Cedar Nuts - Benefits And Harms

Cedar nuts are the edible nuts of the pine trees of the Pinaceae family. They are also called pine nuts.

The process of extracting the nut as it is purchased from the store is complicated. Depending on the type of tree, this process can take nearly two years. Once the cones have matured, they are collected by placing them in a bag of coarse hemp cloth and exposing them to sunlight to dry. Drying usually takes about 20 days, after which the cones disintegrate and the nuts are separated to be prepared for consumption.

Cedar nuts are not legumes like peanuts, but rather a hardened fruit like almonds. This means that after removing the nuts from the pine cones, their outer shell must also be removed before being consumed.

Pine trees grow mainly in the wild cold forests of the north, especially in Siberia and Canada. The nuts have a hard dark brown outer shell or shell. Their interior has a creamy white color, the texture is crispy and oily, and they taste sweet.

Pine nuts have been grown for thousands of years and are even mentioned in ancient Greek history. They were consumed by Roman soldiers when they invaded Britain two millennia ago.

Nutritional value of cedar nuts

The high caloric content of pine nuts comes mainly from the fat content. 100 grams of dried product contains 673 calories.

Nuts contain a large amount of healthy phytochemicals, antioxidants, vitamins and minerals. 100 grams of them are enough to get the necessary daily dose for man of manganese, zinc, copper and cobalt. They are also rich in substances with antioxidant activity (in particular, vitamin E). They are a great source of plant nutrients and heart-healthy monounsaturated fatty acids, helping to lower blood cholesterol levels. Their consumption is associated with weight loss and healthy weight regulation. One serving of cedar nuts (about 28 grams) contains:

• 191 calories;
• 19 grams of fat;
• 3.7 grams of carbohydrates
• 1 gram of fiber - 1% of the daily requirement (DP *)
• 3.9 grams of protein - 7% of DP *

• Vitamins: A, B1, B2, B3, B5, B6, B9, C, E (2.7 mg; 8.8% of DP *), K (15.3 μg; 19% of DP *), H.

The product is an excellent source of B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and folic acid (B9). These vitamins act as cofactors for enzymes in the cellular metabolism of the substrate in the human body.

• Macronutrients: potassium, calcium, magnesium - 71 mg (18% of DP *), sodium - 169 mg (4% of DP *), sulfur, chlorine, phosphorus - 163 mg (16% of DP *).
• Trace elements: iron - 1.6 mg (8% of DP *), iodine, manganese, copper, zinc - 1.8 mg (12% of DP *), fluorine.

Nuts contain healthy amounts of essential minerals. 100 grams contain 8.8 mg (about 383% of the daily requirement) of manganese. This makes pine nuts one of the richest sources of the mineral, which is a particularly important cofactor for the antioxidant enzyme superoxide dismutase. Regular consumption helps the human body to develop resistance to infectious agents and to cleanse harmful free radicals from the body.

Useful properties of cedar nuts

Cedar nuts do not contain gluten, so they are used in the preparation of gluten-free dishes. They can be a good healthy alternative for people who have celiac disease and wheat allergy.

Nuts are especially rich in monounsaturated fatty acids such as oleic fatty acid, which helps lower levels of bad LDL cholesterol and increase good HDL cholesterol in the blood. Studies show that the Mediterranean diet , which contains healthy amounts of monounsaturated fatty acids, vitamins and antioxidants, helps prevent coronary heart disease and stroke by promoting a healthy blood lipid profile.

High levels of bad cholesterol put a person at risk of heart attack or stroke by accumulating plaque in the arteries and restricting blood flow. Tree nuts, including pine nuts, lower cholesterol levels and specifically help prevent atherosclerosis, a common disease involving the buildup of plaque in arterial blood vessels.

Pine nuts contain essential fatty acids (omega-6 fatty acids), pinolenic acid. Recent research proves the potential use of nuts in the fight against excess weight by reducing appetite. Pinolenic acid triggers the release of the hunger-suppressing enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) in the gut. Pinolenic acid is also thought to have LDL-lowering properties by enhancing hepatic absorption of LDL.

The combination of nutrients in pine nuts has proven results in combating obesity and helping maintain a healthy weight and metabolism. Studies have shown that people who regularly consume this product have a lower average weight, a smaller waist circumference and even lower levels of insulin resistance.

