
Italians love it.
Dry fruits are excellent health allies. Poor in water therefore more concentrated in minerals and energy dense, they improve memory, concentration, regulate mood, limit the storage of cholesterol, boost transit, promote satiety, reduce fatigue, strengthen the immune system. .
This hull fruit is particularly appreciated in Italy: it is found in the composition of many transalpine specialties such as pesto sauce, Caponata Siciliana or Torta della Nonna, a cake from Tuscany filled with pastry cream. We love it of course for its slightly resinous and soft taste, its crisp texture but also for the abundance of minerals it contains. There are, for example, phosphorus, magnesium, zinc, manganese, copper, potassium, vitamin E, vitamin K which are all good antioxidants. But also “Iron in appreciable quantity (almost 1 mg of iron per portion) “, report researchers from the faculty of food engineering in Manisa in Turkey in a study published in the journal Food Chemistry. This wealth in iron in fact”Seeds commonly used to treat anemia“, Complete Brazilian scientists in a more recent study published in the same review.
If you want to have energy and fill a lack of iron, you have to bet on the pine nuts, seeds that develop under each scale of the pine cone. They are easily found in supermarket or bulk in organic stores. The best remain the parasol pine nuts, dissected and organic certified.
They are consumed alone in snack or incorporated into dishes (salads, soups, pan -fried, sauces) or desserts, at the rate of fifteen grams per day (a beautiful handful). In general, the iron contained in plants is much better absorbed if it is associated with foods rich in vitamin C. The best is to combine pine nuts with fruits and vegetables such as kiwis, red fruits , citrus fruits, guava, peppers, fennel, spinach, cabbage …