Pine nuts are the edible seeds of female cone in a pine tree. Very good source of plant derived nutrients, essential minerals, vitamins and "heart friendly" mono-unsaturated fatty acids, pine nuts can reduce cholesterol levels in the blood. It’s the oleic acid in particular to be responsible for lowering LDL or "bad cholesterol" and increasing HDL or "good-cholesterol”.

The presence of pinolenic acid, an essential fatty acid, seems to be effective in curbing appetite, as it triggers the release of hunger-suppressant enzymes in the gut.

Pine nuts are a rich source of vitamin B complex like thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), vitamin E, vitamin K and folates. Lutein, a carotenoid that can help in the prevention of eye diseases, can ward off age-related macular degeneration.

Pine nuts have high antioxidants, that help protect the cells from damage due to free radicals. They are power packed with iron, that helps in increasing the hemoglobin level of the blood. Pine nuts also contain magnesium that helps in reliving muscle cramps, fatigue and tension.

Pesto, the sauce made blending together fresh basil leaves, pine nuts, olive oil, garlic and parmigiano cheese, is one of the most popular recipes that contain this powerful and delicious nutrient.