you should know about the pine nut
Pine kernel comes from the pine-like pine tree, which can grow up to 30 meters tall. The kernels are found in the egg-shaped cones and are ripe after about three years. The delicate pine nuts are one of the most expensive nuts, along with the macadamia nut. Characteristic of the pine is the umbrella-shaped, imposing tree crown, which can be seen from afar. The tree often lives to be over 100 years old. The needles are evergreen and stand in pairs. The pine tree, which is probably native to the Iberian Peninsula, was already popular in ancient times because of its tasty seeds. Nowadays, the trees grow throughout the Mediterranean region. Only after about 15 years is it worthwhile to harvest the very slow-growing pine. This is done very laboriously and time-consuming by hand. First of all, the pine kernel must be removed from the cones. This is followed by the removal of the thick and hard shell and the seed coat by which it is encased. Now only the elongated, creamy white pine kernel remains. Therefore, it is one of the most expensive nuts. The sweet pine nuts taste slightly almond-like and for this reason are well suited for fruit salads and cakes. Pine nuts are available all year round in the same quality.
Importance for health
That the pine nuts are very healthy is not a secret, because of nutritionists and doctors often refer to the ingredients of the seeds and the healing effect. The pine nuts contain a lot of vitamin B1, B2 and A, as well as niacin. The latter is involved in numerous enzymatic processes. In addition, it has an antioxidant effect, supports the regeneration of the skin, DNA, muscles and nerves. Vitamin B2 supports the transformation of proteins, fats and carbohydrates into energy. Vitamin A is involved in the formation of skin, mucous membranes and cartilage tissues. It is also important for the eyes. Pine nuts also contain a lot of selenium. This trace element is one of the essential nutrients that the body cannot produce itself, so it must be supplied to the body through food. Selenium protects cells from free radicals and thus from infections, premature aging and cancer. The large amount of vitamin A in the pine kernel further enhances these positive effects. For people with a high physical performance profile, the vitamin E content is optimal, because this vitamin acts as a powerful antioxidant that protects cells from harmful free radicals, especially during stress. With more than 600 mg of phosphorus per 100 g, pine nuts almost cover the daily requirement, which is 700 g on average. The mineral ensures, for example, strong bones and a healthy cell structure. The high magnesium content is particularly interesting for athletes, because it supports the muscles. Although pine nuts have plenty of vegetable fats, they do not contain cholesterol. Regular consumption of the kernels improves metabolism, memory, nervous and immune systems.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 673 | Fat content 68 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 597 mg | Carbohydrates 13 g |
| Protein 14 g |
Vitamin C 0.8 mg |
The pine nut has many valuable ingredients. Thus, a regular consumption is recommended. Although about 50 percent fat is contained, this consists of many healthy unsaturated fatty acids. Remarkable is the abundant phosphorus content. 100 grams of pine nuts already cover almost the daily requirement of phosphorus. The content of selenium and vitamin A is also quite high. Furthermore, the protein content and the carbohydrates in the pine nut are convincing, which have a satiating effect. In addition, the kernels are rich in calcium, potassium, magnesium and folic acid, trace elements iron, zinc, iodine and fluorine, B vitamins and vitamins A, D and E, as well as niacin.
Intolerances and allergies
If a lot of pine nuts are consumed or eaten on many days in a row, a metallic taste will appear in the mouth after one to three days. This is only a disturbance with no subsequent dangers. The pine nuts can become problematic rather for people who suffer from a food allergy to the seeds.
Shopping and kitchen tips
Pine nuts are usually offered already shelled. The seeds should not have discoloration and holes. Even small quantities are very expensive, which is due to the long ripening period and the complex harvest. Since the seeds are very rich in fat, it is advisable not to store them for too long, as they could become rancid. Dry and cool storage is particularly important. Therefore, it is advisable to store them in the refrigerator in a sealed container and consume them within about six weeks. Unpeeled, on the other hand, they can be kept for several months. The origin of pine nuts varies, depending on the area of cultivation, the flavor varies. In China and Korea, for example, the flavor is not very strong. In addition, the ingredients of the kernels from Asia have more fat and calories than the products from southern Europe. Pine nuts from Pakistan are said to be very spicy, while those from Spain and Portugal have resinous flavors.
Preparation tips
Especially in the eastern regions, pine nuts have enjoyed the highest popularity for decades. They are packaged ready to cook, which makes them very easy to use. They are usually used whole. Only for sprinkling a pesto they are finely ground. In order for the unique nutty and fine resinous flavor to develop optimally, the pine nuts can be roasted briefly either in the oven or in a pan without fat until they are lightly browned. The light turpentine flavor also dissipates in the process. In Asia and the Mediterranean countries, pine nuts are used in meat and vegetable dishes as well as in fillings. The delicate seeds are also popular in sauces, soups and salads. The delicate flavor of pine nuts goes perfectly with sweet and savory dishes of all kinds, for example, on a pizza, in a pasta, a pasta salad or with goat cheese. Many dishes get even more zing from the pine nuts. Sautéed briefly with sage in butter, the aromatic pine nuts create a delicious sauce. This goes perfectly with potatoes and asparagus. They can also be sprinkled into a muesli with fresh fruit, a fruit or herb curd. In oriental cuisine, pine nuts are often used in puddings, jams and desserts, but also in rice dishes. This shows how versatile the pine nuts can be used. No matter whether sweet or savory, the pine nuts find their use.
