Pine nuts are the small edible seeds from the pine tree. They have a crunchy, yet buttery texture with a sweet taste. Pine nuts are an excellent source of many essential nutrients including vitamin b-complex group, manganese, potassium, calcium, magnesium and zinc as well as many health benefiting antioxidants. Although these nuts are high in fat, it is mono-unsaturated fatty acids like oleic acid which has been shown to help lower ‘bad cholesterol’ and increase ‘good cholesterol’. Their high fat content makes them high in calories which means just a handful will help to keep you full. This also means they should be eaten in moderation.