Pinon Nuts, roasted (Navajo)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
541
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 307 (56.7%) |
| Carbohydrate | 204 (37.8%) |
| Protein | 30 (5.5%) |
| Total | 541 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 51 (51.1%) |
| Fat | 34 (34.1%) |
| Protein | 7.4 (7.4%) |
| Water | 5.0 (5.0%) |
| Ash | 2.5 (2.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Pinon nuts are a good source of protein, fiber, and healthy fats. One ounce contains about 4 grams of protein and 3 grams of fiber
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They are high in unsaturated fats like monounsaturated and polyunsaturated fats which can help lower LDL cholesterol levels and reduce risk of heart disease when consumed in moderation
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Pinon nuts contain various vitamins and minerals like manganese, copper, magnesium, and phosphorus which are important for bone health, energy production and antioxidant protection in the body
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Being rich in antioxidants, pinon nuts may help protect cells from damage and reduce inflammation throughout the body
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The fiber in pinon nuts helps promote fullness and regulate digestion and bowel movements
Risks
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High in fat and calories. One ounce of pinon nuts contains about 160 calories and 14 grams of fat, most of which is unsaturated
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May contain aflatoxins. Pinon nuts are susceptible to contamination by aflatoxins, which are toxic and carcinogenic substances produced by certain molds
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Potential for allergies. Pinon nuts are a tree nut and may cause allergic reactions in individuals with tree nut allergies
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Risk of dental problems. The hard outer shell makes it difficult to chew pinon nuts completely, potentially leading to dental issues
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May contain pesticide residues. Pinon nuts are grown outdoors and have the potential to accumulate pesticide residues from soil and surrounding plants
Additional Information
Pinon nuts, roasted (Navajo), are a nutritious food item that offers several health benefits. These small, delicious nuts are primarily known for their rich flavor and are commonly used in various culinary dishes. Let's explore the nutritional benefits and potential risks associated with pinon nuts.
Nutritional Benefits:
1. Healthy Fats: Pinon nuts are a great source of healthy monounsaturated fats. These fats help to reduce bad cholesterol levels in the blood, thus promoting heart health. Including pinon nuts in a balanced diet can contribute to maintaining a healthy lipid profile.
2. Protein: Pinon nuts are a good source of plant-based protein. Protein is an essential macronutrient that plays a vital role in building and repairing tissues, supporting immune function, and providing energy. Including pinon nuts in your diet can help meet your daily protein requirements.
3. Fiber: These nuts are rich in dietary fiber, which aids in digestion and helps maintain bowel regularity. Adequate fiber intake is also associated with a reduced risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer.
4. Vitamins and Minerals: Pinon nuts are a good source of several essential vitamins and minerals. They contain vitamin E, which acts as an antioxidant and helps protect cells from damage. Additionally, pinon nuts provide minerals like magnesium, potassium, and zinc, which are important for various bodily functions such as nerve function, muscle contraction, and immune system support.
5. Antioxidants: Pinon nuts contain antioxidants that help fight against harmful free radicals in the body. These antioxidants play a crucial role in reducing inflammation and protecting cells from oxidative stress, potentially lowering the risk of chronic diseases such as heart disease and certain cancers.
Potential Risks:
1. Allergies: While pinon nuts are not among the most common food allergens, some individuals may have an allergic reaction to them. Symptoms can range from mild to severe and may include itching, swelling, difficulty breathing, or anaphylaxis. If you have known nut allergies, it is essential to exercise caution when consuming pinon nuts.
2. High Calorie Content: Like most nuts, pinon nuts are calorie-dense. While the healthy fats they contain are beneficial, it's important to consume them in moderation, especially if you are watching your calorie intake. Overconsumption could lead to weight gain or hinder weight loss efforts.
3. Oxalate Content: Pinon nuts are also moderately high in oxalates, a natural compound found in many plant-based foods. For individuals with a history of calcium oxalate kidney stones, consuming foods high in oxalates may increase the risk of stone formation. If you have kidney stones or are prone to developing them, it is advisable to consult with a healthcare professional before including pinon nuts in your diet.
In conclusion, pinon nuts, roasted (Navajo), offer several nutritional benefits. They are a good source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. However, it is important to be mindful of potential allergenic reactions, their high-calorie content, and the moderate oxalate levels they contain. As with any food, moderation and individual considerations are key to incorporating pinon nuts into a healthy and balanced diet.