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Possible health benefits

General information, not medical advice.

1. Pine nut High in thiamine · High in potassium · High in phosphorus · +8

   High in thiamine · 0.6 mg per 100 g, 57% of the reference intake per 100 g

   • Thiamine contributes to normal energy-yielding metabolism.
   • Thiamine contributes to normal functioning of the nervous system.
   • Thiamine contributes to normal psychological function.

   1 more authorised claims

   • Thiamine contributes to the normal function of the heart.

   Thiamin (also called vitamin B1) helps turn the food you eat into the energy you need. Thiamin is important for the growth, development, and function of the cells in your body. NIH fact sheet

   High in potassium · 655 mg per 100 g, 33% of the reference intake per 100 g

   • Potassium contributes to normal functioning of the nervous system.
   • Potassium contributes to normal muscle function.
   • Potassium contributes to the maintenance of normal blood pressure.

   Potassium is a mineral found in many foods. Your body needs potassium for almost everything it does, including proper kidney and heart function, muscle contraction, and nerve transmission. NIH fact sheet

   High in phosphorus · 540 mg per 100 g, 77% of the reference intake per 100 g

   • Phosphorus contributes to normal energy-yielding metabolism.
   • Phosphorus contributes to normal function of cell membranes.
   • Phosphorus contributes to the maintenance of normal bones.

   1 more authorised claims

   • Phosphorus contributes to the maintenance of normal teeth.

   Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. NIH fact sheet

   High in magnesium · 206 mg per 100 g, 55% of the reference intake per 100 g

   • Magnesium contributes to a reduction of tiredness and fatigue.
   • Magnesium contributes to electrolyte balance.
   • Magnesium contributes to normal energy-yielding metabolism.

   7 more authorised claims

   • Magnesium contributes to normal functioning of the nervous system.
   • Magnesium contributes to normal muscle function.
   • Magnesium contributes to normal protein synthesis.
   • Magnesium contributes to normal psychological function.
   • Magnesium contributes to the maintenance of normal bones.
   • Magnesium contributes to the maintenance of normal teeth.
   • Magnesium has a role in the process of cell division.

   Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. NIH fact sheet

   High in iron · 5.4 mg per 100 g, 38% of the reference intake per 100 g

   • Iron contributes to normal cognitive function.
   • Iron contributes to normal energy-yielding metabolism.
   • Iron contributes to normal formation of red blood cells and haemoglobin.

   4 more authorised claims

   • Iron contributes to normal oxygen transport in the body.
   • Iron contributes to the normal function of the immune system.
   • Iron contributes to the reduction of tiredness and fatigue.
   • Iron has a role in the process of cell division.

   Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. NIH fact sheet

   High in zinc · 5.7 mg per 100 g, 57% of the reference intake per 100 g

   • Zinc contributes to normal DNA synthesis.
   • Zinc contributes to normal acid-base metabolism.
   • Zinc contributes to normal carbohydrate metabolism.

   15 more authorised claims

   • Zinc contributes to normal cognitive function.
   • Zinc contributes to normal fertility and reproduction.
   • Zinc contributes to normal macronutrient metabolism.
   • Zinc contributes to normal metabolism of fatty acids.
   • Zinc contributes to normal metabolism of vitamin A.
   • Zinc contributes to normal protein synthesis.
   • Zinc contributes to the maintenance of normal bones.
   • Zinc contributes to the maintenance of normal hair.
   • Zinc contributes to the maintenance of normal nails.
   • Zinc contributes to the maintenance of normal skin.
   • Zinc contributes to the maintenance of normal testosterone levels in the blood.
   • Zinc contributes to the maintenance of normal vision.
   • Zinc contributes to the normal function of the immune system.
   • Zinc contributes to the protection of cells from oxidative stress.
   • Zinc has a role in the process of cell division.

   Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. NIH fact sheet

   High in copper · 1.1 mg per 100 g, 112% of the reference intake per 100 g

   • Copper contributes to maintenance of normal connective tissues.
   • Copper contributes to normal energy-yielding metabolism.
   • Copper contributes to normal functioning of the nervous system.

   5 more authorised claims

   • Copper contributes to normal hair pigmentation.
   • Copper contributes to normal iron transport in the body.
   • Copper contributes to normal skin pigmentation.
   • Copper contributes to the normal function of the immune system.
   • Copper contributes to the protection of cells from oxidative stress.

