Pine nuts are beneficial to your heart and are delicious items for people that are trying to stick to a vegan diet or who are trying to lose weight. Read on for how the tiny pine nuts can be so beneficial:

1. Weight loss

Health experts report that when regularly eaten — in moderation — pine nuts can help you lose weight. This is possible because they contain pinolenic acid, which recent research has labeled an effective appetite suppressant.

2. Eye Health

Pine nuts are good for your eyes as they contain vitamin A and lutein, an antioxidant. Research has proven that daily consumption of this dietary lutein can significantly help with the prevention of eye diseases such as macular degeneration and cataracts.

3. Heart Health

Eating more pine nuts can also contribute to a healthy heart as they are excellent sources of monounsaturated fatty acids. These monounsaturated fats have been linked to lower cholesterol levels and a lower risk of having a heart attack. In addition, pine nuts contain a large dosage of vitamin E, vitamin K, copper, iron, and manganese, all of which are beneficial to the cardiovascular system.

4. Anti-aging Benefits

Pine nuts are an excellent source of vitamin E; about 9.33 mg of it per 100 g (about 62% of the recommended daily allowance – RDA). Vitamin E is a powerful antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

5. Great Vegan Source of Iron

If you are vegan and looking for a plant-based source of iron, then choose pine nuts. One ounce serving of pine nuts contain 3 mg of iron and yet, many people unknowingly deem them insignificant!

6. They Boost Energy

Pine nuts contain numerous nutrients like protein, iron, and magnesium, that will help to boost your energy levels such as protein, iron, and magnesium.

7. Aid Fertility

Pine nuts have a high zinc content which explains why they are commonly recommended as aphrodisiacs. Zinc is indeed known to be a mineral essential to healthy fertility in both males and females.

Now that you know these seven facts about pine nuts, you'd better include them on your grocery list!