Fall in Utah brings a beautiful harvest of all kinds—but today, let’s talk about one of my favorite autumn traditions: pine nuts.

Growing up, pine nuts were as much a part of fall as the golden leaves in the mountains. My parents always had a bowl of them on the counter this time of year, and we’d munch on them all through the winter—if they lasted that long! You have to remove the shell from each tiny seed, so they’re not exactly quick or easy to eat. But that’s part of the magic. When pine nuts are out on the counter, people tend to gather. We sit, we crack shells, and we talk. It’s a time that creates connection—and now, it’s one I share with my own family.

So, are pine nuts worth the effort?
Absolutely.

Dr. John R. Christopher consistently reminded us to eat fresh fruits and vegetables, whole grains, nuts, and seeds. Pine nuts (technically seeds!) are tiny, nutrient-dense powerhouses. They’re high in calories, but you don’t need many to feel their benefits. When ripe, they have a soft texture and a mildly sweet, buttery flavor. If you open one and find it dry or bitter, just toss it and try another.

Pine nuts are rich in omega-3 fatty acids and phytosterols, which support heart health by:

• Lowering cholesterol
• Regulating blood pressure
• Reducing inflammation in the arteries

In Dr. Christopher’s view, nuts and seeds are nature’s ‘little power‑packs’ of health—and pine nuts are no exception.

They also contain lutein, which protects eye health by filtering blue light and neutralizing free radicals.

Omega-3s in pine nuts are known to:

• Support brain health and reduce risk of neurodegenerative conditions
• Improve joint function by decreasing inflammation and supporting cartilage
• Help regulate mood and emotional balance

Pine nuts also offer:

• Magnesium, phosphorus, and vitamin K for bone strength
• Zinc and magnesium to support the immune system
• Vitamin B-complex to help the body convert food into energy

If you haven’t already, pick up some pine nuts this fall. Set them out in a bowl on your counter (and place a smaller bowl nearby for the shells). Watch how they invite conversation, slowness, and presence.

These tiny seeds are more than just food—they’re nourishment for the body and the heart.

I hope you enjoy them as much as I do.

Tara Christopher Eyre is a Master Herbalist and Foot Zone Therapist who loves helping people find and stay on their path to better health. She is grateful to walk in the footsteps of her grandfather, Dr. John R. Christopher, and finds joy in sharing simple, natural ways to support the body and soul.