   Copper is a mineral that you need to stay healthy. Your body uses copper to carry out many important functions, including making energy, connective tissues, and blood vessels. NIH fact sheet

   High in manganese · 10 mg per 100 g, 510% of the reference intake per 100 g

   • Manganese contributes to normal energy-yielding metabolism.
   • Manganese contributes to the maintenance of normal bones.
   • Manganese contributes to the normal formation of connective tissue.

   1 more authorised claims

   • Manganese contributes to the protection of cells from oxidative stress.

   Manganese is a mineral that your body needs to stay healthy. Your body uses manganese to make energy and protect your cells from damage. NIH fact sheet

   Source of niacin · 4.5 mg per 100 g, 28% of the reference intake per 100 g

   • Niacin contributes to normal energy-yielding metabolism.
   • Niacin contributes to normal functioning of the nervous system.
   • Niacin contributes to normal psychological function.

   3 more authorised claims

   • Niacin contributes to the maintenance of normal mucous membranes.
   • Niacin contributes to the maintenance of normal skin.
   • Niacin contributes to the reduction of tiredness and fatigue.

   Niacin (also called vitamin B3) helps turn the food you eat into the energy you need. Niacin is important for the development and function of the cells in your body. NIH fact sheet

   Source of vitamin B6 · 0.3 mg per 100 g, 18% of the reference intake per 100 g

   • Vitamin B6 contributes to normal cysteine synthesis.
   • Vitamin B6 contributes to normal energy-yielding metabolism.
   • Vitamin B6 contributes to normal functioning of the nervous system.

   7 more authorised claims

   • Vitamin B6 contributes to normal homocysteine metabolism.
   • Vitamin B6 contributes to normal protein and glycogen metabolism.
   • Vitamin B6 contributes to normal psychological function.
   • Vitamin B6 contributes to normal red blood cell formation.
   • Vitamin B6 contributes to the normal function of the immune system.
   • Vitamin B6 contributes to the reduction of tiredness and fatigue.
   • Vitamin B6 contributes to the regulation of hormonal activity.

   Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. NIH fact sheet

   Source of biotin · 13 µg per 100 g, 26% of the reference intake per 100 g

   • Biotin contributes to normal energy-yielding metabolism.
   • Biotin contributes to normal functioning of the nervous system.
   • Biotin contributes to normal macronutrient metabolism.

   4 more authorised claims

   • Biotin contributes to normal psychological function.
   • Biotin contributes to the maintenance of normal hair.
   • Biotin contributes to the maintenance of normal mucous membranes.
   • Biotin contributes to the maintenance of normal skin.

   Biotin is a B-vitamin found in many foods. Biotin helps turn the carbohydrates, fats, and proteins in the food you eat into the energy you need. NIH fact sheet

   Nutrients per 100 g of “Nuts, pine nuts, raw”, USDA FoodData Central.

2. Chicken egg High in vitamin D · High in riboflavin · High in vitamin B12 · +9

   High in vitamin D · 2.0 µg per 100 g, 40% of the reference intake per 100 g

   • Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
   • Vitamin D contributes to normal blood calcium levels.
   • Vitamin D contributes to the maintenance of normal bones.

   4 more authorised claims

   • Vitamin D contributes to the maintenance of normal muscle function.
   • Vitamin D contributes to the maintenance of normal teeth.
   • Vitamin D contributes to the normal function of the immune system.
   • Vitamin D has a role in the process of cell division.

   Vitamin D is a nutrient you need for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. NIH fact sheet

   High in riboflavin · 0.5 mg per 100 g, 33% of the reference intake per 100 g

   • Riboflavin contributes to normal energy-yielding metabolism.
   • Riboflavin contributes to normal functioning of the nervous system.
   • Riboflavin contributes to the maintenance of normal mucous membranes.

   6 more authorised claims

   • Riboflavin contributes to the maintenance of normal red blood cells.
   • Riboflavin contributes to the maintenance of normal skin.
   • Riboflavin contributes to the maintenance of normal vision.
   • Riboflavin contributes to the normal metabolism of iron.
   • Riboflavin contributes to the protection of cells from oxidative stress.
   • Riboflavin contributes to the reduction of tiredness and fatigue.

