Exploring Marvellous Benefits of Chilgoza(Pine Nuts)
Chilgoza or pine nuts are not just delicious but also good for health. They are a great source of protein and antioxidants.
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Who hasn’t eaten a handful of dry fruits every day, especially during their childhood?
Indian mothers have always been particular about their child’s health and wellness; for them, dry fruits were no less than a miraculous formula to enhance health.
Whether mixed in milk or eaten raw, they were always a part of every child’s diet.
Dry fruits and Indian culture go hand in hand. The benefits of dry fruits are not hidden from anyone.
Our elders have often emphasized the necessity of including these marvellous beauties in our diet.
One such excellent, healthy, and nutritious dry fruit is pine nuts or Chilgoza, as we call it in Hindi.
It is a hidden treasure nestled within the protective cones with a nutty buttery flavour.
It is a treasure trove of extraordinary benefits, a secret shared by generations and cherished by cultures across the ages.
From its revered place in traditional medicine to its modern reputation as a super food, the pine nut is a testament to nature’s bounty and its ability to nurture both body and overall health.
Let’s start with this fantastic voyage of discovering some unknown or lesser-known facts about pine nuts, which will offer more than just tantalizing our taste buds.
What are Pine Nuts?
The edible seeds known as pine nuts are taken from the cones of specific pine tree types found in Kashmir and the Western Himalayas.
The protective outer shells of pine cones house these tiny, elongated seeds. Due to their distinctive flavour, texture, and versatility, they are frequently employed in various culinary recipes, from savoury to sweet.
They have a creamy texture that gives recipes depth and a delicate yet distinct nutty flavour.
To improve their taste, these are often consumed raw or lightly roasted.
Chilgozas are used in various cuisines, including salads, pestos, pasta, baked products, and as a topping for different foods, because of their culinary appeal and nutritional value.
But these nuts are more expensive than others as it is time-consuming to gather and remove the seeds from pine cones.
Nutritional Profile of Chilgoza
Pine nuts make good snacks and fulfil our body’s nutritional profile.
In almost 30 grams of Chilgoza, you will find the below nutrients [1]:
| Nutrients | Amount |
| Calories | 188 |
| Protein | 3.9 grams |
| Fat | 19 grams |
| Carbohydrates | 3.7 grams |
| Fibre | 1.1 grams |
| Magnesium | 7.1 mg |
| Phosphorus | 163 mg |
| Iron | 1.57 mg |
Chilgoza Benefits for Health
These nuts contain essential nutrients, including excellent fats, protein, dietary fibre, minerals (such as phosphorus, magnesium, and zinc), & vitamins (vitamin E and several B vitamins).
Pine nuts also contain antioxidants suitable for overall health and well-being.
Here are some health benefits of consuming Chilgoza:
1. Chilgoza for Digestion
Wondering how Chilgoza supports digestion, it is because of its dietary fibre [2].
Fibre makes stools more voluminous and encourages regular bowel movements, which helps prevent constipation and maintain regularity in the digestive system, making the tummy a happy tummy.
As a prebiotic, the dietary fibre in pine nuts feeds the good bacteria in the gut.
Proper stomach functioning, nutrient absorption and digestion depend on a healthy balance of gut bacteria.
My Meal Plan and Digestive Quotient Test
If you want to know the fibre content in any of the food ingredients or products that you eat, click on My Meal Plan and check the fibre ratio today.
While you check the fibre content, do not forget to look at how well your digestive system is working by answering simple questions on the Digestive Quotient Test by Aashirwaad Atta by Multigrain.
You will get to know what your score is and do you need to improve it to make your tummy a happy tummy.
2. Pine Nuts for Weight Loss
Isn’t it wonderful to know that eating such rich food products can help control weight? Yes, you can now manage your weight by including these tiny nuts in your diet [3].
Let’s explore how they can assist you in losing weight.
One of the explanations is that pine nuts are a good source of dietary fibre, which encourages satiety and fullness.
Pine nuts’ fibre can slow digestion, allowing you to feel fuller for longer after eating.
Additionally, they are a fantastic source of healthy fats, mainly monounsaturated fats.
Better satiety and appetite control are associated with these lipids. Moderate consumption of healthy fats can lessen cravings and avoid overeating.
So now is the perfect time to use Chilgoza in savoury and sweet recipes offering great taste and texture. They can be eaten as snacks to support a well-rounded and enjoyable diet.
