Pine nut oil vs olive oil: which one is healthier?

Olive oil has become popular due to its use in the Mediterranean diet. It is still the most purchased oil in the world. However, people who follow a healthy lifestyle and carefully study the composition of products know that there is a healthier alternative to olive oil. Siberian pine nut oil is a source of amino acids and pinolenic acid that are not found in olive oil. In addition, pine nut oil contains much more vitamin E.

Amino acids

Olive oil is a source of a number of vitamins, minerals, and fatty acids, but it does not contain amino acids necessary for the human body, both essential and non-essential. It is the rich composition of amino acids that distinguishes pine nut oil from most other vegetable oils. Pine nut oil contains more than 10 amino acids, many of which are not produced in the body and must come exclusively from food! One such acid is L-arginine. It has been proven to help fight excess weight and regulate metabolism. [1]

Also, arginine is involved in the synthesis of growth hormone that plays an important role in the nighttime fat metabolism.
And this is only one amino acid from the composition of pine nut oil! Other amino acids have a wide range of useful qualities and are necessary for the work of the entire body.

Pinolenic acid

The high dietary value of pine nut oil compared to olive oil is associated with amino acids and special pinolenic acid found in pine nut oil. This nutrient stimulates the production of a number of hormones that suppress hunger. If you add pine nut oil to your breakfast or snack, then after half an hour the appetite and the amount of food eaten are reduced by a third. That is why pine nut oil is recommended for those who want to lose weight. As part of an experiment to study the effect of pine nut oil on appetite, scientists also investigated the result of its use in conjunction with olive oil. It has been found that the combination with olive oil does not increase the secretion of the hunger-suppressing hormone.[2]

Vitamin E

Vitamin E (tocopherol) is the most important antioxidant. This component slows down the rate of aging, protects against the negative effects of the external environment, and reduces the risk of cardiovascular disease. Tocopherol is found in many foods, but it is important to pay attention to its concentration. So, the content of vitamin E per 100 g in olive oil is 12 mg, and in pine nut oil – 55 mg.

These benefits are not the only reasons why pine nut oil is healthier than olive oil. Siberian pine nut oil also contains the optimal ratio of Omega-6 and Omega-3 polyunsaturated fatty acids (we are talking about Siberian oil, since other varieties differ in chemical composition). In addition, pine nut oil is rich in vitamin PP, zinc, and a number of other nutrients that are either not found in olive oil or are found in smaller amounts.


[1] Viribay A, Burgos J, Fernández-Landa J, Seco-Calvo J, Mielgo-Ayuso J. Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis.

[2] Sørensen KV, Kaspersen MH, Ekberg JH, Bauer-Brandl A, Ulven T, Højlund K. Effects of Delayed-Release Olive Oil and Hydrolyzed Pine Nut Oil on Glucose Tolerance, Incretin Secretion and Appetite in Humans.

These articles come directly from researchers and are passed on to everybody. assumes no liability for any content in these articles. For Educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

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