   Riboflavin (also called vitamin B2) is important for the growth, development, and function of the cells in your body. It also helps turn the food you eat into the energy you need. NIH fact sheet

   High in vitamin B12 · 0.9 µg per 100 g, 36% of the reference intake per 100 g

   • Vitamin B12 contributes to normal energy-yielding metabolism.
   • Vitamin B12 contributes to normal functioning of the nervous system.
   • Vitamin B12 contributes to normal homocysteine metabolism.

   5 more authorised claims

   • Vitamin B12 contributes to normal psychological function.
   • Vitamin B12 contributes to normal red blood cell formation.
   • Vitamin B12 contributes to the normal function of the immune system.
   • Vitamin B12 contributes to the reduction of tiredness and fatigue.
   • Vitamin B12 has a role in the process of cell division.

   Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. NIH fact sheet

   High in selenium · 31 µg per 100 g, 56% of the reference intake per 100 g

   • Selenium contributes to normal spermatogenesis.
   • Selenium contributes to the maintenance of normal hair.
   • Selenium contributes to the maintenance of normal nails.

   3 more authorised claims

   • Selenium contributes to the normal function of the immune system.
   • Selenium contributes to the normal thyroid function.
   • Selenium contributes to the protection of cells from oxidative stress.

   Selenium is a nutrient that the body needs to stay healthy. Your thyroid gland needs selenium to produce hormones and function properly. NIH fact sheet

   High in protein · 13 g per 100 g, 35% of the energy from protein

   • Protein contributes to a growth in muscle mass.
   • Protein contributes to the maintenance of muscle mass.
   • Protein contributes to the maintenance of normal bones.

   Source of vitamin A · 160 µg per 100 g, 20% of the reference intake per 100 g

   • Vitamin A contributes to normal iron metabolism.
   • Vitamin A contributes to the maintenance of normal mucous membranes.
   • Vitamin A contributes to the maintenance of normal skin.

   3 more authorised claims

   • Vitamin A contributes to the maintenance of normal vision.
   • Vitamin A contributes to the normal function of the immune system.
   • Vitamin A has a role in the process of cell specialisation.

   Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. NIH fact sheet

   Source of folate · 47 µg per 100 g, 24% of the reference intake per 100 g

   • Folate contributes to maternal tissue growth during pregnancy.
   • Folate contributes to normal amino acid synthesis.
   • Folate contributes to normal blood formation.

   5 more authorised claims

   • Folate contributes to normal homocysteine metabolism.
   • Folate contributes to normal psychological function.
   • Folate contributes to the normal function of the immune system.
   • Folate contributes to the reduction of tiredness and fatigue.
   • Folate has a role in the process of cell division.

   Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. NIH fact sheet

   Source of pantothenic acid · 1.5 mg per 100 g, 26% of the reference intake per 100 g

   • Pantothenic acid contributes to normal energy-yielding metabolism.
   • Pantothenic acid contributes to normal mental performance.
   • Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.

   1 more authorised claims

   • Pantothenic acid contributes to the reduction of tiredness and fatigue.

   Pantothenic acid (also called vitamin B5) helps turn the food you eat into the energy you need. It’s important for many functions in the body, especially making and breaking down fats. NIH fact sheet

   Source of phosphorus · 198 mg per 100 g, 28% of the reference intake per 100 g

   • Phosphorus contributes to normal energy-yielding metabolism.
   • Phosphorus contributes to normal function of cell membranes.
   • Phosphorus contributes to the maintenance of normal bones.

   1 more authorised claims

   • Phosphorus contributes to the maintenance of normal teeth.

   Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. NIH fact sheet

   Source of omega-3 fatty acids (EPA and DHA) · 58 mg per 100 g, at least 40 mg per 100 g and per 100 kcal

   • EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.

   The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. NIH fact sheet

   Contains DHA · 58 mg per 100 g, at least 40 mg per 100 g and per 100 kcal

   • DHA contributes to maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
   • DHA contributes to the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.

   The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. NIH fact sheet

   Contains choline · 294 mg per 100 g, at least 82.5 mg per 100 g

   • Choline contributes to normal homocysteine metabolism.
   • Choline contributes to normal lipid metabolism.
   • Choline contributes to the maintenance of normal liver function.

   Choline is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. NIH fact sheet

   Nutrients per 100 g of “Egg, whole, raw, fresh”, USDA FoodData Central.

Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).