Pine nuts are packed full of essential nutrients, vitamins, minerals and antioxidants beneficial for our bodies and wellbeing. Niacin is a B vitamin found in pine nuts that helps to unlock energy from food. They also contain the minerals manganese, copper, iron and zinc; as well as vitamins E, niacin and thiamin. Manganese is an antioxidant that is needed for strong bones. Adequate iron and zinc are essential for a healthy immune, circulatory and nervous system. Pine nuts also contain fibre and pinoleic acid, which can make you feel fuller, faster.