Pine Nuts – Italian Stone Pine

Common Names: Italian stone pine, umbrella pine, parasol pine, stone pine, pine nuts, piñones, pinoli, pignoli, pignolo, pignons, pinocchi, pinolky, piñon, pinons, piñon nuts, Korean pine nuts, cedar nuts, chilgoza, pinyon pine nuts, Pinus pinea, pine nut, edible pine nut, Mediterranean pine nut

Latin Name: Pinus pinea

Origin: Africa, Asia, Australia, Europe

Short Introduction

The Italian stone pine requires dry, warm, nutrient-rich soils for optimal growth. Regular irrigation is needed; otherwise, the tree will not produce cones. High humidity ensures the development of cones. However, there are lower-elevation locations with moderate shade and consistent moisture during spring and summer where the pine can also mature and produce seeds.

Harvesting of pine nuts can begin 10 days before the green cone starts to open. Cones are usually placed in burlap and exposed to a heat source (most often sunlight) to dry slowly, taking about 20 days to fully open. Once dry and open, seeds can be easily extracted by various methods liable to local tradition and preference.

Pinus pinea is generally grown at altitudes between 1,800 and 2,600 meters (optimal at about 2,100 meters), since lower elevations mean warmer air in spring and summer, which may dry out the moisture needed for cone maturation.

Elevations above 2,600 meters are not conducive to cone development due to drastic temperature drops. In winter, cones may deteriorate due to rapid drying and temperature changes as well as worsening weather conditions.

Pine nuts need to be shelled before consumption. Shelled nuts have excellent shelf-life if properly stored, but in-shell pine nuts spoil quickly, especially in warm environments. In Central Europe, Italian stone pines cannot survive even light frost in winter.

Detailed Description

Pine nuts are a popular delicacy that may help in the fight against obesity.

Botanical Information

The Italian stone pine (Pinus pinea) is a coniferous evergreen tree that can reach up to 30 meters in height (typically 15-25 meters). Younger trees tend to have a bushy character, while in their middle life phase the trees develop an umbrella-shaped crown, and mature trees feature a wide, flat crown up to 8 meters across.

The trunk is wide and often crooked, branching into sturdy limbs low to the ground. Young trees have gray to light gray bark, while older trees display dark gray to reddish-brown bark with cracked furrows reminiscent of large, vertically arranged fish scales.

A hallmark of the Italian stone pine is its umbrella-like crown (elliptical to hemispherical in outline). Young twigs are gray-green with split buds at the tips. Needles are free, pointed, gray-green to dark brown, 10-20 cm long, and about 2 mm wide with longitudinal striping. They always grow in pairs. Trees aged 5-10 years yield solitary needles, which are notably different from the paired needles that develop later.

Male cones are cylindrical, about 1 cm in length, growing in clusters. Mature female cones are egg-shaped to oval, measuring about 10 cm wide and up to 15 cm long, ranging in color from light brown to reddish brown. Seeds typically mature in autumn to winter, three years after pollination—this is the longest maturation period among all pines. The seeds (pine nuts) are light brown with a dark, easily removable coating. Historically, birds from the crow family dispersed the seeds, but nowadays trees are mostly propagated by humans.

Origin and Distribution

The tree is native to the area around the western Mediterranean coast, where it forms vast woodlands. Over time, human activity has spread and implanted the tree throughout the region. It is now found in Southern Europe, Israel, Syria, and Lebanon, and has become naturalized in North Africa, the Canary Islands, South Africa, and Australia. The species was introduced to North Africa thousands of years ago in ancient times, and today these trees are virtually indistinguishable from those in their original habitat.

Usage / Dosage

The picturesque shape and beauty of pine-lined avenues and small groves are highly valued for landscaping, as the trees add both aesthetic appeal and practical wind resistance. The wood of the Italian stone pine, being strong and resin-free, is often used as a building material (for windows, doors, tables, stairs, and furniture).

The edible seeds of the pine—pine nuts—are both delicious and widely available, marketed as pine nuts or pignoli. They can be eaten raw or roasted, plain or salted, and are a beloved ingredient in Italian pesto and at a variety of occasions.

In Italy, the term 'Torta della nonna' generally refers to a classic family recipe for cakes or desserts passed down through generations. In some regions, it specifically denotes a cake with pastry cream, almonds, pine nuts, and other ingredients. In Catalonia, marzipan balls covered in pine nuts and egg, called Panellets, are a traditional favorite. Pine nuts also feature in the traditional Salade Landaise from southwest France. In the Middle East, pine nuts are popular in dishes like baklava, sambusak, and kibbeh. Pinon or pine nut coffee, a deeply roasted coffee with pine nuts, is often served in the southwestern USA, especially in New Mexico.

In traditional medicine, pine nuts are recommended to help suppress appetite. Modern scientific research confirms that the fatty acids and cholecystokinin found in pine nuts can reduce appetite and curb food intake. A Korean study found that taking 3 grams of pinolenic acid extracted from pine nuts before breakfast reduced food absorption and caloric intake by 37% in healthy volunteers.

A 2006 study supports the claim that the compounds in pine nuts contribute to short-term appetite reduction. In the study, 18 women with obesity took gel capsules containing either pine nut oil or olive oil, 30 minutes before a carbohydrate-rich meal. After four hours, the researchers measured appetite-regulating hormones such as cholecystokinin and glucagon-like peptide. The women who took pine nut oil capsules needed less food and had increased concentrations of both hormones compared to the control group (supporting this theory).

The magnesium, monounsaturated fats, protein, and iron content of pine nuts may help with boosting energy levels. Magnesium deficiency can lead to fatigue, while adequate supplementation can help prevent it.

Other nutrients found in pine nuts—including vitamins E, K, manganese, and the already mentioned monounsaturated fatty acids—have general cardiovascular benefits and may lower heart disease risk. Pinolenic acid, present in pine nuts, helps maintain stable cholesterol levels and may reduce LDL cholesterol concentrations by enhancing hepatic uptake.

Pine nuts are rich in vitamins A, B, C, D, and E, as well as lutein. Many of these nutrients serve as antioxidants in the body, helping reduce free radicals that are believed to damage cellular structures and contribute to aging and age-related diseases.

Although the lutein content isn’t very high (around 17 micrograms), regular consumption may help delay ocular diseases. This carotenoid helps slow the onset of age-related macular degeneration by preventing vascular destruction in the macula, the area of the retina densely packed with cones. Additionally, it supports pigment production in the eyes, acting as a filter and neutralizing free radicals.

Some sensitive individuals may experience allergic reactions after consuming pine nuts, ranging from mild skin itchiness to anaphylactic shock. Cross-reactivity may be expected with mango, cashew, or pistachio. A metallic or bitter aftertaste may occur 2 days to 1 week after eating pine nuts. The cause is unknown, but it is not unhealthy, and the taste dissipates within 1-3 days of discontinuing the nuts.

Active Compounds

100 grams of pine nuts contain 673 calories, about 68 grams of fat, 13 grams of carbohydrates and protein, approximately 4 grams of fiber, and an array of vitamins and minerals, including vitamin A, B1, B2, B3, B5, B6, B9, C, E, K, choline, calcium, magnesium, and iron. Pine nuts are notably rich in vitamin B1, proteins, and manganese.

Traditional Dosage

There are no specific traditional or official dosage guidelines or limits for pine nut consumption.