3. Chilgoza for Immunity
There are several benefits of eating dry fruits and the most beneficial of them has been enhancing our immunities.
Chilgoza can also help in improving our immunity and helping us fight with common viruses [4].
Chilgoza contains a lot of vitamin E, a powerful antioxidant that helps the immune system.
Antioxidants enhance the body’s defence against dangerous infections and relieve shield cells from oxidative stress.
They also include zinc, a necessary element that promotes immune system health and aids in producing immunological cells in the body.
4. Chilgoza for Energy
Feeling low on energy and need a quick booster, eat a few pine nuts [5]. Why? Let’s understand.
Pine nuts are rich in beneficial monounsaturated and polyunsaturated fats.
Unlike proteins and carbs, fats are a more concentrated energy source, offering more calories per gram.
Chilgoza doesn’t contain a lot of carbohydrates, but they have some natural sugar.
These sugars, such as glucose and fructose, can provide a quick energy source when combined with the energy from fats and proteins.
Pine nuts are a simple and portable energy source that may be added to quick snacks like mixed nuts or energy bars.
5. Chilgoza for Skin
Who doesn’t want a natural way of enhancing their skin and making it glow forever? And if you get the answer in eating Chilgoza, than it is even interesting [6].
They help protect the skin from oxidative stress from free radicals since they are a good source of vitamin E, a powerful antioxidant.
Vitamin E also encourages skin cell renewal, maintains skin suppleness, and postpones the start of premature ageing.
The monounsaturated and polyunsaturated fats in Chilgoza help assist the skin’s natural moisture barrier, preventing dryness and keeping it hydrated.
Pine nuts also include anti-inflammatory properties that can hasten the healing of skin wounds, irritations, and blemishes.
6. Chilgoza for Reducing Fatigue
Chilgoza is abundant in protein, carbs, and good fats [7]. In the fight against exhaustion and sluggishness, these macronutrients provide the body with enduring energy.
Pine nuts also include vitamin B6, which helps turn food into energy.
Our bodies need adequate vitamin B6 to lessen fatigue. Additionally, they contain magnesium, which aids in muscular relaxation and alleviates physical stress and exhaustion.
7. Chilgoza for Eyes
It may be hard for people to think of dry fruits benefiting eyesight, but the fact can’t be changed. Pine nuts are good for enhancing eye vision [8].
With the abundance of Vitamin E, Chilgoza offers protection from the free radicals that may harm the eyes and are also a reason for significant eye issues.
These tiny nuts also include a small amount of vitamin A, which is necessary for good vision and preserving the retina’s health.
This eye area detects light and transmits visual information to the brain.
Moreover, zinc and selenium, two minerals crucial for preserving the eyes’ overall health and supporting the operation of numerous eye structures, can be found in pine nuts.
Hence, there is no harm in including some pine nuts in your diet and contributing to your eye health.
Closing Thoughts
The Chilgoza nut is a gift from the great Himalayas Mountains that goes beyond ordinary nutrition. Its tale spans countries and generations and is one of tradition, nourishment, and wellness.
From its robust nutritional profile to its potential to uplift our health and enrich our culinary experiences, Chilgoza stands as a testament to the power of embracing natural treasures.
Therefore, Chilgoza continues to serve as a reminder that sometimes the most exceptional advantages come from the most understated sources, whether eaten as a filling snack or woven into the tapestry of gourmet delights.
FAQs
1. Why are Pine Nuts so expensive?
The pine tree’s cones are collected for their nuts, a labour-intensive process. This manual work increases the costs of production. Moreover, pine trees need several years to mature for their cones to contain healthy seeds. Due to this slower production rate compared to some other nuts, the overall supply is impacted.
2. How many pine nuts can one eat daily?
As dry fruits, these ought to be consumed in moderation. A daily amount of 1.1 to 1.6 grams is allowed and considered safe.
3. What are the benefits of eating Chilgoza?
Chilgoza is rich in many nutrients, making them great for overall health. You can include them in your diet for healthy digestion, radiant skin, good eyesight, reducing fatigue, boosting energy levels, and controlling your weight.
4. What are pine nuts rich in?
Pine nuts are rich in magnesium, dietary fibre, vitamin E, zinc, phosphorus, and many other nutrients and minerals. All these are considered to be great for the overall health.
