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Pine nuts are the edible seeds of pine trees, and have been used a food source in North America for over 10,000 years. Although they are fairly high in calories (191 calories per ounce), they are still worth adding to your diet because they are an excellent source of vitamins and minerals. For example, pine nuts provide generous amounts of both Vitamin K and Vitamin E, both of which promote a healthy cardiovascualr system. Pine nuts are also a great source of manganese, zinc, iron and magnesium, which help maintain your body's hormonal balance, support your immune system, help the body create energy, and strengthen bones.