Pine nuts are a food that is derived from pine trees. It is said that approximately 20 pine species make seeds which are big enough in order to be harvested. It is observed, that pine nuts are often added to fish, meat, salads and vegetables, as well as being baked into bread. There are different types of pine nut, such as the Nevada/Great Basin pine nut, that is liked for its big size, sweetness and ease to peel. In the Middle East, they are used in a wide range of dishes such as kibbeh, sambusek and also baklava as well as many others.

In relation to pine nut nutrition, they are said to provide per 100 grammes, a high 874 kcal, relative to other types of nuts. Moreover, their carbohydrate level is 16.99 grammes, fat amount 88.79 grammes and protein 17.78 grammes. Looking at their vitamin levels, we can see that they have 41% of the RDA or .0473 milligrams for vitamin B1. Moreover, for vitamin B2, they are at 25% or 0.295 milligrams. In addition, for vitamin B3, it is at 38% and 5.697 milligrams. Some other B vitamins with lower amounts are vitamin B5, with 0.406 milligrams (8%), vitamin B6 with 9% or 0.122 milligrams and additionally vitamin B9 with 44 µg or 11%. Moreover there are other nutrients also, such as choline at 72.5 milligrams or 15%, vitamin E being 12.12 milligrams or 81%, vitamin K at 70 µg or 67%, calcium at 21 milligrams or 2% and iron at 7.18 milligrams or 55%. Furthermore, magnesium is at 326 milligrams or 92%, manganese is at 11.431 milligrams or 544%, phosphorus is at 747 milligrams or 107% and potassium at 775 milligrams or 16% – finally zinc is at 8.38 milligrams or 88%.

Thus, we can see that pine nut nutrition has  many constituents. However, as a cautionary note, it is said that some pine nuts grown in China can make taste disturbances from a few days up to some weeks after consumption – it is said to be like a metallic taste. It has been guessed by the Nestlé Research Centre that the Pinus armandii species is to blame. it is said that cases are self-limited and that they can resolve without any treatment.

(reference: http://en.wikipedia.org/wiki/Pine_nut)

Pecan nuts are said to derive their name from an Algonquian word referring to that they need a stone in order to crack them. As regards pecan nuts’ health benefits, they are said to be high in omega-6 fatty acids – however, that being said, they have approximately half that of walnuts. It is said that for women by having a diet rich with pecans that this can reduce the danger for gallstones. Moreover, it is said that pecans’ antioxidants and plants sterols assist in lower high cholesterol by lowering “bad” LDL cholesterol amounts. In fact, in September 2001, the Journal of Nutrition published clinical research which stated that by consuming one handful of pecan nuts daily, that could have the same reductive effect for cholesterol levels as would regular cholesterol reducing medication. Moreover, the University of Georgia stated that pecans have plant sterols that are understood to have a cholesterol-reducing capacity. In addition to that information, it is also reported that pecans might help neurologically. It is said that by daily consumption of this food, that could slow age connected muscle nerve degeneration. This study was undertaken by the University of Massachusetts – it was published within Current Topics, Nutraceutical Research.

Looking in more detail at pecan nuts’ health benefits and the nutritional qualities of this food, we can see that per 100 g, it is possible to receive 690 kcal. Equally, if we look at carbohydrates, this gives 13.86 g, fat 71.97 g and protein 9.17 g. In relation to the vitamin content for this food, we can view that B1 is provided at 0.66 mg or 57% of the US RDA, B2 at .13 mg or 11%, B3 at 1.167 mg or 8%, B5 at 0.863 mg or 17%, B6 at 0.21 mg or 16% and B9 at 22 µg or 6%. In addition, as well as some vitamin C, E and K, calcium is at 70 mg or 7%, iron at 2.5 mg or 19%, magnesium at 121 mg or 34%, manganese at 4.5 mg or 214%, phosphorus at 277 mg or 40%, potassium at 410 mg or 9% and finally zinc at 4.53 mg or 48%.

(reference: http://en.wikipedia.org/wiki/Pecan)