Like almonds, pine nuts are also a great source of vitamin E. They contain about 9.33 mg per 100 grams (about 62% of a person's daily requirement). Vitamin E is a powerful fat-soluble antioxidant needed to maintain the integrity of the cell membranes of the mucous membranes and skin, protecting them from harmful free radicals.

Another advantage of nuts related to the heart is their high magnesium content. High magnesium intake is associated with low blood pressure levels and a reduced risk of stroke. High blood pressure causes many serious health problems, including heart failure, aneurysms, decreased kidney function and vision loss. It is important to follow a diet rich in nutrients that help maintain normal blood pressure.

People at risk for high blood pressure are advised to add pine nuts and other heart-healthy foods to their diet, as well as avoid high-fructose corn syrup.

Cedar nuts have a double protection when it comes to bone health - they are rich in vitamin K and have the ability to lower bad cholesterol levels. Cashews and pine nuts are the only tree nuts that contain very large amounts of vitamin K.

The high content of magnesium in nuts is associated with a lower risk of developing many cancers.

Pine nuts contain large amounts of lutein - a carotenoid antioxidant, an important vitamin for the eyes. Because the body cannot produce lutein on its own, it is only obtained through the food that is consumed. Although there are over 600 carotenoids that the body can use, only about 20 of them can be transported to the eyes. Of these 20, only 2 (lutein and zeaxanthin) are deposited in large amounts in the macula of the eye. These antioxidants are key to keeping your eyes healthy. Lutein, along with zeaxanthin, help prevent degeneration and glaucoma by fighting free radical damage caused by blue light, sun exposure and other factors such as poor diet.

Some studies even show that people who have already suffered some macular damage can stop further damage by adding more lutein-rich foods, such as pine nuts, to their diet.

A study of depressed adolescents found that taking more magnesium was associated with fewer outbursts of anger and other behaviors associated with these mood disorders. The same observations were found in a study among older men and women.

Egyptian doctors prescribed cedar nuts for various ailments, especially coughs and chest problems. A Persian philosopher and scientist has recommended taking it to treat bladder problems and to increase sexual satisfaction.

Cedar nuts are also useful in:

• general weakness;
• irritability and stress;
• to maintain mental activity;
• weakened immunity;
• skin diseases;
• various allergies;
• heart disease (atherosclerosis and others);
• gastritis and ulcers of the stomach and duodenum, chronic pancreatitis;
• gallstones.

The oil from these nuts is no less useful. It has a tonic effect, reduces irritability, increases resistance to stress, normalizes sleep, restores strength, increases performance and even potency. Nutritionists recommend the use of the product in the treatment of diseases of the digestive system (ulcers and gastritis), also for the prevention of acute respiratory viral infections, laryngitis, tracheitis.

Selection and storage of cedar nuts

Seeds that fall to the ground are usually collected and processed. Both peeled and unpeeled cedar nuts can be found in stores. When buying whole unpeeled, choose ones with a bright brown color, uniform size, without cracks, mold and the smell of rancidity. Unpeeled nuts have a long shelf life and can be stored for months. Peeled have a shorter shelf life, exposed to warm and humid conditions. Storing the nuts in airtight jars and in the refrigerator will keep them edible for a longer time.

How are cedar nuts consumed?

Cedar nuts can be eaten raw or roasted, salted or sweetened. They are used in the preparation of granola, biscuits, chocolate and energy crunchy desserts. They can be added to fruit or vegetable salads. They are often present in dishes with meat, fish and vegetables.

Risks and contraindications for the consumption of cedar nuts

There are cases of people who, as a result of eating pine nuts, have had an altered sense of taste (cocogeusia or pine mouth). It appears a few days after eating the nuts and can last up to a week.

Allergy to cedar nuts can occur in some more sensitive people. Symptoms of the reaction can range from simple itchy skin (hives) to severe anaphylactic symptoms, including difficulty breathing, abdominal pain, vomiting and diarrhea. Cross-reactions can also occur with some other nuts and fruits, especially members of the Anacardiaceae family, such as mango, cashews, pistachios and others. Therefore, people with known allergic reactions to these nuts should be careful when consuming cedar.

• in case of individual intolerance;
• for young children because they may get into the airways;
• in large quantities in obesity.